What if you could improve your mental and physical health by meditating for 5-minutes a day? While this might sound like a pipe dream to some the reality is that it can be done and in just a few moments I’m going to explain how.
I’ve studied meditation and personal development for more than 20 years and over that time I practiced hundreds of meditation styles and techniques that quickly evolved into my own regular, homegrown 5-minute daily practice.
This is not a one-size fits all practice as I can pick and choose from a range of 5-minute meditations that cater to my needs on the day. These range from passive meditations like breathing and mantras, through to active meditations like walking or body movement.
A 5 Minute Morning Meditation
Meditating in the morning is one of the best time of day to make it a daily ritual. If you’re already rushed for time each morning, then you may want to set your alarm 10 minutes earlier so you can fit it in. If you can’t find 5 minutes in the morning then it’s unlikely that meditation will help anyway as their are bigger issues in play that need to be addressed first.
So why meditate in the morning? One of the main reasons is that it helps you to get into the habit of starting each day feeling calm and centered. Unlike those days when you drag yourself out of bed and then frantically get caught up in rushing to get things done. How you energetically start the day usually determines how your day flows.
Here’s a simple morning meditation to start with:
Step 1. Sit up in bed, or somewhere that is comfortable. If possible, keep your spine straight.
Step 2. Take 3 slow, deep breaths making sure to breathe in through your nose and exhale through your mouth.
Step 3. Allow your breathing to return to normal so that it is natural and relaxed.
Step 4. On the first out breath count the number ‘one’ in your head. Then repeat counting on each out breath until you get to the number ‘four’, then start back at ‘one’ again.
Step 5. If you notice the mind wander, just start again at the number ‘one’.
Step 6. Continue to focus on counting from one to four on each out breath for 5 minutes.
This is one of the simplest meditation techniques to get you started. Do this for at least 7 days in a row so you can get a good feel for how it is working for you both mentally and physically. Then, if it feels right, continue using it on a daily basis so that you can get the full benefits from it. You can even extend to 10 or 20 minutes if you like over time.
Start With A Simple 5 Minute Meditation App
Unless you’ve been living under a rock, or are new to meditation, then you’d be aware that there’s a bunch of really awesome meditation and mindfulness apps now available in the marketplace. Most of them allow for shorter meditation practice, while some don’t.
When you’re deciding what app will best suit your needs and circumstances I would recommend trialing a few different ones so you get to feel how they are working for you. You need to stick to a single meditation practice for at least 7 days straight before you’ll know if it’s working for you or not as meditation is not an overnight miracle worker.
If you want to get a taste of how simple it can be to learn mindfulness meditation then I encourage you to check out my free 7 day meditation course that steps you through how to meditate like a zen monk in just 5-minutes a day. It’s designed so that even the busiest people can fit meditation into their lives.
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