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The 5-minute Guide to Meditation: Anywhere, Anytime

The 5-minute Guide to Meditation: Anywhere, Anytime

Stressed?

Overwhelmed?

Tired?

Distracted?

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Sounds like you need five minutes of meditation.

When you think of meditation, you might think of chanting in the lotus position, listening to chimes, connecting with your third eye, or various other cliches associated with this practice.

In reality, all you need to meditate is yourself.

Meditation can take a lot of different forms, but in this guide to meditation, we’re going to talk about the kind of practice that allows you to re-connect with yourself mentally, emotionally and physically. This kind of meditation helps us to relax, calms stress and anxiety, and gives us a few moments of much-needed peace. You don’t need any fancy equipment, and you don’t even need a quiet environment (although that will help); it’s the perfect way to recharge during a busy day.

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1. Set a timer  

Meditation and clock-watching don’t exactly go hand-in-hand, so set a timer on your phone or computer. Ideally, you’ll be setting it for five minutes—enough time to take a break without being missed—but the exact length of time is up to you. It doesn’t matter if you meditate for 30 seconds or 5 minutes: just choose a time that feels right.

2. Ground yourself

This exercise is most effective when you can either sit or lie down to replenish your energy. It doesn’t matter where you choose to do this, as long as the location is comfortable enough for your five-minute meditation. If you choose to sit, you can either place yourself on the ground cross-legged, or sit on a chair with your feet firmly rooted and in contact with the ground.

3. Check your posture

Slouching isn’t known for it’s revitalising properties, so take a moment to check your posture before you begin. If you’re sitting, try to keep your back as straight as possible, without tensing up. Make sure your shoulders, neck and jaw are relaxed, and do a quick mental scan over the rest of your body to check for any pockets of tension.

4. Decide on the eyes

While meditating, you can keep your eyes closed or open. If you have a private space, you might prefer to close them; if you’re sitting in the middle of a busy office, however, you might prefer to keep them open. When meditating with your eyes open, find one point about three feet in front of you and focus on that throughout the meditation (you can also stare at a single point on the base of your computer if this helps you meditate unnoticed at work). Whether you choose eyes closed or open, stick with that method throughout the meditation.

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5. Focus on the breath

Start your timer and bring your focus on your breathing. Don’t try to change your breathing or adopt any pattern that feels unnatural (you’re going to be doing this for up to five minutes so your breath needs to be sustainable). Simply notice how your breathing feels right now: is it particularly shallow or uneven? Can you find a way to breathe deeply and regularly that feels natural?

6. Notice your attention

Your biggest block to your five-minute meditation will be yourself—or, more specifically, your mind. Once you start focusing on your breath, your mind will sense a gap in your thoughts, and will try to plug it as quickly as possible with more thoughts. If you notice yourself getting caught up in a train of thought, simply bring your attention back to your breath. It doesn’t matter how many times this happens (and it will get easier with practice); each time you notice yourself running away with thoughts and stories, simply return to the breath and focus on each inhale and exhale until your timer goes off.

And that’s it: no complicated visualisations, no chanting, simply a chance to connect with yourself. Set a time, find a place, check your posture, focus on your breath, and enjoy five well-deserved minutes to yourself.

 

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Do you have any tips for an effective 5-minute meditation? Share your ideas in the comments below.

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Last Updated on November 20, 2018

10 Reasons Why New Year’s Resolutions Fail

10 Reasons Why New Year’s Resolutions Fail

A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

1. You’re treating a marathon like a sprint.

Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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2. You put the cart before the horse.

“Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

3. You don’t believe in yourself.

A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

4. Too much thinking, not enough doing.

The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

5. You’re in too much of a hurry.

If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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6. You don’t enjoy the process.

Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

7. You’re trying too hard.

Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

8. You don’t track your progress.

Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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9. You have no social support.

It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

10. You know your what but not your why.

The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

Do you want to be fit so you can be a positive example that your children can admire and look up to?

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Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

  • The more specific you can make your goal,
  • The more vivid it will be in your imagination,
  • The more encouraged you’ll be,
  • The more likely it is you will succeed (because yes, you CAN do this!).

I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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