Tuesday, June 9, 2026
Anchor into the present through mindful breathing
5-Minute Guided Meditation
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Welcome. Find a comfortable position, either sitting upright with your spine long, or lying down, allowing your body to be fully supported. Gently close your eyes, or soften your gaze.
Begin by bringing your awareness to your breath. There’s no need to change it, or try to control it in any way. Simply observe.
Notice the natural rhythm of your inhale. Feel the air entering your nostrils, cool and fresh.
And feel the gentle exhale, as the air leaves your body, warm and relaxed.
There is nowhere else you need to be right now. Nothing else you need to do. Just this moment. Just your breath.
Allow your shoulders to relax away from your ears. Let your jaw soften. Release any tension you might be holding in your forehead.
Now, bring your attention to the physical sensations of your breath. Perhaps you feel it most strongly in your chest, the gentle rise and fall.
Or perhaps you notice the expansion and contraction in your abdomen. A soft wave moving in and out.
Wherever you feel your breath most prominently, let that be your anchor. Your point of focus.
As you inhale, imagine you are breathing in calm. A sense of peace that fills your lungs.
And as you exhale, imagine you are releasing any tension, any worries, any distractions from your mind.
Inhale calm. Exhale tension.
If your mind begins to wander, and it will, that is perfectly natural. It’s what minds do. Simply acknowledge the thought, without judgment.
Then, gently, kindly, guide your attention back to the sensation of your breath. Back to this present moment.
Each inhale is a new beginning. Each exhale is a letting go.
Feel the air filling your lungs, a vital energy. Feel it supporting you.
Feel the air leaving your body, a gentle release. A natural process.
You are here. You are breathing. This is enough.
Allow your breath to be your guide, leading you deeper into the stillness within.
Notice the subtle pauses between the inhale and exhale. A moment of quiet presence.
Simply be with the breath. Without striving, without forcing. Just allowing.
Bring your awareness back to the room. Feel the support beneath you. Notice the temperature of the air on your skin.
When you are ready, gently begin to wiggle your fingers and toes. Slowly bring movement back into your body.
And when you feel ready, gently open your eyes. Carry this sense of presence with you into your day.
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