Blog written by VYBE.
What is the first thing that comes to your mind when you hear the word meditation? Perhaps you think of Buddhist monks or people who have less crazed lives than yours. Well, the truth is, meditation is for everybody, and you can also get started with 5 minute meditation.
As a beginner, you might feel like it's a tall order to start your meditation journey. On the contrary, you may feel like meditation is simple — and in many ways, it is — but you might be unsure where to start and how to do it. So simple, it can be done in 5 minutes!
Here, we provide you with a guide to help you get started — apart from, of course, letting you know about the benefits and best practices of a 5 minute meditation. From gratitude meditation to healing meditation, we got you covered.
What is Meditation?
Different kinds of meditation are available. If anything, meditation is an umbrella term used to cover a wide array of contemplative practices, many of which are drawn from Buddhist traditions and adapted worldwide.
In mindful meditation, we learn to control our breath as it travels in and out of our lungs with keen attention to our minds. The practice of returning to the breath builds the muscles of awareness and mindfulness. Paying attention to our breath while preventing our minds from wandering allows us to remain in the process for a moment, realize our purposes, and live a life free from judgment.
5 Minute Meditation refers to techniques intended to encourage an increased state of awareness and focused attention. It is a consciousness-changing technique that has proven to work and highlight several benefits, especially our psychological well-being. Note that:
- Meditation has been around for a long time and is practiced across different cultures worldwide.
- Different types of meditation are available, with the most common ones being guided, mantra, mindfulness, healing, Qi gong, Tai chi, Yoga, and transcendental meditation.
- Even though meditation is usually practiced for religious purposes, many people practice it independently.
- Meditation can also be used as a psychotherapeutic technique.
Why Meditate?
Whether you are meditating as a religious practice, for self-care, or because your doctor asked you to, we cannot deny that this practice comes with many benefits. The major ones include:
Facilitating Your Well-being
Many people have come forward to confess that 5 minutes of meditation gives them a sense of calm, balance, and peace, which are all critical to your well-being. Meditating also allows you to remove all the information that might be overloading your brain, causing you stress in the process. The emotional benefits of 5 minute meditation can include:
- Increasing self-awareness
- Improving your tolerance and patience
- Improving imagination and creativity
- It allows you to focus on the present
- It reduces negative emotions
- It gives you skills to manage your stress
- Improves your perception of things and enhances your judgment
Doing Away with Some Illnesses
For a considerable amount of time now, meditating has helped treat some medical conditions, especially ones caused by stress. While there is nothing of substance to prove this scientifically, the impacts of 5 minutes of meditation on our health cannot be ignored.
Patients with symptoms of conditions such as asthma, depression, sleep problems, irritable bowel syndrome, heart disease, and chronic pain have, in the past, confessed that meditation helped relieve their symptoms.
Can You Meditate Lying Down?
Yes, you can meditate lying down. However, you should be careful with your posture — find one that can hold you comfortably for the entire time that you will be meditating. Different types of meditation techniques that can be done lying down are available for you to choose from.
When Is The Best Time To Meditate?
There is no specific time for meditation; it is beneficial at any hour of the day. However, many people prefer meditating in the morning when they are still fresh and quiet. Morning meditation gives them the calmness and productivity needed to go about their activities during the day.
Start with a 5 minute meditation before slowly growing your practice.
5 Tips to Start Meditating Today
Starting with a simpler approach is the best way to learn meditation if you are a beginner. Here are five tips to get you started:
1. Have Realistic Expectations
Yes, meditation has many psychological, emotional, and health benefits. However, you might not experience these benefits immediately; it happens almost immediately for some people but takes a long time for others. Having unrealistic expectations can, therefore, be a hindrance to your progress. That’s why a 5 minute meditation session is a good place to start.
2. Find the Perfect Environment for Meditation
Meditation relies on the serenity and quietness of your environment — find a quiet place with minor interruptions for the few minutes that you will be meditating. Also, find a suitable and comfortable meditation position that can hold you throughout your session. That’s why starting with a 5 minute meditation works well!
3. Keep it Short and Steady
Meditation checks your breath and your ability to hold your thoughts together and focus. As a beginner, start with short and steady routines as you improve. Monitor how your body reacts, then adjust accordingly. Some people love to take short 5 minute meditation sessions throughout the day, while others choose to take one long session over the same period.
4. Consider Guided Meditation
Guided 5 minute meditation assures you that you are doing the right thing; it removes all the guesswork. Today, you can find many guidebooks and other similar resources to help you through your meditation journey. Consider following the routines of renowned meditation experts, reading relevant blogs, and watching inspiring videos.
5. Learn How to Control Your Thoughts and Breath
Meditation is all about your breath and thoughts. Some people advise that you should keep your thoughts from wandering when meditating. While that is somewhat true, meditation involves taking control of your thoughts but not necessarily having a blank mind.
Your breaths, on the other hand, should be relaxed and consistent. You must feel every breath from your nose to your lungs throughout the meditation session.
How to Start a 5 Minute Meditation
Here is a quick guide to 5 minute meditation:
- Look for a quiet environment and take up a comfortable meditation position and gently close your eyes
- Shift all of your attention to your breathing patterns, taking slower and deeper breaths
- Take deeper breaths through your nose and slowly release them through your mouth
- Continue to do that. Feel your lungs expand out as you inhale and contract when you exhale
- Notice anything that the meditation process is trying to tell you. Pay attention to any tension or tightness on any part of your body. If there are, show love to those parts, allow them to heal.
- At some point, you might notice that your mind starts to wander; that's okay, it's natural. Just notice it and bring your attention back to your body, using your breath as your anchor when it happens.
- Pick a recent moment in your life that has made you smile, and go over it again. Continue focusing on your breathing patterns for 5 minutes, then stop.
5 Minute Meditation Conclusion
5 minute meditation refers to techniques used to help people obtain increased self-awareness and focused attention. This practice has been passed from one generation to another since a long time ago. It is practiced and does not discriminate against any culture, religion, or community. Instead, it is practiced worldwide majorly because of its benefits.
If you are a beginner, the best tips to get you started in your 5 minute meditation journey include having realistic expectations, finding the perfect meditation spot, considering guided meditation, starting slowly & steadily, and learning how to control your thoughts.
Contributing Writer: Erik Wickline