– You Can Do Anywhere
Feeling overwhelmed? Short on time? You can still squeeze in a moment of peace with a quick meditation! Here are a few easy techniques you can do anywhere, in just 5 minutes
Breath Focus Meditation
Where to do it: Any seated position, whether on a park bench, at your office desk, or in your car (parked, of course).
How to do it:
- Sit comfortably. Close your eyes if you can(recommended), or just lower your gaze.
- Take a deep breath in, counting to four slowly. Feel the air entering your lungs.
- Hold your breath for a count of two.
- Exhale slowly, counting to 6 this time, and feel a sense of relaxation.
- Repeat this cycle for five minutes.
Walking Meditation
Where to do it: Ideal for a short walk, maybe while you’re moving from one meeting to another or just taking a stroll in a park.
How to do it:
- Focus on your steps. Notice how your feet lift off and touch back on the ground.
- Sync your breathing with your steps. Inhale as you take two steps, exhale on the next two.
- If your mind wanders, gently bring it back to your steps and breath.
Gratitude Meditation
Where to do it: Any quiet corner, even while sitting on a bus or train.
How to do it:
- Close your eyes and think of three things you are grateful for today. It could be as simple as a good cup of coffee, a kind message from a friend, or just the opportunity to relax for these five minutes.
- With each thought of gratitude, take a deep breath and imagine sending a thank you out into the world.
Visualisation Meditation
Where to do it: Any place where you can sit or lie down comfortably without being disturbed.
How to do it:
- Close your eyes and imagine a peaceful scene. It could be a beach, a mountain, or a quiet forest.
- Picture yourself there and try to engage all your senses. What do you see, hear, and feel?
- Dive deep into this scene for five minutes, allowing yourself to feel a sense of calm and relaxation.
Body Scan Meditation
Sit comfortably and close your eyes. Imagine a gentle wave of awareness moving slowly down your body, starting at the top of your head. Notice any sensations in your scalp, forehead, and eyes. Continue down your body, feeling your shoulders, arms, chest, and so on. Don’t judge any sensations – just observe and let go. You can either do it for 5 minutes or can even extend it for 15 to 30 mins.
Soundscape Meditation
Pay attention to the sounds around you. Is there traffic noise, birds chirping, or the hum of a computer? Simply listen without judgment. Notice how the sounds change and evolve over the 5 minutes.
Meditation doesn’t require special equipment or a lot of time. These five-minute practices are designed to be simple and effective, fitting easily into your daily routine. Whether you are at home, in the office, or on the move, taking these brief moments to meditate can help reduce stress, increase focus, and enhance overall wellbeing. Why not give it a try today?