Five Minute Meditations
Your space for Meditation, Journal Prompts, and Breathing
If you are new to meditation, or just taking five minutes to be with yourself, I see you. You're in the right place.
If you're already familiar with meditation, journaling and breathwork, you are also right where you belong.
Welcome hOMe to your very own space for practices and rituals to reduce build up of emotion and stimulation, and induce regulation and relaxation.
Meditation Moments to fine-tune, recharge, and Restore
Meditation can be for everyone, and does not necessarily mean clearing the mind to become a blank canvas. In fact, most of the meditations offered here are visualization based, and are intended to take you into your creative mind. All meditations offer the opportunity for mind-body connection, and are gentle ways to re-establish balance and equilibrium in the energetic, emotional and physical bodies. Even just doing something as simple as watching the waves wash in and out over the sand in the image above while breathing slowly is a meditative practice! Use the videos below as a tool for guided self practice. Sit up straight, or lie down and get as comfortable as you can. Allow your posture to give space to your lungs and belly for full expansion with the inhalation.
Journaling is an amazing way to be curious with ourselves and to give our minds and emotions the opportunity to present themselves and be discovered. Taking the time to journal is like saying to yourself, "I see you, I want to know what's in your head and on your heart, and I want to understand all of it better and more completely."
To spark gratitude: one thing about myself I am grateful for, one thing about my partner I am grateful for, one thing about the space I live that I'm grateful for, one thing that happened today that I am grateful for
To spark honesty: one thing about a situation I was in where I know I could've done better. Something I have been pushing away but know I need to claim and look into with myself. Something I wish I would've said today but didn't
To spark clarity: a time when I said one thing but actually meant something else, what I'm afraid of if I clearly voice my wants and needs, reasons I give myself for not doing something, or doing too much of something else, am I afraid of certain emotions? Why? Did I show myself love and kindness today? How? What got in the way of it?
To spark truth telling: things I say that are exaggerated or under-described, the situations where I most use the expression "It's/I'm fine", how am I feeling right now in this exact moment--no judgement attached? Do I answer questions about myself that reflects who I truly am? Or do I feel I need to cover something up or play it small? When do I most feel like I am wearing a mask? How can I take steps to drop the mask?
To spark creativity: how can I describe the events of my day so that they remain vivid in memory? What is the language that captures the ways I experienced the world and other people today? How did it all look on the outside and feel on the inside? Who was I with and how did I feel? What is something I heard someone say that resonated with me? Is there something new I learned that I want to explore more?
To spark joy: what is something I can get lost in and feel most at home doing? What part of my life shines the most right now? If I could design my perfect day. what would that look like? Who would I include? What is a memory I have that brings a smile every time I think of it? What does my joy feel like? What are the sensations it causes in my body? What makes me feel the most in flow?
Journal Prompts For inspiration and to spark the internal dialogue
Breathing Practices AKA Breathwork or Pranayama
Using the breath to invite relaxation, promote self-regulation of the nervous system and cleanse the body is used in combination with many different practices, including yoga and martial arts. Here, we are focusing on the movement of the breath without the movement of the body. Most of these can be done in a seated position. The purpose here is to breathe in a guided way and with intention.
Use for regulation and de-esclation of stress
Begin with a count of four.
Inhale for 4 counts
Hold at the top of the inhale for 4 counts
Release and exhale for four counts
Hold at the bottom of the exhalation for four counts
Repetition is key to calming and balancing the body.
Add a count as you wish.
Use for regulation and balance
Begin by slowing the breath and breathing intentionally through both nostrils.
Using the right hand, hover the thumb over the right nostril and the middle finger over the left nostril.
Press the thumb against the right nostril to close it and breath deeply and slowly into the left nostril
Hold at the top. Open the right nostril and use the middle finger to close the left nostril
Exhale out slowly out the right nostril.
Repetition is key to calming and balancing the body.
You may also choose to breathe in and out of one nostril for a series of breaths. Then switch to the other side.
Use for emotional release and for a boost of energy
Begin by taking deep breaths, long inhalations and exhalations through the nose.
Inhale slowly, stopping when the air capacity is full
Hold at the top briefly
From the belly, push the air out for a forceful open mouth exhalation. This should sound like a heavy sigh. You may even make a "ha" sound in the back of the throat
Repetition is key for releasing points of tension and balancing the body.
You may cry or experience heightened emotions. This is perfectly ok and healthy. Continue to breathe through them
Use for claiming and relaxation (also called Ujjayi)
Begin by slowing the inhalations and exhalations.
Create a slight constriction in the back of the throat by contracting it
Inhale deeply. You should feel the air on the back of the throat. The sound it makes resembles an ocean wave receding.
Exhale slowly, while maintaining the constriction. The sound it makes resembles a wave washing onto the shore.
Repetition is key to calming and relaxing the body.
This is a wonderful practice to do while lying in bed and preparing for a night's sleep.
Use to cleanse the air passageways, activate the respiratory system, and build internal fire
Begin by taking deep breaths, long inhalations through the nose and exhalations through the mouth.
Close the mouth and seal the lips
You will take in short breaths through the nose
Using the belly, push the breath out the nose quickly. You should feel this contraction in your lower belly. The air coming through the nose should be audible. The breathing here is rapid.
Sustain for as long as is comfortable. The heat in the body will build, and liquid may exit the nose. This is normal and healthy.
Repetition is key for activating and cleansing the respiratory system.