Meditation is an underrated therapy. Practicing a 5-minute meditation can be a great way to introduce mindfulness into your routine and promote mental well-being. Here are 10 steps to guide you through a quick and effective 5-minute meditation;

1 Choose a quiet space - Choose a quiet and comfortable space where you won't be disturbed. Sit in a comfortable position, either on a chair or on the floor with your back straight.

2 Set a timer to maintain the duration - Use a timer to ensure you stick to your minute meditation. This helps create a structured practice and prevents you from checking the clock.

3 Pay attention to each breath you take - Close your eyes and bring your attention to your breath. Notice the sensation of each inhale and exhale. Allow your breath to be natural and unforced.

4 Count your breaths - As you breathe, count each breath cycle Inhale, exhale (1), inhale, exhale (2), and so on. This counting can help anchor your attention to the present moment.

5 Select a meditation mantra - Choose a simple mantra or affirmation that resonates with you. Repeat it silently with each breath. For example, "I am calm and centered."

6 Keep your mind calm - Thoughts may arise during meditation. Acknowledge them without judgment and gently bring your focus back to your breath, counting, or mantra.

7 Tune into your senses - Notice any sounds, sensations, or smells around you. Allow yourself to be present with your sensory experiences.

8 Cultivate gratitude - Take a moment to think about something you are grateful for. It could be a person, a situation, or simply the opportunity to meditate. Allow gratitude to fill your awareness.

9 Do not rush to finish - When the timer goes off, slowly open your eyes. Take a few deep breaths and gradually transition back into your day. Notice how you feel after just 5 minutes of mindfulness. Remember, the key to meditation is consistency.


Sources - https://m.timesofindia.com/life-style/health-fitness/web-stories/how-to-practice-5-minute-meditation-effectively/photostory/106305450.cms