Feeling stressed? I am sure you have listened to so many videos and podcasts and even read about the benefits of meditation. I understand that you might struggle to find an hour or two every day to meditate. Between work, family, and life, it is easy to feel overwhelmed. My friends have occasionally said that the thought of spending a good amount of time without thinking and doing anything sounds difficult.
Here’s the good news: you don’t need hours!
This simple 5-minute mindfulness practice can help you find inner peace and navigate daily challenges.
But, What is Mindfulness?
World Health Organization defines health as a dynamic state of complete physical, mental, spiritual, and social well-being and not merely the absence of disease or infirmity.” Mindfulness is a key component of mental and spiritual well-being. It involves focusing your awareness on the present moment without any kind of judgment.
5-Minute Mindfulness Practice:
- Find your 5 minutes:
The ideal situation should be to stick at one time every day. As we are not in an ideal world, choose any 5 minutes of your 1440 minutes during the day. Just keep your phone on silent.
- Posture Matters (But Comfort Too):
Sit comfortably with a straight back – think of a good posture as a foundation for your practice. If an injury prevents this, don’t worry. Comfort is key.
- Close your eyes and breathe
Start your session by exhaling negative energy. Close your eyes and take 8-10 deep breaths. Imagine breathing into your belly (yogic breathing). Focus on the sensation of your breath. It is completely ok if your mind is wandering – be an observer of your thoughts.
- Body Scan
Mentally scan your body from head to toe (or toe to head), noticing any areas of tension or discomfort. Do it slowly. I prefer toe to head as I bring awareness into the Agya Chakra (Pineal gland) at the end of the practice.
- Gratitude for all
Say a silent prayer of gratitude to the divine or the universe. Try to feel thankful, if for nothing, then simply for the opportunity to practice. Thank your body and your soul. Thank the divine or the universe for everything else (your health, challenges that have helped you grow, your loved ones, and so on).
- Breathe again
Take 8-10 deep breaths. Remember, you are an observer.
- Gently come back
Gently wiggle your fingers and toes. Rub your palms, press them lightly on your eyes, and slowly open them.
Bonus: Once you are fluent and comfortable in this practice, try the 1-2-4 breathing method (breathe in for x time, hold for 2x time, and exhale slowly for 4x time). I will talk more about it in future posts.
PS Like any skill, mindfulness takes practice. The more you do it, the easier it becomes to find peace and reconnect with yourself.
Let me know in the comments if you tried this practice! What other mindfulness techniques work for you?
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