5-Minute Mini Microcosmic Orbit Meditation Script

Here is the short 5-minute Mini Microcosmic Orbit Meditation — clean, simple, beginner-friendly, and perfect for class closings or quick sessions.

1. Settle (30 seconds)

“Find a comfortable posture, sitting or standing.

Let your spine rise naturally, your shoulders soften, and your breath settle into the lower belly.

Take one slow inhale…

And a long, easy exhale.”

2. Gather at the Lower Dantian (30 seconds)

“Bring your awareness gently to the area behind the navel — the lower Dantian.

Imagine a warm glow forming there, soft and steady like a small lantern.”

3. Rise Up the Back (1 minute)

“With your next inhalation, imagine that warm light drifting downward to the base of the torso.

On the inhale, let the light rise slowly up the spine —

from the tailbone…

to the lower back…

mid-back…

upper back…

to the back of the head…

and to the crown.

Let it be effortless.

Awareness rises; the body stays relaxed.”

4. Descend Down the Front (1 minute)

“As you exhale, allow the warm light to move down the front of the body:

Down the forehead…

Throat…

Center of the chest…

Softly across the belly…

Returning to the lower abdomen.

This completes one gentle orbit.”

5. Continue Soft Circling (1 minute)

“For the next few breaths, continue this quiet circulation:

Inhale — rising up the back.

Exhale — descending down the front.

No forcing.

Just following the breath with a soft awareness.”

6. Close & Ground (30 seconds)

“Let the orbit dissolve into a warm glow around the lower belly.

Place your hands over the Dantian if that’s comfortable.

Take one more slow breath in…

And a soft exhale out.

Feel grounded, centered, and steady.”