Advertising
Advertising

Last Updated on February 11, 2019

The 5-minute Guide to Meditation: Anywhere, Anytime

The 5-minute Guide to Meditation: Anywhere, Anytime

Stressed?

Overwhelmed?

Tired?

Advertising

Distracted?

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.

Advertising

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.

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.

Advertising

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.

Advertising

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.

More by this author

Hannah Braime

Hannah is a coach who believes the world is a richer place when we have the courage to be fully self-expressed.

The 5-minute Guide to Meditation: Anywhere, Anytime 5 Killer Online Journal Tools That Make Journaling Easier and More Fun You Can Easily Enjoy Life In A Way Most People Don’t 7 Practical Ways To Improve Your Emotional Intelligence Why You Should Always Embrace Negative Emotions

Trending in Leisure

1 The 5-minute Guide to Meditation: Anywhere, Anytime 2 How to Quit Your Job and Travel the World After 40 3 The 25 Best Self Improvement Books to Read No Matter How Old You Are 4 25 Truly Amazing Places To Visit Before You Die 5 30 Fun Things to Do at Home

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next