Get your Brain Health Score (in 4 mins) Take the quiz

Shop
Location
Rest of World
Mindfulness

5 minute meditation: A simple and effective practice

Meditation doesn't have to be all or nothing—try a 5 minute meditation and see what a short amount of time can do.

mental-wellbeing 09 icon
Heights
September 14, 2022
5 min read

The benefits of meditation are numerous and it can help us find peace and clarity in our busy lives. But, ironically, busy lives don't offer much time to do it. In this post, we'll show you how to fit a 5 minute meditation into your day with just a few simple steps. It doesn't have to be all or nothing, even a short amount of time can make a difference.

Article breakdown

5 minute meditation: Why we need meditation

Meditation is a great way to start your day and to prepare for the day ahead. It's like a warm cup of tea on a cold morning, or taking time to get dressed while the rest of your household rushes around you.

The practice of meditation can help you de-stress, calm your mind, and focus it on important tasks at hand. It helps you improve as an individual by bringing peace into your life and making you more aware of yourself, others, and the world around you.

There have been many studies on the benefits of meditation, including improved health, reduced stress levels, better sleep patterns, increased productivity, and enhanced creativity—to name a few.

What is the simplest meditation?

The simplest meditation is to focus on the breath. The breath is always with you, it’s always there. Focusing on your breath anchors you in the present moment so yesterday's problems and tomorrow's anxieties leave your mind.

The best way to do this is to sit down in a comfortable position every day and bring all of your attention inward. Feel what is happening with each breath that goes into your body and comes out of your body, and consider:

  • How long is each breath I take?

  • What kind of feeling do I get when I breathe in through my nose or mouth? Is it warm? Is it cold?

  • Where do I feel the breathe?

Don't dwell too much about these things, and don't try to change your breathing. Just let yourself relax into this process and become aware of all these small details which would otherwise pass unnoticed during everyday life.

Is meditating for 5 minutes enough?

Ideally, you'd want to meditate for 20 or more minutes each day. That said, the key to meditation is consistency and if you don't think you can fit that in, 5 minutes is better than 0. It’s a short amount of time, but it can make all the difference in your day.

A quick meditation can help you to temporarily relax and reset. If you have a cluttered mind, you probably feel like you need more time to get it under control, but 5 minutes is a good place to start.

5 minutes is also beneficial for beginners who want to make progress with their practice but feel overwhelmed or discouraged by long sessions that can be uncomfortable to start out with.

Heights Smart Supplement bottle with blueberries, sugar snap and seeds
Heights Smart Supplement with blueberries and a snap pea
Our formula

The Smart Supplement

based on 740 reviews

Find out why the Smart Supplement is the highest rated in the world, and how it helps to keep you feeling better, every day.
Find out more

How do you meditate for 5 minutes?

The first thing in a 5 minute mindfulness meditation is to find a comfortable position to sit, whether that's with crossed legs, lying down, or on a chair.

Once you're settled, close your eyes and focus on your breath. This may sound simple enough, but the real challenge is to watch out for when your mind wanders. Don't worry about how many times this happens during your meditation, just simply bring yourself back each time without judging yourself or getting frustrated.

It's helpful to imagine your mind as a blue sky, and your thoughts as passing clouds. Watch as they change shape and float by, but don't get caught up in them. Remember your mind is the clear and peaceful sky behind it all, and everything else is just the weather.

When 5 minutes have passed and it's time for another activity (breakfast anyone?), open your eyes slowly without jumping up and running onto your next to-do.

Where should I do my 5 minute morning meditation?

You can do your 5 minute meditation anywhere you feel comfortable and you're unlikely to be disturbed. Meditation should be an oasis of peace and quiet in an otherwise busy day—if there are noisy roommates or children questioning you, that ain't gonna happen. Make it known that ''this is where mummy meditates'' or ''I need 5 minutes to myself guys''.

Close off the room so that it is quiet, turn off any distracting electronics, and light incense if that helps bring you into the right frame of mind.

Can I meditate with music?

Yes, you can do your 5 minute meditation with music. Music is a powerful tool that can help you relax, focus, or create the right mood for your meditation practice.

If you’re feeling overwhelmed and need to quiet your mind, you can listen to the same track over and over again until it becomes second nature to use this technique. This will help you feel more in control of your thoughts by giving them direction, rather than letting them wander aimlessly.

For sleep-inducing effects, white noise can be great 5 minute meditation music. Just type 'white noise' into Spotify or Youtube.

What about a 5 minute guided meditation?

Guided meditations are especially helpful for beginners. A good guided meditation will help you focus your mind and relax, which is what we want to do when we meditate.

For example, a guided meditation might say "Focus on your breath," then pause while you do that, and then say "Now imagine the air is cooling down as it enters your nose." The pauses between instructions help train you to stay focused on one thing at a time, just like in real life.

Are 5 minutes of meditation enough for beginners?

5 minutes of daily practice is a great starting point to build mediation into your daily routine. You don’t need any special conditions or equipment; just sit down wherever you can find some quiet space and focus on your breath. Start today and see how this simple and effective habit transforms your life.

Related articles
Personal Development
How to overcome perfectionism & work on your mindset
Dan Murray-Serter
7 min read
  • Smart Supplement
  • Braincare Journal
Location
Rest of World
© 2022
TermsCookiesPrivacy
This product is not designed to replace a varied and balanced diet. Do not exceed stated dose. If you are pregnant, breastfeeding or taking any medication, please consult your doctor before use. Do not use it if the seal has been tampered with. Store in a cool, dry place. Keep out of reach of children.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease