Here’s a simple five-minute guided meditation focused on relaxation, the five elements and breath awareness.
Five-Minute Guided Meditation for Relaxation
1. Get Comfortable (1 minute)
– Find a quiet place where you won’t be disturbed.
– Sit in a comfortable position with your back straight but not rigid.
– Place your hands gently on your lap or knees.
– Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.
2. Breath Awareness (1 minute)
– Start to breathe naturally, not trying to control your breath.
– Pay attention to the sensation of your breath entering and leaving your nostrils.
– Notice the rise and fall of your chest and the gentle expansion and contraction of your abdomen.
3. Counting Breaths (1+ minute)
– Inhale for 4 seconds. – Hold for 2 seconds – Exhale for 4 seconds.
– repeat this breath for 10 times.
– If your mind wanders, gently bring your attention back to counting your breaths.
4. Body Scan (1 minute)
– Shift your attention to your body.
– Starting from the top of your head, slowly move your focus down your body.
– Notice any areas of tension or discomfort.
– As you exhale, imagine releasing any tension in each part of your body.
5. Mindfulness (1 minute)
– Let go of the counting and body scan.
– Simply sit and be present with whatever arises.
– If thoughts come, acknowledge them without judgment and let them pass.
– Return your focus gently to your breath.
Conclusion
– Take a final deep breath in, and as you exhale, gently open your eyes.
– Take a moment to notice how you feel, and carry this sense of calm with you as you go about your day.
Feel free to practice this meditation whenever you need a short break to center yourself and find a moment of peace.
Contact me personally if you have any questions or if you like to receive the video of the meditation:
info@christellechopard.com
Whatsapp: +41 79 934 3287
Namaste,
Christelle Chopard
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