A shared practice
Five-Minute Breathing
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Created bySean Fargo
From Sean's breathing collection — recorded in his own voice.
In Sean Fargo’s own voice7 min
Read along — the full script
Welcome. I'm Sean Fargo. This is a five-minute breathing space practice that you can use any time, anywhere to regain a sense of calm, ease, and resilience. To begin, see if you can become physically still and relaxed wherever you are, whether you're lying down, sitting, or standing.
Choose a posture where you'll be as comfortable as possible and lightly close your eyes and bring your awareness to whatever is going on for you right now. See if you can 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 or the chair.
What sensations are there right now? If you notice any tension or resistance towards painful or unpleasant sensations, see if you can gently turn towards them and accept those places of discomfort as best as you can. If you begin to tense around the breath, let go a little bit more with each out breath.
Soften your belly. Breathe deeply through your nose using your belly. Soften into gravity. Notice any thoughts as they arise and pass through the mind. And see if you can let them come and go without being identified with their content.
See if you can observe them as if they were clouds in the sky. Notice any feelings or emotions as they arise. Can you let these come and go? Include everything within your awareness with kindness. And now allow your awareness to gather around the experience of the breath deep in the body.
And drop your awareness inside the breath, feeling the different sensations all around the body. 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 wander, just gently guide the mind back to the breath deep in the body. And now gently expand your awareness to include the whole body. Feel the weight and shape of your body as it sits, stands, or lies down.
If you're experiencing any pain or discomfort, make sure that your awareness stays open. Cultivate acceptance or acknowledgement for all of your experience. Befriend all of your experience and use the breath to anchor your awareness into this present moment, breathing in the body, noticing each inhale and exhale again and again.
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