We agree that it’s a fast-moving world where people are occupied with everyday hustles – the hustle to grow and be better than anyone else. Just think about when was the last time you spent some time with yourself. When did you do 5 minutes of meditation? Perhaps it’s been quite late.
People come up with the excuse that they don’t have time, but what if it just takes 5 minutes? You don’t have minutes for yourself? 5 minutes that can make you feel relaxed and more productive throughout the day. All that you need for mind refreshment is 5 minutes of meditation.
Stop wasting time, and let’s begin with the 5-minute meditation that can give instant anxiety relief.
How Does it Work? – The Science Behind Mediation
For those who are curious and still wondering if 5 minutes is enough, let’s get a bit detailed. Mediation has been a part of living for centuries but modern science has identified multiple benefits. Within 5 minutes, your parasympathetic nervous system gets activated. In common language, we call it the “rest and digest system,” which works to pull down the stress levels.
Studies have proven that meditation decreases the human stress hormone – cortisol. It will increase the happy hormone levels (serotonin and dopamine), which have a direct effect on your mood. Plus, it decreases the heart rate to improve your health. So the next time you feel anxious, this is what you need to try.
How to Practice 5 Minutes Meditation?
Mediation is different from exercise; it will not demand ample time or an extensive setup at your palace. You can try it out anywhere, anytime. Here is what you have to do;
Step 1: Set Up Your Place
There’s no extensive setup that you need; it’s just a simple and relaxed environment. Pick any peaceful and comfortable spot at your house or your office where you will not be disturbed. You can sit on a cushion, a chair, or even lie down if this is what you prefer. Dim the lights or, for best results, light a candle that can soothe the environment.
Step 2: Set a Timer
Fix a timer on your phone for exactly five minutes of meditation. Plenty of meditation apps are available that come with extra features to plan your meditation every day. Make sure that the alarm tone is gentle to ease you back into the day when the session ends.
Step 3: Focus on Breathing
Close your eyes and take a deep breath through your nose. Your lungs must be filled, and once it’s done, hold your breath for 3 seconds. Then, slowly exhale through your mouth. Keep following their breathing pattern. Your attention should be entirely on breathing.
Step 4: Be Aware
Think whatever you want to think – what is disturbing you or anything that sut pops into your mind. A; low your thoughts to come and go without any judgment. If your mind starts to wander, gently bring your focus back to your breathing or say a simple mantra: “I am calm.”
Step 5: It’s the End!
When you hear the timer sound, don’t rush back. Slowly open your eyes and take a moment to think about how you felt. Stay relaxed and end with a positive note that you spent time for yourself.
5 Minutes Meditation Techniques
If you get bored of trying the same technique every day, don’t worry. There are plenty of techniques that you can cover within 5 minutes. Here are some of these;
Body Scan Meditation
In this technique, the entire focus is on your body. You will start from your toes and move upwards. Pay attention to each body part and notice any tension. Release the tension to feel physically relaxed.
Box Breathing
Box breathing is a structured breathing technique where you inhale for four counts, hold for four counts, exhale for four counts, and then pause for four counts. Keep following this cycle until your nervous system feels relaxed. It will regain your focus.
Mantra Meditation
Mantra means saying a word or phrase as a positive affirmation. Silently repeat: “I am relaxed” or “peace” during your mediation. This simple technique is much more effective than you might think as it promotes tranquility.
Visualization
You can imagine yourself in a peaceful place where there’s no one. It can be a forest, a beach, or a mountain area. Imagine yourself in this place and paying attention to the sounds and tiny details to create a real-like image.
Loving Kindness Meditation
A newly discovered education technique says that you show compassion to yourself through phrases. It can be: “May I be happy and may I be healthy.” Spread kindness to your closest ones as well.
When Can You Practice 5 Minutes Mediation?
Mediation is not restrictive – it’s meant to make you feel relaxed. So, you can try it out whenever you want to feel relaxed. It can be fixed anywhere in your daily routine such as:
- Morning: Start your day with a refreshment
- Work Breaks: You can recharge yourself during the lunch break to feel productive
- Evening: Before you sleep, feel relaxed from the tiring day.
Benefits of 5 Minutes Meditation
Mediation has life-changing benefits, and that’s why you should start today. It changes your life in ways that you will not believe. Before you roll your eyes and think that isn’t just sitting quietly and doing nothing”, hear us. Mediation works wonders.
Stress Relief
For most, the best benefit of mediation is its power to decrease stress. When you meditate, your body activates the parasympathetic nervous system. It will restore your body by decreasing the cortisol and increasing the dopamine. If you consistently follow this habit, your brain gets programmed to make you relaxed even in a stressful situation.
Be More Productive
Have you ever noticed that your mind wanders away during an important task? You struggle to focus for a few minutes. This happens frequently. Mediation is also the solution to this issue. It helps to train your brain to concentrate on a single point. For example, during meditation, you focus on your breath or your mantra. It builds up mental discipline. Even short but regular meditation sessions improve brain functions.
Better Emotional Handling
Life isn’t a piece of cake – it throws curveballs, and you cannot control every situation. But yes, five minutes of meditation teaches you to control your reactions. Mindfulness meditation will improve your emotional awareness of yourself. This way, you can better recognize and manage your emotions of anger or sadness. With time, you will notice a visible change in yourself in terms of resilience.
Good Sleep
Over 33% of adults struggle with sleeping problems. It’s because of a hyperactive mind or stress. Mediation will connect with rest mode and the active mode to calm your body. It signals your body to relax. Try out a 5-minute meditation before bed to release tension and overcome the mental chatter that hinders your sleep.
Physical Health Benefits
According to reliable research, meditation decreases blood pressure and improves heart health. Plus, it makes your immune system stronger. The primary work is the same – it decreases stress and this gives your body a chance to heal.
Flexibility
What people love about mediation is that it’s super flexible for everyone. This is the best part of meditation that you cannot get from exercise. It will not have any special equipment or a special location. You don’t even need hours of free time. It just depends on 5 minutes in the morning or your lunch break. You can fit it anywhere in your schedule. Simple reading exercises are an excellent starting point.
5 Minutes Meditation – In a Nutshell!
5 Minutes meditation is an accessible way to relax and relieve anxiety. You must devote a few minutes to yourself every day and stay consistent in this practice to see prominent results. It will create calmness and balance in your life. It’s your sign to start today!
