The 5 Minute Mindfulness Meditation Script

The intention of the 5-minute meditation will help you relax and find inner peace. As you probably already know, there are many benefits to meditation, including reducing stress, alleviating negative emotions, reducing health reducing worries, and depression.

Mindfulness meditation helps you obtain a peaceful feeling within your physical body; and who doesn’t want that? The simple 5 minute mindfulness meditation improves focus and concentration, and increases self-awareness and increases your positive emotional response to daily living.

This meditation I have provided—actually two of them—is a simple one to practice, one that anyone can do, and it doesn’t require any special equipment or training.

These two meditation scripts are both great options for meditating in just five minutes, and are easy to add to your daily life and your daily meditation practice. You can use the one that best suits your fancy or use them both, as you build on your mindfulness meditation journey. 

Just find a comfortable spot, close your eyes, and follow along with either of the scripts. It can be done any time you need to slow down and relax and feel a sense of ease.

The health benefits and use of stress management through mindfulness exercises like meditation have been proven many times over. Using meditative relaxation techniques should be included in every person’s day.

It’s not only a great way to feel better and feel more aligned and stress free, but it aids in obtaining a healthy relationship with yourself and others that you interact with everyday.

You can use these guided meditations at home, in the office, or even while traveling for quick five minute meditation sessions. It’s a simple way to stay calm and deal with stressful situations, or when you just need some quiet time to yourself and want to feel peace and harmony.

You can use them as a morning meditation to strengthen your morning energy, or use them anytime during the day you want to work in a quick and short meditation.

Steps to meditate in 5 minutes:

Find a spot, your happy place, preferably in a quiet place to sit or lie down so your body is in a comfortable position. Sit with your shoulders up, thighs straight, stretched and grounded.

1) Close your eyes and inhale by taking a deep breath in through your nose feeling the air flow into your belly area. As you will feel your stomach rise, hold that breath for a 3 second pause, then exhale slowly through your mouth.

2) Repeat step 2 of inhaling through your nose and holding it and exhaling twice more.

3) As you let your breath out by exhaling for the third time, let go of all thoughts and feel them leaving your body.

3) Focus on your breathing and feel yourself relaxing.

4) Take a moment to direct all your undivided attention to your body and notice where you feel tension or discomfort.

5) Release any and all tension by making slow, easy movements like stretching your arms or rolling your neck around.

6) Continue breathing and relaxing until you feel calm and like you are ready to rejoin the world. Put your attention back on your breaths if at anytime your mind wanders.

7) Gently and softly open your eyes. Now you will feel yourself in a state of deep peace and harmony. Congratulations dear friend!

I wanted to add a bonus for you, so another option to get in a few minutes of meditation during the day is below.

Five Minute Guided Meditation Script for Relaxation and Tension Release

1) I’d like you to pause, take a deep breath and place your feet flat on the floor or ground. Really FEEL your feet in contact with the surface underneath you.

2) Now place your hands on your stomach and take 2-3 deep breaths, inhaling through your nose and exhaling through your mouth, noticing your stomach rising and falling with each in and out breath. Take these breaths into the part of your lungs that are the stomach area instead of your upper chest.

3) When you feel comfortable, close your eyes.

4) Now, as you keep breathing deeply into your stomach, I’d like you to breathe in for a count of 5, then hold your breath for a count of 5, and breathe out slowly for a count of 5. And keep breathing, in for 5, hold for 5, out for 5. After that you should pause for about 1 minute.

5) Now I would like you to slowly bring your attention back to the room or area you’re at, noticing the sounds around you, and begin to open your eyes.

6) As you open your eyes notice how you are feeling. You should feel peace about yourself. This will help your whole day, and even promote more restful sleep. You can repeat this anytime during your day that you see fit from your vantage point.

*Important note: when you do this meditation let go of expectations and just relax your body and thinking.

This simple 5 minute guided meditation script helps revitalize and relax anyone who performs a mindful meditation.

Deep breathing helps to oxygenate your blood while the simple focus on the breath calms and brings you into the present moment, while creating a peaceful feeling through your whole body.

The benefits of meditation make it a very beneficial activity that can be practiced by anyone and is an integral part of mindfulness training. The 5 minute mindfulness meditation has many benefits for both the mind and body, including eliminating negative emotions, getting you into a relaxed state, and can be done anywhere and at almost any time you can find the right place.

It can also be a great starting point if you’ve not done meditating before, and with regular practice, it helps you acknowledge your inner thoughts, improves your thinking, reduces stress and anxiety levels, and promotes relaxation and reduces stress levels. Find a place of calm clarity with this guided meditation session. 

Conclusion:

Find some time during your day to use the practice of meditation and feel a wave of peace in every part of your body. It’s certain you will find profound effects with this simple practice using these relaxation scripts for a simple meditation. Keep in mind these 5 minute meditation scripts are for informational purposes only, and not intended to replace the recommendations of your doctor or other medical professional’s advice.