How to meditate for 5 minutes daily – Times of India

With the echoes of responsibility and chores around you, its necessary to take some time to feed and nourish your soul. What’s a better way to do this than meditating for a while? Many people believe meditation can’t be done in just five minutes. While this is true to an extent, you can still achieve calmness, focus, and positive energy in a short practice. Here are a few ways to meditate under 5 minutes:

Early bird meditation

To set the course for the day, begin meditation early in the morning, right after you wake up or before bedtime, when the world is quiet. For the first minute, sit comfortably and simply breathe deeply. Place your hands on your abdomen if you like. With each inhale, envision pure positivity entering your body, and with each exhale, sense negativity leaving you. Feel your mind and body settle down.

Vibration meditation technique

According to Sudhanshu Ji Maharaj, spiritual guru, founder, vishwa jagriti mission, “To start this, take a sound of “OM” or a humming vibration to deepen your sense of calmness and create soothing internal waves. To enhance this experience, you can play a soft “OM” track in the background to immerse yourself in the vibration. If playing music isn’t possible, shift your focus to the ambient noises around you. Listen to these sounds without judgment or attachment. Simply observe them as they come and go like passing clouds. This will help you remain present and grounded in the moment.”

Saying affirmation with breathwork

To get on the trend of saying affirmations, along with feeding your soul right, silently affirm yourself with positive statements: “I am strong,” “I welcome abundance,” “I shape my own destiny.” Finally, spend the last minute visualizing your goals and appreciating your progress. Repeating this five-minute practice daily will gently guide you toward deeper peace.

Awareness technique of meditation

According to Vivek Kashyap, meditation expert, brand communication associate, HestaBit, “In a quiet and comfortable space, sit upright with your eyes gently closed or softly focused. Take a few deep breaths, allowing your mind and body to calm with each exhale. Feel the tension melting away as you settle into stillness. Begin with a body scan, shifting your awareness from the crown of your head to your toes. With each exhale, consciously release any tension, letting your body relax fully into the present moment.”

Natural rhythm meditation

Shift your attention to your breath, observing its natural rhythm without trying to control it. Notice the sensation of air entering and leaving your body. When your mind wanders, gently guide it back to your breath. This practice cultivates mindfulness, grounding you in the present and bringing clarity to your thoughts and emotions.

Counting blessings

As your session nears completion, take a moment to reflect on three blessings in your life. Let gratitude fill your heart, nurturing a sense of contentment and joy. Conclude by setting a positive intention for the day and empowering your actions with purpose and mindfulness. Practicing this for just five minutes daily can profoundly transform your life, reducing stress and anxiety, sharpening focus, and deepening self-awareness and compassion. Embrace this simple yet powerful ritual to infuse your day with calm and clarity.