The Five Minute Guided Meditation
Did you know that incorporating a meditation session into your day does not have to feel like another chore or task to check off your to-do list? I think that sometimes we can get overwhelmed by just how many different forms of meditation, breathing exercises, guided relaxation scripts, and meditation music exist out there, and trying to stick to a regular practice can often feel like too much work on top of your regular day to day schedule.
The truth is, however, fitting in just a 5 minute guided meditation can bring incredible benefits to your well-being and mental health, helping with anxiety relief, negative self-talk, and procrastination.
It’s also the perfect way to get used to the act of sitting still and practicing mindful breathing in the midst of your regular routine or daily responsibilities. This kind of quick mindfulness meditation is super easy and a very simple way to incorporate a form of quick stress management and self-care into your daily life.
Choose Self Care
When you decide to spend five minutes sitting in silence, simply observing your thought processes and breathing deeply, you are really making the choice to actively take care of yourself. It’s actually been proven that a 5-minute meditation can have the same mental and emotional benefits as going for a quick walk or a run.
For me, the most obvious benefit of fitting in a 5-minute meditation is the realization that in that short amount of time, I can de-stress and greatly improve my mood, focus, and connect to a sense of inner peace. Practicing a guided meditation or any kind of mindful breathing or mindfulness exercise improves the quality of your life overall. It enhances your cognitive function, your memory, concentration, immune function, increases feelings of self-compassion, self-awareness, and gives you better sleep health and overall life skills.
Easy to Do
The best part is that you can easily squeeze in this meditation practice when you wake up in the morning, on a coffee or lunch break, or just before bed. You could even practice it on a bus or train if you commute to work that way.
If you’re still thinking, but I have so much to do in a day! Consider that during the next chunk of time you spend idly scrolling through your social media feed, there’s a lot of time in each day and we don’t always spend that time as wisely as we could. Taking 5 minutes for self-care should be a given, a non-negotiable. It’s time for you to replenish and refresh your mind, body, and spirit. Make yourself a priority, you won’t regret it!
If you don’t know what would be the best time of day to start integrating your meditation session into your schedule, start with either a 5 minute morning session or a nighttime session.
Either time of day works great to build meditation into your routine. Morning is always a wonderful time to practice being in the present moment and setting yourself up for the day ahead. Equally, nighttime meditation has its benefits as you prepare for a restful night’s sleep and practice winding down.
Below, you will find my version of a 5-minute meditation, perfect for any time of day or night!
I hope that it helps you to remember to reconnect with yourself and your unconscious mind, find awareness, presence, and inner peace. I know that when we take this time for ourselves, we can increase our well-being, have greater self-compassion, and find happiness. Just five minutes of meditation practice a day can help us to carry that mindfulness forward, into all our other activities.
5 Minute Guided Meditation Script
Find yourself in a comfortable position where you will not be disturbed for these five minutes.
You can keep your eyes open for a few moments as you begin with some deep breathing.
Take a deep breath in and exhale. Take another deep breath in and let that breath out, melting away any tension as you do so. With the next breath in and out, you can close your eyes.
Feel your body on the chair where you sit. Feel your feet on the ground. Take a few seconds to just appreciate the stillness and quiet of this brief time that you are dedicating to your well-being.
Feel yourself softening your muscles as you continue deep breathing now, allowing yourself to sink into a feeling of deep relaxation. Let any busy thoughts just come and go. Any self talk that pops up unexpectedly, it’s all normal. Try to just remain focused on relaxing and breathing.
Now begin to check-in with your body and how it feels. Starting at the top of your head, do a brief body scan meditation, moving past each area of your body, from your head and shoulders all the way down to your legs and feet, noticing where you may feel any tight spots or any places of tension.
Wherever you feel discomfort, take some deep breaths. Deep breathing in this way can help any of your body tension release. Try to not get caught up in any tension, simply breathe your way through these observations.
If your mind wanders, always just gently bring it back to the breath. Finding that place where your inhalation ends and your exhalation starts. That pause between breaths is a good place to focus your awareness.
Simply stay with this feeling for a few more breaths, breathing slow, gentle, and deep breaths in and out.
And now, for a few moments, let go of any focus whatsoever. Simply allow your mind to do what it wants to do, there is nothing for you to do at all. Simply be here now. If your thoughts arise, let them be there. You are letting go of all control of your mind, just let it all be for a few moments.
Then, slowly bring your focus back to the breath again. Noticing the rising and falling of your inhalations and exhalations.
Whenever you are ready, notice once again that feeling of your feet on the floor and your hands in your lap.
You can open your eyes.
The guided meditation went by fast right? It really is so simple, and once you get the hang of it my guess is you will want to start sitting for longer periods of time, like 10 or even 20 minutes. If I’m honest, meditation can get kind of addictive as a form of stress management.
When I first started meditation, I tried journaling through my experience to discover and keep track of where I made progress and where I had difficulty. I recommend that as a simple way to check-in with yourself and learn about your individual needs.