Beat holiday stress with this simple 5 Minute Meditation that you can do from home NOW! No experience or equipment needed for this easy, guided mini-meditation!
Beat Holiday Stress With This Simple 5 Minute Meditation!
Five minutes of meditation per day can change your life. There, I said it!
Ok, cool. But what if you have never meditated and have no clue as to what meditation even means? Perfect, because I used to be one of those people.
The best part about starting out with meditation is that you can’t really do it wrong. How and how long you meditate is entirely up to you. You can totally create your own practice, and find a balance that feels good TO YOU.
Guess what: meditating can be as simple as setting aside five minutes a day to silence the brain noise and listen to your breath. As human beings, we are naturally always thinking about what’s next to come and during the holiday season, this gets even worse.
In the run-up to Christmas and Thanksgiving, there’s just an extra level of stress and a sense of rushing that can so easily pull us out of the peacefulness that the holiday season should actually bring us.
Find a Quiet Space To Meditate
You don’t need a home spa or a meditation room to find zen. You just need a place that is reasonably quiet. Not too cold and not too warm – just right. If you live in a big city or near a street try using noise-canceling headphones.
Sit Down Into a Comfortable Position
Get in a comfortable sitting position, close your eyes and gently shift your attention to your breath. The position is up to you – no need for turning yourself into a human pretzel. You can sit cross-legged on the floor, or on a chair. If you go for the chair, try not to lean against the back.
Focus on Your Breath
Many times when we try to meditate our minds start to wander, especially if we are beginners. Focusing on your breath — breathing in through your nose and out through your mouth— helps keep you mindful during your 5-minute meditation and puts your attention fully back on yourself.
Notice how it feels to breathe in and out through your nose, not forcing any deep breathing. Try counting your breath. 5 seconds in – and 5 seconds out. Let your shoulders drop as you breath out.
Clear Your Mind
Don’t get too focused on whether or not you’re ‘doing it right’. Should any thoughts enter your head, acknowledge them and let them go. Watch your thoughts pass by as if you were watching a parade without participating. Shift your focus to the present moment.
Find Your Mantra
Now, repeat these phrases: “May I be happy, may I be healthy, may I be peaceful.”
Then, when you are ready, switch to: “May you be happy, may you be healthy, may you be peaceful.” And finally, “May all beings be happy, may all beings be healthy, may all beings be peaceful.”
Ask the universe for these gifts for yourself, then for the other people/family — even if they’re not being very nice to you.
Say to yourself – I can do this, I can handle the upcoming festivities and feel flooded with new revitalizing energy.
Now, take about 30 seconds to focus on a few things for which you are grateful this holiday season. Acknowledge the positive things and people in your life and take a few deep breaths.
Smile Like Buddha
I find it helps to smile a little bit. Ever wondered why there is a half-smile on buddha’s face. Well, a little smile can magically relax your mind and body. Try it!
You don’t have to set a timer for your mini-meditation. Just do it for as long as it feels good. It can be 4 minutes, 5, 10 – whatever works.
Find a Guided 5-minute Meditation You Enjoy
Having guided meditation options helps take the pressure off of creating your own focused meditation practice — you just listen to the words of someone else in a guided practice.
Try these guided 5 Minute Mini Meditations to get you started:
Free Music For Your 5 Minute meditation:
Did You Like This 5 Minute Meditation?
…then make it part of your daily routine. Just like taking vitamin d or exercising, meditating will become easier to remember and more possible to keep up with if you set aside a certain time.
If you are a morning person, add a 5-minute meditation at the start of your day, or listen to a guided meditation as part of your bedtime routine, you’ll have a better chance at success.