5 Minute Soothing Meditation
As we approach Mental Health Awareness month, we wanted to share a 5 minute soothing meditation that you can do anywhere.
Meditation can seem intimidating, foreign or even unpractical, but this simple act of self-care has numerous benefits.
Even just setting aside 5 minutes can help:
- Decrease symptoms of stress,
- Manage anxiety and depression,
- Reduce blood pressure
- Increase feelings of compassion and connection with others
- Enhance self-awareness and self-acceptance,
- Lengthen attention span
- Increase grey matter concentration in the brain’s structures of learning and memory
- Better manage pain
“Choosing to spend five minutes with your thought processes and breath can be as beneficial as choosing to go for a 5-minute walk, jog or sprint. In fact, meditation has been called a push-up for the brain because of its ability to improve cognitive control and strengthen the brain’s fiber connections.” ~ headspace.com
There is no right or wrong way to meditate. In time you will find a technique that resonates with you or your situation.
Set Up
We recommend recording yourself reading the meditation, and playing it back.
- Posture is important, as you want to be comfortable and you want to stay awake
- Sit down, you can be on the floor or in a chair
- Keep your the back somewhat straight
- Shoulders relaxed
- Hands resting gently on the knees or in lap
- Breathing through the nose or mouth, whatever is comfortable
Let’s Begin
Gently close your eyes. Take in 3 slow, deep breaths. Relax and settle into a natural rhythm of breath. Notice the sounds you hear around you, in the room or outside. Don’t consider these distractions, simply acknowledge them and refocus on your breath.
Pay attention to your mind as your thoughts rush through. Don’t try to push them away, gently guide your attention and focus to your stomach or chest. Feel how it moves as you breath in and out.
Notice the mind as it wanders. Release that thought, returning attention and focus to the breath. Breathe in, follow the breath in, breathe out, follow the breath out.
Let go of any expectations you have of what your practice should be. Just be in the moment, continue to breathe. Know what it’s like to just sit and breathe.
Take 3 deep breaths in with the nose, slowly and with control, out of the mouth. Slowly reopen your eyes and get up when you’re ready.
Welcome to Wellness Wednesdays. Our weekly dose of wellness resources, blogs, and tips. Feel free to share these among friends, and we’d love to hear from you! How do you make time to meditate or find peace in your life?
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