Meditation. I know, I know. You don’t have time. You’re too stressed. It’s weird. But, before you roll your eyes and zoom off to Black Friday sales, take five. Why? Because a recent neuroscience study reported that just five minutes of meditation a day can reduce anxiety by up to 22 percent, not to mention reducing stress levels and increasing immune function. Just the ticket for these super-charged weeks coming up.
So, quick – how do you meditate in just 5 minutes? First, set a timer for 5 minutes so you don’t have to worry about time. Then follow the steps below.
Step #1: Breathe. Get into a comfortable position (no, you don’t have to sit cross-legged) and simply breathe in for a count of 4 and out for a count of 6.
Step #2: Breathe at your natural pace. Stop counting your breaths. Try to experience your breathing from nose to belly.
Step #3: Stay focused on your breathing. If random thoughts zip through your head, refocus on your breathing. You will have the rest of the day to think.
Step #4: Relax tight muscles by focusing your breath into tight areas. Concentrate on typical tension zones: jaw, neck, shoulders, stomach.
Step #5: When the timer goes off or when you are ready to transition out of your meditation, think about something or someone in your life you are grateful for.
Step #6: Tackle everything else.