Learn to meditate in 5 minutes!

Meditation is one of the easiest, cheapest and most efficient ways to relieve stress and calm anxieties…yet when meditation is suggested as a technique to help combat the stress of our modern world, the most common excuse is “I don’t have the time”

One of my favourite sayings from meditation teacher Gabrielle Bernstein is:

When people say they don’t have time to meditate, I ask them do you have time to feel like shit?

Learn how to meditate, 5 minute meditationShe is absolutely right! Five minutes of meditation every day can change your life. You don’t have to be sitting in lotus pose to meditate, you can be on a bus, walking, doing the dishes or even just sitting quietly staring out a window, what matters is the focus on your breath and becoming present.

Meditating regularly will relieve stress, clear your mind, change your perspective and help you to feel more peaceful through out your day, even if it is the.worst.day.ever. In fact, especially if it is one of those days!

If you have health problems (especially stress related ones), research is starting to show that meditation can help to relieve and manage symptoms for various types of illnesses.

But don’t take my word for it, if you have five minutes right now, I invite you to pick one (or both!) of the below meditation techniques and see if you feel the difference that five minutes of breathing and focusing on the present can do.

BREATHING MEDITATION: A breathing meditation simply focuses on the breath to quiet the mind and release any tension and stress.

  • Sit in a comfortable position, either legs crossed or on a chair. If you are sitting on a chair, place your feet flat on the ground, hands resting in your lap.
  • Close your eyes and inhale through your nose and exhale through your nose. Repeat this breath cycle 2-3 times or until you feel settled.
  • On the next breath in, inhale for 1…2…3…4…hold for 1…2…3…4…and then exhale for 1…2…3…4….keep this breathing pattern for five minutes or as long as you feel comfortable.
  • When you are finished open your eyes.

MANTRA MEDITATION: A mantra is a word (or short sentence) or sound that you mentally repeat during a meditation period. Before beginning you will need to choose your mantra. Some suggestions could be: peace, happiness, calm or abundance. Or to be specific you could say “I release all stress” or “I have all the time I need” or “I am peaceful”.

  • Choose a word or short sentence that describes how you want to feel.
  • Sit in a comfortable position, either legs crossed or on a chair. If you are sitting on a chair, place your feet flat on the ground, hands resting in your lap.
  • Close your eyes and inhale through your nose and exhale through your nose. Repeat this breath cycle 2-3 or until you feel settled.
  • Introduce your mantra and repeat it mentally (in your head) as you inhale and exhale.
  • If your mind wanders, simply start repeating the mantra again. Imagine inviting the essence of the mantra in as you inhale and set the intention to release any negative thoughts and feelings as you exhale.
  • Keep repeating your mantra for five minutes or for as long as you feel comfortable.
  • When you are finished open your eyes.

Pretty easy huh?  Our Beginner Yogi challenge for you is to practice one of the above five minute meditations for five days.  You choose your time, it can be first thing in the morning, on the bus, sitting somewhere quiet on your lunch break or just before bed, what ever works for you.  Five minutes, for five days – you can do it!

BEGINNER YOGI TIP: Please don’t give up because the chatterbox in your head won’t be quiet!  Instead take the chance to notice how busy your mind is. Become aware of all the noise inside your head all day, every day! Keep practicing your five minute meditation and by the end of the five days you will find that you have created space instead of non stop chatter, and this my Yogi’s, is where the magic happens.

Let us know how you get on by sharing your experiences on our Facebook page!