Do a 5-Minute Meditation

simple-meditation

Quick Win

Being present takes practice. Designate a time of day that works best, and set a timer for five minutes.

Try this today

• Sit comfortably. Sit on the floor with legs crossed, or on a chair if it’s more comfortable. Rest your hands on your knees, and close your eyes.
• Take a few deep breaths. Take an exaggerated inhale through your nose as you count to three, then hold your breath for a count of two. Exhale audibly through your mouth for a count of four. Repeat.
• Breathe normally. Breathing through your nose, pay attention to the flow of your breath without trying to control it. It can help to focus on a part of your body where you can feel your breathing, such as your nostrils or your ribs.
• Notice when thoughts arise. It’s normal for your mind to wander. If you start reviewing to-dos or daydreaming, note it without judgment, and direct your attention back to your breath.
• Return to your day. When the timer goes off, wiggle your fingers and toes and slowly open your eyes. Thank yourself for showing up.

Why

Focusing on the rhythmic pattern of your breathing is a form of mindfulness meditation. Regularly practicing mindfulness, which involves intentionally paying attention to what’s happening in the moment without judgment, has been linked to lower stress levels in many studies, including one of more than 2,100 people ages 18 to over 65, reported in 2021 in Frontiers in Psychology.