Meditate in 5 minutes. It's easier than you think

Finding time when there isn’t any. We live so fast that we can hardly stop to observe, feel, and acknowledge what is happening to us.

We feel anxiety because we lack financial security, or because we have a mortgage or because the car has a problem with the battery, or because our relationship is not going well... Anxiety at every moment and in every situation. But sometimes all we need is to take a step back and get some clarity. Which is exactly where meditation comes in.

1. Stop running. Begin to feel

Meditate in 5 minutes: Begin to feel

It's a start. You may not feel able to give up your earthly ambitions for great spiritual goals. It doesn't matter. You do not have to become a Buddhist monk. It may be enough to make the decision to look more closely at life. And meditation can really help you.

2. Everyone has 5 minutes

Sit down on a flat, comfortable surface for meditation

Promising yourself you’ll “start tomorrow” isn’t serving anyone, so take the first step. Just set your alarm to five minutes.

Sit down on a flat, comfortable surface.

It can be the floor, a cushion, a rug, or your bed. Your back should be straight but you can sit up against a wall, to begin with. Put one hand on your stomach and one hand on your chest. Close your eyes. And breathe deeply until your stomach (not your lungs! Your hand on your stomach will go up with the air you inhale) swells.

Inhale and exhale the air for ten seconds each and repeat for five minutes.

You won't feel anything particularly strange. Just be calm and acknowledge your thoughts, then let them go. As if you were watching TV.

3. Focus on an object

Focus on an object to help your meditation

Another technique is to look at a specific object at eye level. A mantra, repeated words or phrases, such as "om" will also help you to meditate if focusing is an issue.

You can start by setting a simple goal: to sit for 5 minutes in silence with your eyes closed. Increase the time each day and try to do it at the same time each day, creating a routine. Morning is the best moment to meditate but if you’re finding it difficult, anytime will do. Remember that 2 minutes is better than nothing.

Another option to get started in this technique is to attend a specific workshop, follow a guided meditation, or buy a book that inspires you. There are plenty of options. (you can check out our top meditation apps here)

4. Benefits

Meditate in 5 minutes has great benefits

Whether it is children or adults, sportsmen or government employees, business executives or gardeners, meditation benefits everyone.

  • Meditation counteracts stress, helping you manage it better and reduces anxiety.
  • It reinforces positive emotions and helps you improve your immune system
  • May relieve symptoms of depression
  • Improves your ability to concentrate and process information
  • It lowers blood pressure
  • It allows us to handle intense emotions that sometimes overwhelm us
  • It gives us a sense of calm and well-being
  • May reduce age-related memory loss

5. Turn it into a habit

Get away from the world for a few minutes

Try to find a moment a day when you can regularly get away from the world for a few minutes. That's the exact moment to meditate.

Setting up a routine will be the most difficult step, but committing to start at just 5 minutes will make it easier. Once you manage to do your first few meditation sessions, chances are you will never give up.

And check out all the alternatives: five minutes in a park or sitting by the river are a perfect choice at a break at work.

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