Rochel Goldstein

Jules Mackenzie

London, United Kingdom

Sara

Pat Daugherty

Cuenca, Ecuador

Evelyn Grossman

Morgan Kelly

Katarina Skoro

Margaret 

Piries Victoria, Australia

Astrid Shannon

Kyle Anderson

Jenison, Georgetown Township, MI, USA

Leigh

Blue Mountains

Ananya

London, UK

Zola Rose

Nelson, New Zealand

Cagla Akkol

Sam .

Diana S

Laura Bruzan

Arizona, USA

Donald G

Barbara Milton

2303 Jordan Road, Las Cruces, NM, USA

Elicit your relaxation response and sharpen focus by anchoring your breath with calming, positive phrases.

Science

Neuroscience

Stress & Anxiety

English

In this meditation, we focus on words using the in and out breath as an anchor to elicit the relaxation response, the opposite of your stress response. Just taking five minutes out of your busy day to listen to this guided meditation will help you train your mind to increase the muscle of attention to focus on what you want to focus on while dialing down the often stressful everyday noise in your mind. So sit comfortably, relax, and allow yourself to heal down to the cellular level. 


5 Minutes To A Focused Mind For Super Busy People

 This is a five minute single pointed focus meditation to elicit your relaxation response. We're gonna focus on a positive word on the inhale and on the exhale to anchor our minds. So sit comfortably with your back supported and close your eyes. On the first few breaths, let's release some tension. So on the next exhale, whenever that is, release tension from the back of your head, down your neck and all the way down your spine, vertebra by vertebra by vertebra. On the next exhale, whenever that is for you, release the tension in your face, forehead, cheeks, jaw. And on the next exhale, whenever that is for you, just release the tension in your neck and shoulders and let it run out, your arms all the way out, your palms, hands and your fingertips. Now you'll find your own rhythm. Go silently repeating the phrases to yourself and repeat the phrase at your own pace until I say the next phrase. So on your in-breath, say in, on the exhale, say out, silently to yourself. And repeat that until the next phrase. Now on the in-breath, say deep. And on the exhale, say slow. And repeat that until the next phrase. And repeat that until the next phrase. And repeat that until the next phrase. And on the exhale, say slow. On your next inhale, say calm. And on the exhale, ease. On your next inhale, say calm. And now slowly notice the sounds in your room. Start to wiggle your fingers and toes or stretch whatever you need to do. And then slowly, slowly, start to wiggle your fingers and toes or stretch whatever you need to do. Take a deep breath in. And release on the exhale. Now notice and check in with how you feel. Thank you.