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5 Minutes to Regain Calm, Clarity and Confidence

5 Minutes To Regain Calm, Clarity & Confidence. This short meditation for anxiety is a simple and soothing way to reconnect with the breath & body. As it is a short reading, it can be used at any time of the day to reconnect with the present moment. It can be read aloud or explored as a self-practice.

This is a 5-minute “breathing space” practice
that you can use anytime, anywhere
to regain calm, clarity and confidence.

To begin,
become physically still,
wherever you are,
either lying,
sitting,
or standing.

Choose a posture
where you’ll be as comfortable
as possible,
and lightly close your eyes.

Bring your awareness to
whatever is going on for you
right now.

Give the weight of your body
up to gravity.

Allow your weight to sink into
the points of contact
between your body and the floor,
the chair,
or bed.

What sensations are there right now?

If you notice any tension
or resistance
towards painful
or unpleasant sensations,
gently turn towards them.

Accept them
as best you can.

If you begin to tense around the breath,
then let go a little bit more with each outbreath.

Soften
into gravity.

Notice any thoughts
as they arise and pass through the mind.

5 Minutes to Regain Calm Clarity and Confidence

See if you can let them come and go
without being to identify
with their content.

Observe them
as if they were clouds in the sky.

Notice any feelings and emotions
as they arise.

Can you let these come and go?

Include everything
within your awareness with a kindly perspective.

Now,
allow your awareness
to gather around the experience of the breath
deep in the body.

Drop your awareness
inside the breath,
and feel the different sensations in the front,
back,
and sides of the torso.

Can you feel your awareness
within the flow and movement of the breath?

Use the breath
to anchor your awareness in the present moment
breathing in the body,
noticing each inhale
and exhale
again,
and again.

Each time you notice your mind has wandered,
gently guide the mind back to the breath
deep in the body.

Now,
gently expand your awareness
to include the whole body.

Feel the weight
and shape
of the body
as it sits,
stands,
or lies.

If you’ve got any pain
or discomfort,
make sure your awareness
stays open.

Cultivate acceptance or acknowledgment
for all of your experience.

Befriend it.

Use the breath
to anchor your awareness in the present moment
breathing in the body,
noticing each inhale
and exhale
again,
and again.

end

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About the Author Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]

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