A short practice is especially useful when the alternative is to never stop. You don't need to reach a certain state—use these five minutes to lower distractions, feel your body, and decide your next step with clarity.
You can read the instructions and practice with a timer, or listen to a guided Claridad session.
Before you start
If possible, silence notifications and find a steady posture. Keep your eyes open if you’re in public or closing them feels uncomfortable.
Let your breath stay natural. Breathing too deeply can make you dizzy; you don't need to control your air to be present.
The practice, minute by minute
- Minute 1: arriveNotice your body’s support and three sounds. Let the day continue outside this small space.
- Minute 2: breatheFind where your breath feels clearest. Follow three cycles without changing them.
- Minute 3: scanCheck in with jaw, shoulders, hands, and abdomen. Only let go of tension that releases naturally.
- Minute 4: allowLet thoughts and sounds be present. You don’t need to chase or resist them.
- Minute 5: chooseAsk what you need now. Finish with an exhale and widen your sense of the environment.
What to do afterwards
Notice if anything shifted, even slightly: your pace, tension, clarity, or just your awareness of how you felt. There’s no need to grade yourself.
Link this practice to a real transition—like before checking email, after finishing work, or before bed. A consistent moment makes it easier to repeat.
When five minutes isn't enough
A short pause can help but won't replace rest, boundaries, conversation, or professional support. If you're overwhelmed, prioritize safety and support over finishing a meditation.
In crisis, ground in the environment: look at objects, name colors, feel your feet, and reach out to someone you trust or a help line.
Frequently asked questions
Can five minutes actually help?
It may be enough to practice returning your attention and create a pause. Effects vary and grow with repetition.
Can I do this several times a day?
Yes. Leave some space between sessions and notice if it helps or becomes another obligation.
Do I need a guided voice?
Not necessarily, but a guide can reduce decision-making and help when you're just starting out.
Sources and further reading
Go from reading to practice
Claridad supports you with short guided sessions and a progressive path.