Adding a few short sessions of meditation to your daily routine can have significant benefits. This practice improves your self-awareness as you learn to tune out distractions and focus on the present moment – including your thoughts, feelings, bodily sensations, and breath. You can then use this heightened awareness to guide your internal conversation toward more positive, hopeful outcomes. This translates to improved cognitive function throughout the day, as well as increased productivity rates when tackling projects.
5 minute meditations are especially effective because they can be done anywhere, at any time, and with little to no effort. Start by finding a quiet space where you can sit comfortably without being disturbed. Then, set your meditation timer to five minutes and begin focusing on your breathing. Focus on the inhale and exhale, feeling each movement through your chest, shoulders, ribcage, and belly. When your mind begins to wander, gently return your attention to the breath.
As you become more practiced, you may find that you are able to meditate for longer periods of time. But even a few 5-minute sessions each week can help to reduce stress, anxiety, and negative emotions. It can also improve mood and boost emotional regulation, which in turn leads to better overall health and wellbeing.