Five-Minute Guided Sessions

1. Breath Awareness (5 minutes)

“Hello, everyone! Let's make ourselves cozy. You can sit cross-legged or with feet flat on the floor, hands resting gently in your lap. If it feels comfortable, softly close your eyes. If you’d rather keep them open, pick a spot on the floor to look at.

Right now, we’re going to notice our breath. Take a big, gentle breath in through your nose… and slowly let it out through your mouth. Let's do that two more times: in… and out… one more time, in… and out.

Now, let your breathing find its own natural rhythm. See if you can feel the air move in through your nose, down into your belly, and out through your mouth. If you like, place a hand on your belly—feel it expand when you breathe in, and soften when you breathe out.

(Allow 30 seconds of silence.)

You might notice your mind thinking about what’s for lunch or a game you played yesterday. That’s totally normal. When you notice your mind wandering, simply say to yourself, “Oh, thinking,” and guide your attention back to your breath.

(Allow another 30 seconds.)

Now, let’s try a counting trick: Breathe in for a count of four—1…2…3…4—then breathe out for a count of four—1…2…3…4. Ready? In…1…2…3…4… and out…1…2…3…4.

(Repeat cycle three times with pauses.)

Great job! Gently wiggle your fingers and toes. When you’re ready, softly open your eyes.

Possible follow-up questions:

• How did it feel to count your breath?
• What did you notice about your belly or chest?

2. Body Scan (5 minutes)

“Let’s get comfortable again and either close your eyes or soften your gaze. We’re going on a listening trip through our bodies. We’ll notice parts of our body one at a time and give them some kindness.

Start by noticing your feet. Wiggle your toes. Do you feel them resting on the floor? If you notice any tightness, imagine sending warm, calm energy to your toes.

(15 seconds pause.)

Now move your attention up to your ankles and calves. Notice if they feel loose or tight. Take a slow breath in… and out. If there’s tightness, see if you can let it loosen, like a soft blanket wrapping around.

(15 seconds pause.)

Bring your focus to your knees and thighs. Breathe in… and out. Imagine saying “thank you” to your legs for carrying you around all day.

(15 seconds pause.)

Now, notice your hips and belly. With each in-breath, feel the gentle rise. With each out-breath, let go of any tension.

(15 seconds pause.)

Shift your focus to your hands and arms. Notice how they rest. Breathe in calm… breathe out tightness.

(15 seconds pause.)

Finally, bring your attention to your shoulders, neck, and head. Shoulders often carry stress—see if you can let them drop and feel your face relax.

(15 seconds pause.)

Take one full, deep breath in… and let it out. Slowly wiggle your fingers and toes, and open your eyes when you’re ready.

Possible follow-up questions:

• Which part of your body felt the tightest?
• What did you do in your mind to help it relax?

3. Sound Awareness (5 minutes)

“Okay, friends, settle in comfortably. You can close your eyes or soften your gaze. We’re going to listen—inside and outside.

Let’s begin by noticing any sounds inside your body. Can you hear your heart beating? Or the air moving as you breathe?

(Listen silently for 15 seconds.)

Now, let’s shift to outside. What sounds do you notice in the room? Maybe the hum of lights, your own breathing, or a distant car.

(Listen silently for 15 seconds.)

If a sound feels too loud, see if you can just notice it without getting upset. Imagine each sound as a wave—watch it rise and fall.

(Listen for another 30 seconds.)

Now open your ears wider: notice sounds farther away—maybe from another room or outside the window.

(Listen for 30 seconds.)

Great job! Take a deep breath in… and exhale. Slowly open your eyes if they were closed.

Possible follow-up questions:

• Which sound surprised you the most?
• How did it feel to just notice sounds without labeling them good or bad?

4. Visualization (5 minutes)

“Let’s sit up tall and relax our bodies. Close your eyes if that feels safe for you. We’re going to imagine a peaceful place—a secret garden, a calm beach, or anywhere you feel happy.

Think of a spot that makes you feel calm. Picture it as clearly as you can. What colors do you see? What shapes?

(Take a 20-second pause.)

Now add sounds to your scene. Maybe gentle waves, birds chirping, or a soft breeze through leaves.

(Pause for 20 seconds.)

Imagine the smells—fresh grass, salt air, flowers in bloom. Take it all in.

(Pause for 20 seconds.)

See if you can feel any textures: soft sand, cool grass, smooth stones. Breathe in slowly as you explore your special place.

(Pause for 20 seconds.)

When you’re ready, take a final deep breath in… and out… and gently open your eyes.

Possible follow-up questions:

• What did your peaceful place look like?
• How did your body feel while you were there?

5. Gratitude & Self-Compassion (5 minutes)

“Welcome back! Let’s close our eyes or gaze softly down. Think of one thing you’re thankful for today—maybe a friend, a pet, or a warm breakfast.

Hold that image or idea in your mind. Feel a small smile forming. Take a gentle breath in… and let it out.

Now, think kindly about yourself. Choose one thing you like about who you are—your creativity, your kindness, or your courage.

(Pause for 20 seconds.)

Silently say to yourself, “I am grateful for…” and finish the sentence. Maybe it’s “I am grateful for my big heart” or “I am grateful for my curious mind.”

(Pause for 20 seconds.)

Take a final deep breath in… and breathe out any tension. When you’re ready, softly open your eyes.

Possible follow-up questions:

• What did you choose to be grateful for?
• How did it feel to say something kind to yourself?

Mindful Reflection Pages

Use these pages to reflect on each micro-meditation. Write or draw your responses in the space below each prompt.

Session 1: Breath Awareness

1. How did your body feel as you breathed in and out?
   
   
   
   
   
   
   

2. What thoughts did you notice, and how did you guide your attention back to your breath?
   
   
   
   
   
   
   
   
   
   
   
   

3. (Optional) Draw how you imagine your breath moving through your body.
   
   
   
   
   
   
   
   
   
   
   
   
   

Session 2: Body Scan

1. Which part of your body felt the most relaxed? Describe what you noticed.
   
   
   
   
   
   
   

2. Which part felt the most tense? What image or kindness did you give it to help it relax?
   
   
   
   
   
   
   
   
   
   
   
   

3. (Optional) Sketch the path of your “listening trip” through your body.
   
   
   
   
   
   
   
   
   
   
   
   
   

Session 3: Sound Awareness

1. What was the loudest or most surprising sound you noticed? How did it make you feel?
   
   
   
   
   
   
   

2. Did you notice any sounds inside your body? Describe them.
   
   
   
   
   
   
   
   
   
   
   
   

3. How did it feel to observe sounds without judging them?
   
   
   
   
   
   
   
   
   
   
   
   

Session 4: Visualization

1. Draw your peaceful place below or describe it in words.
   
   
   
   
   
   
   
   
   
   
   
   
   

2. List three details you noticed in your mind: colors, sounds, smells, or textures.
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3. How did your body feel while you were in this special place?
   
   
   
   
   
   
   
   
   
   
   
   

Session 5: Gratitude & Self-Compassion

1. Write three things you appreciate about yourself today:
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2. Choose one of these and write a few sentences about why it matters to you.
   
   
   
   
   
   
   
   
   
   
   
   
   

3. How did it feel to say something kind to yourself?
   
   
   
   
   
   
   
   
   
   
   
   

Breathing Check-In

Instructions: After your meditation, use this page to track your breathing rhythm and rate how calm you feel.

Calmness Rating

How calm do you feel right now? Circle one.

1 2 3 4 5

Describe Your Calm

What word or phrase best describes how you feel?