Meditation can be a great tool to use to relax and to reconnect to yourself. It can allow you to slow down your day, and be mindful of you and your needs. Meditation, practiced regularly, can reduce stress and have lasting effects. However, people often say they do not have the time, or they say they do not know how to meditate. Well, I am here to change that. I am going to give you a guide for a 5 minute meditation that will help reduce stress and increase your mind body connection. Sounds cool, right?
Let’s get started...
Step 1: Find a relaxing and quiet space. Find a comfortable seat on the floor.
Step 2: Rest your hands comfortably on your legs. Keep your palms up as a symbol to receive, or keep your palms down as a way to stay grounded.
Step 3: Softly close your eyes.
Step 4: Bring your awareness to your breath. Do not feel like you need to change your inhales or exhales, just notice your breathing.
Step 5: Focus your attention on your breath for 5 minutes (you can even set a timer). If your mind wanders, bring your focus back to your breath. This is often where people get stuck. They feel that if their mind wanders they aren’t meditating, or they are doing it wrong and then they may quit and give up. Well I am here to tell you that all minds wander. This practice (and all meditation) is not about judging yourself for thoughts that come into your head. It is about being aware and noticing. If you notice your mind wandering, gently bring your awareness back to your breath. In fact, that is the practice - noticing what your mind is doing and bringing your focus back to the task at hand. It’s as easy as that.
Step 6: When the 5 minutes are over, you’re done. That’s it!
Meditating and focusing on your breath for 5 minutes will allow you to take time for yourself, it will allow you to slow down for 5 minutes, and it will encourage you to take deep breaths. Starting with 5 minutes a day a few times a week will increase your self awareness and your connection to your body. With our busy lives, these things are often forgotten, but if done regularly, meditation can have lasting positive effects.
Now find a quiet place, start your practice, and let the stress melt away.