Five-Minute Meditation

So, you may not have 15-20 minutes to meditate.  How about five minutes daily? First thing in the morning is a good time.

Why is meditation good for you? Meditation reduces anxiety levels up to 22% according to research by Social Cognitive and Affective Neuroscience.

Anyone can do it.  The more consistent you are, the easier meditating will get.

This is what you need to do. First, get a timer, a journal and pen, find a quiet room with dim lighting.  Sit straight up in a comfortable chair with both feet on the floor.  If you haven’t already, remove your shoes..

Minute 1 – Breathe deeply. Rest your hands on your thighs with your palms up.  Close your eyes. Take a deep breathe.

Minute 2 – Find your natural pace.  You don’t need to count, allow your breathing to fall into an easy rhythm. Pay attention to what your breathe feels like. Tune into your body. Feel your body relaxing – softening.

Minute 3 – Stay focused. Continue to be aware of your breathing. If random thoughts pop into your head, don’t push them out.  Instead, imagine each one as a harmless floating cloud.  This visualization helps you to acknowledge your worries without responding to them emotionally. If a thought still doesn’t drift away, jot it down in your journal. Go back to meditating.

Minute 4 – Relax. Release your focus on your breathing.  Remind yourself that there is nothing to do, change, or fix.

Minute 5 – Give thanks. Think about something that you’re grateful for. When you’re ready, open your eyes.

Do this quick meditation every day.

To your health and happiness.

 

 

 

 

 

 

 

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