Five – Yes, Five! – Minutes of Meditation a Day Can Change Your Life
Think you’re too busy to meditate?
One of the major obstacles people face before starting a regular practice of meditation is a belief that they don’t have time to meditate. Our days are filled to the max and then some. We have demands from jobs, families, commutes, emails, grocery shopping, doctors’ appointments, after school activities, oil changes, etc., etc., etc. Yet, in the midst of all this activity, we are often exhausted, unhappy, frustrated, confused, anxious, distracted, and sometimes nervous wrecks. We think we can’t meditate because of incessant mental chatter. It is important to know that in the midst of this seeming chaos, however, is the time we need to access the peace and calm that we crave, sometimes desperately.
All you really need is five minutes a day. As I teach my students, we all can reap the benefits of meditation with a regular practice of just five minutes a day. I am serious – just five minutes a day makes a big difference.
Five Minutes to Calm…
One of the greatest misconceptions about meditation stems from pictures of monks meditating for hours. Devoting hours a day to a meditation practice may be a part of a monk’s life, but it is simply not possible for the vast majority of us. People assume that if they don’t meditate for hours, it won’t work for them. Wrong. All we have to do is meditate five minutes a day. There is no way you can’t find five minutes for yourself. It may take a little experimenting to figure out exactly what time of day works best for you. It may be first thing in the morning before your mind starts going with the “to-do” lists, or it may be at the end of the day when you can release all the junk of the day. You can even try both. No pressure, though. Start with five minutes. Maybe five minutes every day at noon. Try meditating for five minutes at your desk. If you’re near a park, try five minutes there (even if you’re in the car). Just carve out five minutes somewhere in your day. Once you find what works, try to make it a routine. That makes it easier for your mind and body to get into the groove of meditating. If a routine isn’t possible for you now, just seize those five minutes wherever you find them.
The point is: Meditating for five minutes a day can change your life. Meditation can improve your mood and your focus, reduce your blood pressure, your respiration, improve your relationships, improve your sleep, reduce anxiety, and much more.
Simple Meditation Instructions:
Relax your body; take a few deep breaths; sit quietly, with your back straight and eyes closed. Focus on your breath as you inhale and exhale. Don’t engage with thoughts as they cross your mind. You can come back to them in five minutes. If you’re worried about time, use your cell phone as an alarm. Doesn’t get much easier than that.
A News Anchor’s Path to Meditation
A recent report by Dan Harris of ABC News and Nightline (links below) reveals how he struggled with anxiety attacks. Dan tells how his five minutes of meditation a day changed his life. His report speaks volumes about his life and how he shared the challenges many of us face – for example, the inner voice that speaks to us that we aren’t good enough, the chatty mind that we think we can never tame. Yet Dan found a very real refuge in a simple meditation practice. He gives voice to the skepticism that many feel when first starting to meditate, and his surprise in how well meditation works for him. Below are the links to his report, shown in two parts.
Enjoy your five minutes a day! it is one of the best things you can do for yourself! You deserve it, and I’m sure you will be happy with the results.
Thanks for reading!