Many people ask me how to introduce meditation into their already full and busy lives? I asked myself that same question when I was considering whether I wanted to give meditation a try. I decided that I was willing to commit to spending 5 minutes a day. I did it as a bit of an experiment to see what would happen.
Needless to say, I started meditating and I’ve never looked back.
So if you’re willing to commit to 5 minutes a day to give it a try, I’ve broken it down into 7 easy steps for you. Here you go:
1. Pick a time of day that will work for you. It may be first thing in the morning, 5 minutes over your lunch hour or 5 minutes when you get home from work. Find a quiet place where you won’t be disturbed
2. Sit comfortably with your back upright. Most people prefer to meditate in a chair rather than cross-legged. What’s most important is that you’re comfortable and you won’t be in a position that will cause you to fall asleep (although it’s okay if you do fall asleep).
3. Set a timer or look at your watch to determine 5 minutes. My favorite timer is the Insight Timer which is a free App that times your practice and let’s you know how many people around the world you’re meditating with. It will also track the number of days you’ve meditated for, which is great motivation especially when you’re trying to create a new habit.
4. Close your eyes and bring you attention to your breath. Breathing in and out, notice where you experience your breath. For most people it’s in one of three areas: You may notice the air moving in and out of your nose, or your chest rising and falling or your belly moving in and out. Pick one of those three areas as your focus and focus your attention on that. I have you pick an area because for many people focusing on the breath is too general and their mind wanders more. I like to pick a smaller focus to help settle my mind.
5. Continue to focus on your breath and when your mind wanders to a thought, sensation or sound in your environment, gently bring your focus back to your breath.
6. It doesn’t matter how many times you need to bring your mind back, just keep bringing it back to the focus of your breath.
7. Continue for 5 minutes or until your timer goes off. Gently open up your eyes and start going about your day.
CONGRATULATIONS! You now have a meditation practice.