The daily stresses of life can be quite challenging and trying for people to handle. At times like these, meditation can be a great benefit – if you are short on time, you can try five minutes meditation that is quick to do and helps calm your mind and refresh your mood almost instantly. Meditation has a lot of power and it can help to change your life completely. Take out some time from your busy schedule and practice meditation which shall help to bring your mind, body, and soul in complete sync.
What is meditation?
Stress relief management and meditation go hand-in-hand because meditation has a proven track record of relaxing the mind and the body. Researches and studies across the world about meditation reveal that:
Meditation helps elevate anxiety levels at least 60% of the time. People practising meditation regularly have found a lot of difference in their anxiety problems.
Meditation helps in improving health conditions like coronary diseases, insomnia, and depression.
Mindfulness meditation is being practised by most enterprises, with almost 52% of employers investing in meditation sessions for their employees. Research says that employee productivity is increased by almost 120% due to such meditation sessions.
What is 5-minute meditation?
The reasonable thing about meditation is that it effectively drives results and performance, and you do not need a lot of time or effort to meditate. The upfront benefit is the well-being of the mind. Five minutes of silence and quietness can keep your mind healthy and fit. It just needs five minutes of meditation of focused and intentioned work – of cutting yourself from the outside world and retire to a silent corner. You can choose any time of the day. You could be at the office, home, in bed, early morning, or any other time. A quick five-minute meditation gives you a break from work or whatever you are doing and lets you break from the monotony to refresh and rejuvenate your mind and body.
How Effectively Can We Do 5-minute meditation at home?
The best place to do your 5 minutes guided meditation is your home. As mentioned, all that you need is a place to sit comfortably. Also, you need to ensure that the place is a corner where you are not disturbed. It could be in the garden where you the natural surrounding make it all peaceful and harmonized. Basically, it would help if you remembered that during the 5 minutes of deep meditation, you should concentrate and focus on your breath or a single point. Everything around should be synched so that you can focus on your breathing and your mind does not wander here and there.
Who Can Do 5-minute meditation?
Meditation experts believe that anyone and everyone can meditate. Kids, older adults, disabled people, ordinary people – anyone who wants to calm their mind and control their thoughts – can do 5 minutes guided meditation.
Who Should Avoid 5-minute meditation?
Five minutes of meditation is universal – anyone can meditate. Since 5 minutes deep meditation requires people to sit for five minutes, one needs to ensure that people who practice it daily have no back-related problems or have no physical issues sitting straight.
List of different 5-minute meditation techniques
5-minute morning meditation
5-minute sleep meditation
5-minute mindfulness meditation
five minutes guided meditation
Explain Above mentioned 5-minute meditation step-wise
1. Morning meditation for five minutes - morning is the best time to meditate. It cultivates a happier and more peaceful nature for you. Try walking meditation in the morning. Start your walk at a suitable pace and keep your eyes open. It is a form of mindful meditation where your mind is focused on the surrounding. Here, you focus on the gait, on your movement.
2. OM Meditation – sit in the Lotus Pose. Keep your eyes closed. Breathe naturally through your nose. Be as relaxed as possible. Chant ‘OM’ with each inhalation and exhalation. The first two syllables of ‘A-A-U-U-M’ should be spoken with lips open and the next two syllables with lips closed.
3. Sleep meditation – this form of meditation is practised just before being fully awake. Loosen your body in a quiet space. Envision each part of your body and consciously relax each part. Keep your breath slow and steady. You should start to feel relaxed and light almost immediately. Keep your mind focused on happy and positive thoughts.
4. Mindfulness meditation – sit down comfortably cross-legged on the floor. Now focus your mind on your breath and start counting. Inhale – one, exhale – two. Go on in this way to reach ten. And then start again.
5. Guided meditation for five minutes – in guided meditation, you need to sit in a relaxed position. Put on your headphones; listen to a voice that helps you relax further. Listen to the voice as it tells you to focus on each part of your body and purposefully relax one part of the body, one at a time.
Benefits of Doing 5-minute meditation
Stress Relief: It is one of the best ways to reduce stress and anxiety-related thoughts. 5-minute meditation for anxiety helps the mind to focus on one point, like your breathing, and in so doing, calms the mind.
Meditation for focus teaches the mind to concentrate, which helps students and kids learn and memorize. 5-minute meditation for students can be done in the classroom by teachers and a quick way to stay focused.
Meditation for sleep – a daily practice of meditation helps you sleep soundly every night, which keeps your blood pressure under check, helps in pain management, improves immunity, and strengthens the cardiovascular system of the body.
Meditation helps overcome addictions and cravings.
Meditation pre and post-workout – meditation before and after a workout is a big help too. Meditation before a workout helps stretch your muscles, while meditation after a workout helps keep cortisol levels under control.
5-minute gratitude meditation – it is an excellent way to improve confidence and self-compassion. In the process, it builds a feeling of gratitude – of being thankful to the creator, to nature, and everyone around comes in.
Disadvantages of 5-minute meditation
The best thing about 5-minute meditation is that there are no severe disadvantages of 5-minute breathing meditation. It is entirely safe, irrespective of age. There are benefits for people of all ages – for example, 5-minute meditation for kids is known to improve concentration. There are no side-effects of this form of meditation. All that you need to ensure is that you keep practising because you can reap the actual benefits.
Dos & Don’ts
Do’s of 5-minute meditation
⮚▪▪Stick to the five minutes duration to start with.
⮚▪▪Practice it habitually
Try different types of meditation – guided, mindfulness, OM meditation 5 minutes, etc.
⮚▪▪Have a separate space for meditation
⮚▪▪Try and be a part of a meditation group
⮚▪▪Sit close to a window or in the garden for fresh air.
Don’ts of 5-minute meditation
⮚▪▪Do not lie down.
⮚▪▪Don’t expect immediate results. Be patient.
⮚▪▪Don’t rush and don’t do it just because you need to do it.
⮚▪▪Don’t start 5-minute positive meditation with a specific goal – let the benefits start happening at their own pace.
Things Required to Do 5-minute meditation if You Are at Home?
⮚▪▪A yoga mat or a meditation cushion.
⮚▪▪You can go in for a meditation bench if sitting on the floor is an issue.