It’s a pretty well known fact that mindfulness meditations are a great thing to have in your life. Meditating regularly can help you reduce stress, recharge and take a moment for yourself. It’s a staple in every self-care toolkit and a sometimes overlooked essential for people leading busy and high stress lives. For the busy ones, it’s a challenge to find the time to sit down to meditate. But the people who don’t have time to meditate are the ones who need it the most. So through trial and error and years of mindfulness exploration, I’ve come up with an extremely effective meditation that can be done in as little as 3-5 minutes. The beauty of these 3-5 minutes is that you can do them anywhere at any time, eyes closed or open, on the train or walking or even on a bathroom break. It can be done in 6 simple steps and leave you feeling refreshed and recharged.
1. Close or lower your eyes
If you’re in a public place this is your call, but if you’re walking I recommend keeping your eyes open and up. During this time, also take a moment to focus in on yourself and less on whatever might be happening around you.
2. Take a couple deep, grounding breaths
Breathe in to the count of five, hold for six, and breathe out for eight. On each exhale, let your body release and relax a bit more. If you’re sitting down, feel like you’re melting into the surface. As you take these breaths, let your mind focus on the sensations of breathing and not getting caught up on passing thoughts. This is something that takes practice, and likely will be difficult the first time you try it.
3. Do a body scan
Starting with your face, take a moment to be aware of all the sensations you feel in that part of your body. Even if there are no noticeable sensations,be aware of breeze against your face or even the pulse of your blood. After your face, scan your head, neck, shoulders, arms, chest, stomach and legs. Take note of all the little aches and pains in your body but remain neutral and don’t engage with thoughts about them. When you’ve finished, hold your entire body in awareness and feel every sensation in it.
4. Think of 3 things you’re grateful for
Finishing off with gratitude and positivity will turn your mood around and help you restart feeling better. Think of the things you are grateful for and realize how lucky you are to have them.
5. Think of the people you love
Smile and think about your significant other, friends, family, even pets that make your life better and appreciate them for being in it. Then direct that love to yourself and the entire world around you, glowing with love,
6. Take a few final deep breaths, open your eyes and return to your day more mindful and centered.