World Meditation Day, celebrated every year on May 21, provides a global platform to raise awareness and emphasize the importance of meditation as a practice. In the midst of our busy lives, finding moments of peace and quiet is becoming increasingly important. Fortunately, the practice of meditation offers a path to inner peace, and its appeal is within its reach. To reap the benefits of meditation, you don’t need to set aside hours to meditate or travel to a silent sanctuary. You can easily integrate a quick 5-minute meditation practice into your daily routine that will allow you to find serenity while maintaining your tight schedule. (Also read: World Meditation Day 2023: Date, History, Significance and Everything You Need to Know )
5 minute meditation practice
Raman Mittal, meditation expert and co-founder and CEO of Idanim, shares with HT Lifestyle, some effective five-minute meditation exercises that can be done anywhere.
1. Breathe mindfully
One of the simplest and most accessible meditation practices is mindful breathing. Find a quiet spot or create a moment of peace in a busy environment. Close your eyes and focus your attention on your breath. Focus on the sensation of the breath entering and leaving your nostrils. It’s okay to have thoughts. Stick to them, and even if you do, gently bring your awareness back to the breath when you can. This meditation helps keep your mind focused on the present moment, promoting relaxation and mental clarity.
2. Focus on the full body scan
Body scan meditation is a technique that systematically involves channeling your attention to different parts of your body. Begin by sitting or lying down in a comfortable position. Close your eyes and bring your attention to the fingers. Slowly move your attention up through your body, locating any sensations or areas of tension. With each breath, let go of any tension you feel and let go of any anxiety or discomfort. This practice promotes a deep sense of relaxation and connection with your body.
3. Loving Kindness Meditation
Loving-kindness meditation, also known as meta meditation, focuses on developing feelings of love, empathy, and goodwill toward oneself and others. Begin by sitting comfortably and bringing to mind someone who loves and appreciates you. Feel their warmth as if they are sitting next to you. Now, think of someone you believe you can use and bring this love and warmth to your mind. Extend these wishes to that person. This practice helps to gain a sense of empathy and gratitude.
4. 100-breath meditation
A technique derived from mindful breathing, this is a great 5-minute meditation for relaxing yourself. Begin by closing your eyes and sitting in a comfortable position. Now start breathing through your nose and count from one to hundred. As you progress, with each breath, think the word “and”, and think the number of breaths with each breath. So you go like this – inhale “and” exhale “one”, inhale “and,” exhale “two”, and so on.
5. Tread carefully
When you’re short on time and unable to practice traditional meditation, mindful walking offers an ideal alternative. Begin by walking at a natural pace, focusing on the sensations of walking, the movement of your feet, the connection with the ground, and the rhythm of your steps. Be completely absorbed in the experience, allowing any inhibitions or worries to drift away. It brings a sense of grounding, as well as the benefits of physical movement.
“In an often fast-paced world, the importance of taking a pause and reconnecting with yourself cannot be overstated. These 5-minute meditation exercises provide a gateway to peace and respite from the hustle and demands of everyday life. By adopting these brief moments of silence, you will find yourself Empowering you to navigate challenges with improved clarity, nurturing stability and a sense of deep well-being. So take a deep breath, let go of your distractions, and embark on the transformation. A journey to find inner peace, one short meditation at a time,” concludes Raman Mittal.