Mini Meditation 5 Min to Focus for Super Busy People

Hello and welcome to the meditation portion of the RxChill Pill Get Resilient podcast. I'm your host, Dr. Juna Bobby MD, a physician specializing in mind-body medicine, and I'm here to bring you your daily dose of the relaxation response. Learning to elicit the relaxation response is extremely helpful in decreasing stress and any stress-related conditions. Relaxation techniques are generally known to be quite safe. However, if you have any medical issues, consult with your physician and be aware that relaxation techniques never replace proper medical care. In certain psychiatric conditions, these relaxation techniques may be contraindicated. Please check with your physician. I'd like to leave you with a little quiet time for reflection at the end. So I'm asking you now to please share. Subscribe, and download. It would also be really helpful to me if you could leave a positive review. If you use Insight Timer, you can find me as a teacher under Juna Bobby MD. As with all meditation and relaxation audios, please find a safe and comfortable quiet place and do not use while driving or operating a moving vehicle.

This is a 5-minute single-pointed focus meditation to elicit your relaxation response. We're going to 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. And you'll find your own rhythm of 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. On your next inhale, say calm, and on the exhale, ease. Now slowly notice the sounds in your room. Start to wiggle your fingers and toes or stretch, whatever you need to do. Take a deep breath in. Release on the exhale. Now notice and check in with how you feel.