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5-Minute Guided Awareness & Time Reclamation Exercise

Preparation

This is a 5-minute guided awareness experience to help you pause, reflect, and take back control of your time. For the best results, follow the instructions fully no distractions, no skipping ahead. Set a stopwatch or timer for at least 5 minutes to ensure you have enough time to complete the exercise. If it takes longer, that’s okay give yourself the full experience.

  • Find a comfortable position — sit, stand, or lie down in a way that feels natural to you.
  • Give yourself the next 6-7 minutes fully. No multitasking or interruptions.
  • Follow the guided breathing:
  • Inhale for 4 seconds (1… 2… 3… 4…)
  • Hold briefly
  • Exhale for 6 seconds (6… 5… 4… 3… 2… 1…)
  • Repeat this cycle as instructed throughout the exercise.
  • Inhale for 4 seconds (1… 2… 3… 4…)
  • Hold briefly
  • Exhale for 6 seconds (6… 5… 4… 3… 2… 1…)
  • Repeat this cycle as instructed throughout the exercise.
Take a deep breath in… hold… and exhale. Let’s begin.

Preparation

Breathing & Body Awareness (0:00 - 1:00)

Begin by taking a deep breath. Feel your body settle into this moment.

  • Take a slow breath in (4 seconds), hold briefly, and exhale (6 seconds).
  • Repeat 3 more times, allowing yourself to settle.
  • Notice the surface beneath you—the support of the chair, floor, or bed.
  • Feel your feet or legs connected to the ground.
  • Sense the temperature of the air on your skin.
  • Notice any tension in your shoulders, face, or hands—let it soften slightly.

With each breath, feel yourself becoming more present.

Now, let’s move inward.

  • Notice the surface beneath you—the support of the chair, floor, or bed.
  • Feel your feet or legs connected to the ground.
  • Sense the temperature of the air on your skin.
  • Notice any tension in your shoulders, face, or hands—let it soften slightly.

Now, bring your awareness to your breath.

Now, let’s move inward.

  • Take a slow breath in (4 seconds), hold briefly, and exhale (6 seconds).
  • Repeat 3 more times, allowing yourself to settle.
  • With each breath, feel yourself becoming more present.

Immediate Attention (1:00 - 1:40)

Pause. Just notice where your mind is right now.

  • What was your last thought? Did you choose it, or did it just happen?
  • Is your mind fully here, or is part of you elsewhere?

No need to change anything—just observe.

Now, let’s connect deeper.

  • Take a deep breath in… hold… and exhale.

Engaging the Senses (1:40 - 2:40)

Shift your focus from your thoughts to your body.

  • Notice your posture.
  • Are your shoulders tense or relaxed?
  • Is your breath shallow or deep?

Let’s take intentional breaths together.

  • Inhale through your nose (4 seconds)… hold… and exhale through your mouth (6 seconds).
  • Repeat 3 more times.

With each breath, feel your body relaxing and settling into this moment.

Now, let’s expand awareness further.

Identity Reflection (2:40 - 3:20)

Imagine you are watching yourself from above—like an outside observer.

  • What do you see?
  • What does your body language say about how you feel?
  • Are you fully here, or is your mind somewhere else?

There’s no right or wrong—just notice.

  • Take a deep breath in… hold… and exhale.

Now, let’s explore what’s beneath your thoughts.

Thought & Emotion Awareness (3:20 - 4:00)

Let a thought come to you naturally. Don’t force it—just observe.

  • Is this thought helping you, or is it holding you back?
  • Where in your body do you feel it—your chest, shoulders, or stomach?

Breathe through whatever comes up.

  • Inhale deeply… hold… and exhale slowly.

Now, let’s connect to what truly matters.

Identifying Deepest Motivation (4:00 - 4:40)

If you had 1 extra hour today, how would you use it?

  • What is ONE thing you truly wish you had more time for?
  • If you’re unsure, consider these:
  • Growth & Learning – Personal development, reading, mastering a skill.
  • Relationships & Connection – More time with family, friends, or building new relationships.
  • Health & Energy – Movement, rest, physical and mental well-being.

Say it to yourself—this is what matters most to you.
Breathe in that awareness… and exhale clarity.

  • Now, let’s bring this vision to life.

Now, let’s connect to what truly matters.

Deep Visualization (4:40 - 5:00)

Close your eyes. Take a deep breath.

  • Imagine it’s 3 months from today. You followed through.
  • You made space for what matters most.
  • What does your life feel like now? What do you see?

Breathe that feeling in. Let it settle.

Now, let’s turn awareness into action.

No need to change anything—just observe.

Now, let’s connect deeper.

  • How much time are you losing daily?
  • After this session, take a moment to fill out the form and see the real impact.
  • No judgment—just awareness.

Breathe that feeling in. Let it settle.

  • Take a deep breath in… hold… and exhale.
This is just the beginning. Your time is yours—what will you do with it?