5 Minute Reading Prompts

🌬️ Prompt 1: Grounding in the Present 

Welcome. Let’s begin by arriving fully in this moment.

Take a slow breath in through your nose… and a long breath out through your mouth.
Again… in… and out.

Let your eyes soften. Let your shoulders lower just a bit.

Now, bring your attention to your feet.
Notice where they rest — on the floor, against your chair, beneath you.
Feel gravity holding you here. Nothing to do. Nowhere to go.

Breathe in.
Breathe out.

Now, notice the air around your skin.
Cool or warm… still or moving… Just notice.
You don’t need to change anything — you’re just observing.

Let your next breath in be an invitation to presence.
Let your next breath out be a gentle release of distraction.
You are here. You are safe. This moment is enough.

Repeat that to yourself slowly: “This moment is enough.”
Feel what shifts.

Stay with your breath.
For the next minute, breathe quietly and gently — in and out.
(Pause)

Now begin to slowly deepen your next breath…
Wiggle your fingers or toes…
And when you’re ready, return to your day — grounded, steady, and still carrying peace.

​​​​​🫧 Prompt 2: Releasing Tension 

Welcome. This is your space to let go — even if just a little.

Sit or lie down in a comfortable position.
Let your hands rest gently. Let your jaw unclench.

Now breathe in deeply… let your shoulders rise.
Breathe out slowly… let them drop.

Again… in… rise…
And out… fall.

Now scan your body from top to bottom.
Forehead… eyes… jaw… throat…
Soften each place as you pass through.

Keep breathing — gently, easily.
Feel your chest expand… and release.
No need to force anything. Let your breath lead.

Now imagine, with every exhale, you are letting something go.
Something small. Something you don’t need to carry right now.
An expectation… a worry… even just a sigh.

Let it out.

And again.
Inhale…
Exhale… and release.

Breathe into your back. Into your heart.
Give yourself this gift of lightening the load.

Stay here for another minute — breathing in calm, breathing out tension.
(Pause)

As we close, gently roll your shoulders back.
Lift your head.
You’ve done something kind for yourself today.

💛 Prompt 3: Restoring Kindness to Yourself

Take a moment… to come home to your body.

Let your next inhale be slow…
And let your exhale whisper gently through your mouth.

As you breathe, begin repeating these quiet words in your mind:
“I deserve care too.”
Say it like you mean it. Say it like it matters.

Again:
“I deserve care too.”

Now let your breath begin to soften your chest.
Breathe in kindness…
Breathe out all the ways you’ve been too hard on yourself.

You do so much. You give so much.
Let this be your time to receive — even if it’s just your own breath.

Say again:
“Kindness includes me.”

Now, place your hand on your heart or stomach.
Notice the rise and fall.
Let this be your rhythm of restoration.

Continue breathing. Continue receiving.

For the next minute, stay in stillness and softness.
(Pause)

Before you go, offer yourself one final kindness:
Think of one thing you love about yourself — big or small.
Say it to yourself, like a friend would say it to you.

You are worthy of your own care.

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🕊️ Prompt 4: A Moment of Stillness (~5 minutes)

Let this be your pause.

Find a comfortable position and gently close your eyes if you’d like.

Take three deep breaths — in through your nose, and out through your mouth.
Slower… slower…

Let the tension drop.
Let your mind settle.

There is nothing to figure out right now.
There is nowhere else you need to be.

Now… just breathe.

For the next few minutes, we’ll say nothing more than this:
Inhale — and be.
Exhale — and release.

That’s it.
Repeat this rhythm slowly, over and over:
Inhale — and be.
Exhale — and release.

Let the stillness wrap around you. Let it hold you gently.

You are allowed to rest.
You are allowed to slow down.

If your mind wanders — that’s okay. Just come back.
Back to the breath. Back to this quiet moment.

(Pause for silence)

Now… as we close… take one more deep breath.
And as you exhale, silently thank yourself for taking this moment.

Stillness is strength. You are allowed to carry it with you now.