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Meditation 18 · 28 March 2023 · 5:16

The 5-Minute Reset: A Simple Meditation for Busy Minds

The meditation for non meditators and anyone who cannot shut their head up. Five minutes, and it works by not trying.

Subject: Quick Calm

Apple Podcasts Spotify

Inner Peace Meditations · Meditation 18

Length5:16
SubjectQuick Calm
Best timeAny five minutes you can find
PositionSitting, wherever you are
StyleQuieten the body and let the mind follow. Music underneath

The meditation for non meditators and anyone who cannot shut their head up. Five minutes, and it works by not trying.

About 5 minutes with Steven Webb's calm voice.

Sit down to quieten your mind and the mind treats it as a party invitation. Sit down to quieten your body and the mind goes, fine, I can do that. So we do the body and let the head follow it. A nice little trick to have.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Who this is for

You are convinced you cannot meditate because your head will not stop.

This is the one for that. Five minutes, no experience needed, and it works precisely because it does not ask you to quieten your mind.

What happens in this meditation

Shoulders, arms, face. Let each one go rather than make it.

Then the breath, noticed rather than managed. Breathing in calm, breathing out relax.

Then the trick that the whole thing rests on. Sit down intending to quieten your mind and your mind treats it as an invitation to a party. Sit down intending to quieten your body and it says, fine, I can do that. So you do the body, and the head goes quiet on its own while it is not being watched.

If a sound or an itch grabs you, notice it, be glad you noticed, and come back.

How to get the most from it

Five minutes, which means there is no real excuse. In a chair, in a parked car, at a desk.

Do not check whether it is working. Checking is thinking, and this one runs on leaving the mind alone.

Come back to it often rather than save it up. Five minutes three times a day beats fifteen minutes you dread.

Questions people ask

I thought meditation was about clearing your mind.

That is the myth that stops most people, and it is not possible anyway. Your mind's job is to think. This asks it to sit alongside you while you do something else.

What if I get distracted the whole way through?

Then you noticed the distraction repeatedly, which is the skill. Every time you smile and come back you have done the exercise once more.

Is five minutes really worth doing?

Yes, and a short one you actually do beats a long one you keep meaning to. That is the entire argument for this one existing.

Read along

The transcript

It follows the audio. Press any line to jump there.

quick · overthinking · breath

Read the transcript

Welcome to a quick five minute reset. The meditation for non-meditators and those

that cannot shut off their mind.

So first of all, let's just relax into this moment.

Just allow your shoulders to relax. Allow your arms to relax.

Allow your face to relax.

And bring your focus to your breath.

Notice that you're breathing in

And notice you're breathing out.

And remember you don't have to force your body to relax. Just allow your muscles to relax and they know

what to do.

And as you feel your body relaxing on each out breath, just imagine breathing in calm and breathing out relax.

And relax.

Allow your face to relax.

And even the muscles around your eyes and your jaw and your neck.

Notice how everything becomes slightly quieter.

Notice you don't have to do anything to quieten your mind. You just have to allow your body to relax

and bring your attention to your breath. And your mind automatically goes quiet by itself.

And if your mind does wander, just smile. And thank you for the thought. Really appreciate it. And just bring

it back to your breath.

Your mind's got a job. Your mind's job is to think.

We shouldn't ever get frustrated with the mind thinking. We just give it something to do and just invite it

to sit with us while we just focus on our breath,

breathing in calm, breathing out relaxed.

And if something does grab your attention like a sound coming in, a taste or maybe an itch, just appreciate

the fact that it was there, that you were able to notice it and smile and bring it back to

your breath. I'm breathing in and

I'm breathing out.

You don't have to do anything with your breath.

Your body knows how to breathe.

And in a moment, we're just going to come back and look around and be part of the environment again.

And there you go. We've just meditated. We've just had that quiet moment. And notice how your mind quietens

down all by itself. When we sit down to try and quieten the mind, the mind thinks that's like a

party. But if we sit down and quiet in the body, the mind just goes okay I can do this.

It's

a nice little trick to have. Whenever you need a little time out, just go and relax. Breathe in calm.

Breathe out, relax. And there you go. I'm Steven Webb, the host of Stillness in the Storms podcast. Podcast

that helps you to think differently and have a little more inner peace in life. And if these help you

out in any way, or you can buy me a coffee over at thankyousteven.com. Take care. Have a wonderful day.

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