Mindfulness meditation is a branch of meditation that can help you slow down, relax, and bring your attention to the present moment. Doing quick mindfulness meditations during your day is a great way to clear your mind and have small mindful moments wherever you are. Whether you are an experienced meditator or are just starting your meditation journey, even a quick 5-minute mindfulness meditation practice can leave you feeling great! Here are a few reasons you should try mindfulness meditation, and a short guide to get you started.
Benefits of a 5-Minute Mindfulness Meditation
Mindfulness meditation offers a myriad of benefits for your mind, body, and spirit. You do not have to devote a ton of time to practicing to get results; even just a 5-minute mindfulness meditation can help! Not only does this practice help you feel great in the present moment, but also has a number of long-term health benefits. A few reasons you should consider adding mindfulness meditation into your routine include:
- Mindfulness meditation can help improve self-control and resist distractions, according to the National Institute of Health
- This practice can foster self-understanding, be more present, and accept things for what they are, according to The Association for Psychological Science
- Mindfulness meditation can reduce postpartum depression according to a study from the University of Michigan
- And more!
Mindfulness Meditation Practices You Can Do In 5-Minutes
Using one of a few 5-minute mindfulness meditation strategies is a great way to make mindfulness part of your routine. Try some of the following quick mindfulness meditations to recenter your energy and refocus during your day.
A body scan is an easy mindfulness exercise for individuals or groups. You can do this exercise in a seated or lying down position. To start your body scan, close your eyes and take a few deep breaths. Feel the air leaving your lungs and the negative energy leaving your body. Then, slowly, bring your attention to each part of your body. Start by feeling the ground against your feet and send a few breaths to your toes and heels. Then, bring your energy to your ankles and tops of your feet, releasing bad energy and giving breath to this area. Continue to do this awareness and breathing in each part of your body until you reach the crown of your head. This should leave your brain feeling calm and your body feeling rejuvenated!
A walking meditation is another easy opportunity for a 5-minute mindfulness meditation (or longer if you wish!). To do a walking meditation, start your walk with limit distractions by putting away your phone and bringing your thoughts inward.
First, focus on the feeling in your feet and how they feel on the ground. Try bringing your awareness to various parts of your body and remember to take deep, cleansing breaths. If you feel your mind starting to wander, bring your attention back to your breath and focus on simply being. Bring your attention to the feeling of your clothes on your skin and the air on your face. Listen to the sounds around you whether it is sounds of nature or cars rushing by. This 5-minute meditation will enable you to clear your mind and incorporate a leg stretch into your day!
For more guidance and insight into mediation, check out Sound Into Silence with Dylan Werner!