5 Minutes Meditation: How to do and benefits
Meditation is the most relaxing solution to beat stress in today’s modern life. According to study, about one third of American population practiced meditation before the pandemic. But, still the major population is not practicing it. One of it’s main reason is the lack of time. But, listen; lack of time is not an excuse. Yeah, meditation demands some time but science proves that even a 5 minutes meditation can do wonder and can work great for your mind, body and soul.
Meditation is a simple method of being more about your self by focusing on your breath and scanning your whole body. Your mind can avoid any distraction and if something still bothers, you can find ways to solve it. There are many types of meditation based on sleep, mindfulness, Chakra and loving kindness. Nowadays, meditation is quite easy with the help of YouTube tutorials and different ready to use software. And, while 5 minutes can seem to be a quite less time, it is enough to let go of everything and set your tone for the whole busy day. You should certainly devote this 5 minute in reducing stress and increasing focus and productivity by meditating at a comfortable place. The 5 minutes meditation can be helpful in relieving stress, getting peaceful sleep, being more mindful and grateful. If you’re a beginner and want to start a quick meditation, these are the steps that you can implement for doing a 5 minute mediation:-
Set time aside
First of all, you should make a little effort to set 5 minutes aside from your busy schedule when you don’t worry about the pending assignments, business meetings or important calls. You should also not worry about getting your meditation session too long. It’s very simple to do. Just put a reminder on your alarm or any timer application that comes handy with any phone.
Make yourself comfortable
Try to relax your body by being comfortable. Don’t wear any tight fitted cloth that scratches your body and be in a good sitting position by resting your hands on the top of your thighs and your legs apart by hip distance. Make your that your feet lay flat on the floor. Let your eyes gaze softly and relax the eyelids.
Relax your mind and breathe
Now that your body is tense free, it’s time to rejuvenate your mind by focusing on your breath. Do a five count breathing by inhaling through your belly slowly and then into ribs, chest, crown of the head and then hold your breath for the fifth count. Revise the same process as you exhale out. Repeat the same and feel the rising and falling sensation in your shoulders and belly.
Put your brain into visualizing that with every breath you take, tension is leaving your body and making you more peaceful and healthy. Notice the air leaving from the nostrils. Feel that the tension is making it’s way out from head to the feet. Allow the breathing to fall into a natural rhythm. You should notice that breath is neither too deep not too shallow.
Let the thoughts drift away
As you are now releasing tension out of your body while breathing deeply, it’s the time now to work on clearing your mind. You should clear any thoughts that lingers in your mind. Meditation makes you connect fully with the moment. Remember you shouldn’t spend your meditation thinking about “not to think anything”. Be in the moment and let the things go by. If there’s some thoughts that still strikes your brain, acknowledge it soothingly.
Just as the floating clouds pass by the sky without making any harm, accept these thoughts in the same way. Don’t try to make any action or judgement. Stay focused but don’t focus too much in thinking that if you’re doing it right or not. Redirect your brain to this moment for the maximum results. Focus that there is nothing to do and nothing to change.
Keep going and focus
While you are relaxing yourself, continue for five minutes feeling the sensations in your body, focusing on your breathing and cleaning out your mind. You should just sit and release your focus. You can remind yourself of a good memory to make those 5 minutes of meditation more rewarding. You can remember something that you are really grateful for like enjoying some precious moments with your partner. The peace in your body; the calm heart beating steadily, muscles fully relaxed and skin fully refreshed will make your mood perfect for the day. Just open your eyes, deep breath in and out one more time and you’re ready.
Benefits of 5 minutes meditation
There are people who believe that 5 minutes meditation is not good enough. Even people who do not practice meditation are the believers that only a long meditation session can give the benefits related with it. If you also think meditation to be an intimidating practice, these are a few reasons that will convince you to soon start it:-
It’s perfect to get things started
According to a 2019 American study, nearly 27% people do not practice meditation because they think meditation is time consuming. But, if you want to get started toward being a more mindful and relaxed personality, a 5 minutes meditation is perfect you. Even trained yoga teachers recommend it. The only thing you need is to start.
It can longer your meditation period
A 5 minutes meditation if done consistently can prompt a person for even a longer meditation session. If you try to do meditation daily even for 5 minutes, your body and mind will certainly feel good and tempt you to try it for even a longer time. The peace that you feel while meditating will help you prioritize meditation over the other regular tasks and that for your own good. Remember, if you don’t like to lengthen the period and stick to do meditation for 5 minutes only for many months, it’s completely fine.
Perfect for building a habit
If you start practicing mediation even for 5 minutes daily, it can certainly give you the dose of mindfulness and help you in starting this good habit. Remember that the key here is being consistent. A 5 even a 2 minutes meditation practiced daily may give you much more benefits than a half hour long meditation done only once a week. You should try to do it daily at whatever time or place. These 5 minutes will help you stay focused on the present moment and boost your mood for the rest of the day.
Helpful in gratitude practice
5 minutes of meditation are enough to make you feel good. A gratitude practice is needed to look at the world with a positive attitude. It makes us feel alive and content. While doing a meditation, you can direct your brain towards thinking about “What you’re grateful for?”. When you focus your thoughts thinking about such good moments, you really feel grateful by your heart. You immediately look at your life with a fresh look full of positive emotions. You feel all the love filled in your life and sets you to be more mindful all day long.
A 5 minutes meditation is perfect to get things going. Whether you are practicing meditation for mindfulness, gratitude or loving kindness, five minutes are well enough. However, if you are on a guided meditation routine, five minutes may not work for you as such practices demand visualizations taking much more time. And, if you’re really overwhelmed with the day, set aside a minimum of 15 to 20 minutes.
Meditation is a wonderful healing technique that actually keeps your mind under control. Even the 5 minutes spent on practicing mediation will not get wasted and you’ll experience some generous results. No matter what’s the time and place is, you can easily set aside 5 minutes out of your busy schedule and delve deeper into your mind into focusing what’s there in and get a good understanding of your body. You’ll learn the art of acknowledging the thoughts overrunning your brain. Remember, even these five minutes are worth enough to awake all your senses and enjoy the present moment. So, what are you waiting for? Meditate for five minutes following the above steps and feel the difference yourself.