Meditation is achievable for anyone. Cultivate your day in positivity and peace just by starting any type of 5-minute meditation!
Meditation is achievable for anyone. Cultivate your day in positivity and peace just by starting any type of 5-minute meditation!
Any 5-minute meditation will give your body a chance to heal and unwind by simply being kind to yourself. Despite how meditation is portrayed, you don’t have to sit down for a long time in one setting.
What’sWhat’s fascinating about meditation is that you can shape what you want. Whether it is physical and mental benefits or also experiencing something spiritual. Meditating daily for 5-minutes will have a considerable impact on your daily life.
This is my easy beginner’s guide to starting your daily 5-minute meditation.
5- Minute meditation
Meditation is an ancient art form that allows the body and the mind to relax and decompress. Meditation often takes upwards of an hour with absolute focus and clarity of the mind.
This is essentially true, but you need to be able to build a foundation without feeling overwhelmed first. Today I will be going over techniques to start meditating for 5 minutes. Even with just 5 minutes of meditation, the difference will be noticeable.
The most helpful bit of advice I can give you as you embark on this new adventure is do not judge yourself, be kind to yourself.
““In the beginner’s mind, there are many possibilities; in the expert’s mind, there are few.”” – Shunryu Suzuki, Zen Mind, Beginner’sBeginner’s Mind: Informal Talks on Zen Meditation and Practice
Embrace your new adventure like a beginner and encourage yourself to learn new things. I can’t emphasize enough how important meditation is for anyone, even just doing it for 5 minutes daily.
As you get more comfortable with going into a state of meditation, I implore you to increase the time limit; however, let’s just start with 5 minutes daily.
Let us start with some basic information, so you understand the what’s and why’s.
What is Meditation?
Meditation is a practice that allows you to look at yourself in a non-judgmental light. We are often our own worst critics and can treat ourselves rather harshly. Meditation is a way to shut that off.
It is also about staying in the present. You are anchoring yourself at the moment. Eventually, you will be able to look at yourself at the moment and learn without the hindrance of the past.
Depending on your purpose of meditation for the day- you can use it to build yourself up. You can even take the time to focus on specific areas of your life that you are looking to understand and expand upon. There are steps to excelling with meditation, such as focusing on your breathing. Concentrate on your breathing helps to build skills in attention and mindfulness.
““We will open our minds and hearts to the power of the wisdom of our ancient ancestors while keeping our feet deeply rooted in the modern world.”” – Benjamin W Decker, Practical Meditation for Beginners
Meditation is a learned skill. Every person has to begin somewhere to start cultivating their skill. There will be highs and lows, but keep pushing through them all. No one is perfect in the art of meditating. That is why I encourage you to start with 5-minute meditations.
Over the years, techniques have been thought of to make it easier to maintain a steady state. As you progress with meditation, you can use this skill to harness spiritual energy and awareness. However, to start, we will focus on mindfulness.
Meditation mindfulness uses the breathing technique that I will be explaining below. It is a fantastic technique that is easy for beginners to follow. This will help to nurture our awareness of ourselves and the situations around us.
Why Meditate?
I’m starting with meditation because we all need to have our minds opened and have our chakras flowing to be able to embark on and enforce change in our lives. It’sIt’s harder to change things when our minds are so focused on the past and judgments. Our brain is potent. Understanding ourselves and learning focus will keep you from getting overwhelmed or sidetracked.
I remember learning in psychology class there is a phenomenon that we become the very thoughts that we have. So, the more you tell yourself that you cannot do something, the more it becomes your reality.
Learning how to meditate will give an insight into yourself, and you will learn how you function, leading you to be kinder to yourself. Meditation does not change you; it is a tool used to understand yourself and tap into the limitless potential that is YOU.
Too often lose our thoughts and do not know how to bring ourselves out of them. We relive our past, get stuck in a loop, or stress about things that may or may not happen. Sometimes we need some assistance to be in the now.
This is where meditation will come in. Meditation will quiet those thoughts and relax you, freeing your mind of all those thoughts. Even 5 minutes makes a world of difference.
There are many types of meditation you can do as well. Check out my article, 7 Best Types of Meditations for Beginners.
Some health and mental benefits of mediation are:
- Lower stress
- Improved sleep
- Lower blood pressure
- Improved focus
- Enhanced mood
- Greater sense of empathy
- Enhanced ability to connect with others
You will slowly recognize that your thoughts will shift, making you feel more comfortable and relaxed; overall, there will be a feeling of satisfaction. Practicing meditation will start instilling positive affirmations and compliments into yourself.
Finding yourself or even just finding the answers you’ve been looking for. The answers or epiphanies you’ll discover are fantastic when you just relax and quiet your mind for a moment.
Before You Start Your 5-Minute Meditation
It is essential to create a habit out of meditation. Meditation should be done daily and incorporated into your daily routine. It is recommended to do it simultaneously daily, but it is not a must. What better way to start than with a 5-minute meditation?
Another valuable tip for beginners is to figure out a position that is most comfortable for you. I know movies and even videos of others meditating consist of a cross-legged sitting style with your posture straight. Still, you don’t necessarily need that to meditate. Whichever position you take, you want to get used to the action of meditating.
You do not have to sit cross-legged. Some examples, sitting in a chair, lying on the floor, standing under running water, or being outside or inside. Figure out what makes you relaxed! Catering to yourself is always the first step.
Once you reach a comfortable level and consistently meditate, we can graduate to learn about cross-legged posture, extending time, and using aids to deepen our meditation.
I recommend having a timer. Before entering your meditative state, set a timer for 5 minutes to keep you on track. You don’t want to overextend yourself or burn yourself out.
Last bit of advice, do not expect too much too quickly. Meditating is a process. Don’tDon’t expect to automatically be a pro. Take your time and embrace the process.
Simple Techniques to Meditate
We will start with some basic aids that will help you get started with meditating.
Use Audio
Some people are audio-driven. Their idea of relaxation is listening to music or any audio.
Soothing music is a matter of preference. If you are unsure of where to start, apps like Spotify, YouTube, and Apple Music will have playlists that others made you can listen to and look through. Just search meditation music. You could even find a guided meditation video on YouTube that will help to guide you through your meditation experience.
If finding a YouTube video has piqued your interest, I implore you to check out this video on 5-Minute Meditation You Can Do Anywhere below. It is only slightly over 5 minutes long and an excellent way to embark on your meditation journey.
Any 5-minute meditation will give your body a chance to heal and unwind. Just by simply being kind to yourself. Despite how meditation is portrayed, you don’t have to sit down for a long time in one setting.
What’s fascinating about meditation is that you can shape what you want out of it. Whether it is physical and mental benefits, or to also experience something spiritual. Meditating daily for 5-minutes will have a huge impact on your daily life.
This is my super easy beginner’s guide to starting your daily 5-minute meditation.
5- Minute Meditation
Meditation is a very old art form that allows the body and the mind to relax and decompress. It is often depicted that meditation takes upwards of an hour with absolute focus and clarity of the mind.
This is essentially true, but you need to be able to build a foundation without feeling overwhelmed first. Today I will be going over techniques to start meditating for 5 minutes. Even with just 5 minutes of meditation, the difference will be noticeable.
The most helpful bit of advice I can give you as you are embarking on this new adventure is do not judge yourself, be kind to yourself.
“In the beginner’s mind there are many possibilities; in the expert’s mind there are few.” – Shunryu Suzuki, Zen Mind, Beginner’s Mind: Informal Talks on Zen Meditation and Practice
Embrace your new adventure like a beginner and encourage yourself to learn new things. I can’t emphasize enough how important meditation is for anyone, even just doing it for 5 minutes a day.
As you get more comfortable with going into a state of meditation, I do implore you to increase the time limit; however, let’s just start with 5 minutes a day.
Let us start with some basic information first so you have an understanding of the what’s and why’s.
What is Meditation?
Meditation is a practice that allows you to look at yourself in a non-judgmental light. We are often our own worst critics and can treat ourselves rather harshly. Meditation is a way to shut that off.
It is also about staying in the present. You are anchoring yourself at the moment. Eventually, you will be able to look at yourself in the moment and learn without the hindrance of the past.
Depending on your purpose of meditation for the day- you can use it to build yourself up, and take the time to focus on certain areas of your life that you are looking to understand and expand upon. There are steps to excelling with meditation such as focusing on your breathing. Focusing on your breathing helps to build skills in attention and mindfulness.
“We will open our minds and hearts to the power of the wisdom of our ancient ancestors while keeping our feet deeply rooted in the modern world.” – Benjamin W Decker, Practical Meditation for Beginners
Meditation is a learned skill. Every person has to begin somewhere to start cultivating their skill. There will be highs and lows, but keep pushing through them all. No one is perfect in the art of meditating. That is why I encourage you to start with 5-minute meditations.
Over the years, techniques are thought of to make it easier to maintain a steady state. As you progress with meditation, you can use this skill to harness spiritual energy and awareness. However, to start we will focus on mindfulness.
Meditation mindfulness uses the breathing technique that I will be explaining below. It is a fantastic technique that is easy for beginners to follow. This will help to nurture our awareness of ourselves and the situations around us.
Why Meditate?
The reason I’m starting with meditation is that we all need to have our minds opened and have our chakras flowing to be able to embark on and enforce change in our lives. It’s harder to change things when our minds are so focused on the past and judgments. Our brain is very powerful. Understanding ourselves and learning focus will keep you from getting overwhelmed or sidetracked.
I remember learning in psychology class there is a phenomenon that we become the very thoughts that we have. So, the more that you tell yourself that you’re not able to do something the more it becomes your reality.
Learning how to meditate will give an insight into yourself and you will learn how you function leading you to be kinder to yourself. Meditation does not change you; it is a tool used to understand yourself and tap into the limitless potential that is YOU.
Too often we become lost in our thoughts and do not know how to bring ourselves out of them. We relive our past, stuck in a loop, or stress about things that may or may not happen. Sometimes we need some assistance to be in the now.
This is where meditation will come in. Meditation will quiet those thoughts and relax you freeing your mind of all those thoughts. Even 5 minutes makes a world of difference.
There are many types of meditation you can do as well. Check out my article, 7 Best Types of Meditations for Beginners.
Some health and mental benefits of mediation are:
- Lower stress
- Improved sleep
- Lower blood pressure
- Improved focus
- Enhanced mood
- Greater sense of empathy
- Enhanced ability to connect with others
You will slowly start to recognize that your thoughts will shift making you’ll feel more comfortable and relaxed; overall, there will be a feeling of satisfaction. Through practicing meditation, you will start instilling positive affirmations and compliments into yourself.
Finding yourself or even just finding some answers that you’ve been looking for. It is amazing the answers or epiphanies you’ll find when you just relax and quiet your mind just for a moment.
Before You Start Your 5-Minute Meditation
It is important to create a habit out of meditation. Meditation should be done daily and incorporated into your daily routine. It is recommended to do it at the same time each day, but it is not a must. What better way to start than with a 5-minute meditation?
Another tip that is useful for beginners is to figure out a position that is most comfortable for you. I know movies and even videos of others meditating consist of a cross-legged sitting style with your posture straight, but you don’t necessarily need that to meditate. Whichever position you take, you want to get used to the action of meditating.
You do not have to sit cross-legged. Sitting in a chair, laying on the floor, standing under running water, or being outside or inside are some examples to try. Figure out what makes you relaxed! Catering to yourself is always the first step.
Once your comfort level is reached and you are consistent with meditating then we can graduate to learn about the cross-legged posture, extending time, and the use of aids to deepen our meditation.
I recommend having a timer. Before entering into your meditative state have a timer set for 5 minutes to keep you on track. You don’t want to overextend yourself or burn yourself out by being overzealous.
Last bit of advice, do not expect too much too quickly. Meditating is a process. Don’t expect to automatically be a pro. Take your time and embrace the process.
Simple Techniques to Meditate
We will start with some basic aids that will help you get started with meditating.
Use Audio
Some people are audio-driven. Their idea of relaxation is listening to music or any audio.
Soothing music is a matter of preference, but if you are unsure of where to start, apps like Spotify, YouTube, and Apple Music will have playlists that others made you can listen to and look through. Just search meditation music. You could even find a guided meditation video on YouTube that will help to guide you through your meditation experience.
If finding a YouTube video has piqued your interest, I implore you to check out this video on 5-Minute Meditation You Can Do Anywhere below. It is only slightly over 5 minutes long and an awesome way to embark on your meditation journey.
Focus on your breathing
Some people have a hard time focusing and quieting their minds. That is okay. Meditation is all about being kind to yourself. Don’t get frustrated if you cannot calm your mind.
Gently focusing our attention on our breathing coordinates the mind. Even when your mind deviates from your breathing, kindly redirect yourself to concentrate on it.
This will improve your focus, and you will notice that you can maintain your focus more over time. It will also teach you a productive way to redirect your thoughts instead of becoming irritated or frustrated with yourself when you cannot focus.
During your 5-minute meditation, breathe in through your nose in slow deep breaths, and then slowly exhale through your mouth. Focus on the feeling of your lungs expanding and decompressing. Focus on how your body feels during this exercise. Marvel at how your body works, and praise yourself.
Before you know it, your 5-minute meditation is complete!
Meditate in the Shower
Meditating in the shower can be highly relaxing. You can focus on the sounds of the water cascading around you to deter your mind from wandering. For many people, the sound of water is very calming.
Close your eyes and stand completely still. For some, their mind will quiet and relax. Do this for 5 minutes. I still recommend having some sort of timer.
In the beginning, you might need to time yourself, so you might not want to start in the shower – to avoid getting your phone wet. You may want to become used to doing the 5-minute meditations by the time you try this so that you already have a feel so the time-lapse.
Once you find your happy place, try to practice in the same area daily. You will start to notice it will become easier to slip into your meditative state.
Quick Recap
- Find the spot that is most beneficial for you to meditate. Whether at your desk, sitting on the couch, lying on the floor, or in the shower. Pick anywhere you feel comfortable
- Try to create a steady schedule to meditate daily for 5 minutes. Set daily reminders on your phone or calendar.
- Have a timer.
- Focus on your breathing. Take slow deep breaths in through your nose and out through your mouth. Focus on your body and the process. If you find yourself becoming sidetracked, gently bring your attention back to your breathing.
Practicing 5-Minute Meditation Is Life-Changing
Meditation will be a reoccurring theme and topic in the blog, for I find that it is crucial and beneficial to adopt this practice in your everyday life. Meditation can be shaped into what you want. 5-minute meditation is one of the many techniques to meditate that easily fit into even the busiest person’s lifestyle.
It is incredible how active our mind can be the purpose of meditation is to give yourself a reprieve, a chance to quiet all the thoughts running through your head. Meditation allows us to stop focusing on specific aspects of our lives and simply exist in the present moment.
So, let’s embark on this meditation journey! The following article will go over all the different types of meditation, for there are many types. Let’s figure out what works best for you!
As you progress on your meditation journey, we will dive into more techniques to meditate, aids, and types of meditation. Many different techniques can be adopted as your go-to technique. Focusing on your breathing is a great way to begin your meditation journey.
One thought on “5-Minute Meditation Will Blow Your Mind”
DR. Rita, thank you so much for providing a 5 minute guided meditation 🧘♂️ video. I found it to be very calming after a long day. The article was very informative.
Who can turn down 5 minutes to better health? Not me!!
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