Life is overwhelming at the best of times, and it is so easy to get swept up by our own worries and thoughts. This short mindfulness meditation helps you relax, and practice taking some time away from the busy day to day.By Emma
Need to take five? Life is overwhelming at the best of times, and it’s so easy to get swept up by our own worries and thoughts. This short five minute mindfulness meditation is designed for busy people, and helps you relax and practice taking some time away from the busy day-to-day.
If you’re feeling a little out of sorts, writing down your thoughts, making herbal tea or lighting a candle might help you to clear your head and start feeling more relaxed. Then, find your spot.
You could be seated on the floor, on a cushion, in a chair, or lying down comfortably. Any position that feels peaceful to you.
Rest your hands wherever they’re comfortable, on your thighs, stomach, or by your side.
If you have somewhere to be afterwards, pop a timer on your phone so that you can take this time without worrying about the rest of your schedule.
Here comes the mindful part. Try to notice the sensations around your body.
If this is hard, you can focus on the senses to guide you.
What are you touching? What can you see, smell, or hear?
Think about the connection with the floor or the bed beneath you, unclench your jaw, and take the deepest breath that you’ve taken all day.
Then, close your eyes.
Just breathe – in, and out.
You don’t have to change the way you are breathing, just bring your awareness to the sound of your breath, and how it feels as fresh air comes in, and as you exhale out.
Where can you feel your body moving in response to your breath? Focus in on these areas, and feel the gentle motion.
If you’re feeling a little riled or sad, imagine that you are breathing out this unhelpful emotion on each exhale, if you’d like.
Maybe thoughts and emotions start to pop us as you sit and breathe. This is natural, and nothing to feel extra stressed about. Acknowledge the thought, but try not to give it your full attention. Simply say hello to it, and then gently bring your focus back to your breath. Continue this for five minutes.
The benefits of mindfulness include lower stress levels, better physical and mental health, and increases awareness of your body and presence in the world. So if you stray away, gently and kindly bring your mind back to the present, it’s worth it. You got this.
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