5 minute meditation

5 MINUTE MEDITATION TO RELIEVE STRESS

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Are you having a hard time and getting stressed lately? Whether because of a pile of work or a fight with a partner or family member, you end up being so unfocused in running your day-to-day activities. If having a vacation isn’t possible at the moment, you can still get rid of stress in a faster and cheaper way. How? Try this meditation technique! It only takes 5 minutes. Quick and easy!

5 MINUTE MEDITATION TO RELIEVE STRESS

Meditation provides important benefits for physical and mental health. Even meditation is often done by world athletes, including Cristiano Ronaldo. The reason is with meditation, he can calm his mind after stress with the tight schedule of soccer matches.

In Buddhist traditions, meditation is like sports. It may be difficult for beginners to sit for hours and not think about anything or leave themselves in the condition of an “empty mind”. But in general, the easiest way to try to do meditation is full concentration.

Meditation is a practice that connects the mind and body. Now, to explore the power of the mind requires high concentration, mindfulness, and the right techniques.

Also read: Most EFFECTIVE MEDITATION Techniques: Overcome Anxiety Disorders

The easiest and most effective meditation techniques

Besides being beneficial for relieving stress, meditation can also be a powerful way to increase your focus, calmness, and get clarity of mind and even happiness.

Here is the easiest way.

1. Look for the most comfortable position

Comfortable position to meditate

There is no need to climb to the top of the mountains to start meditating. Simply find a place around you that is comfortable, quiet, and has minimal disruption.

After that, look for the position that is most comfortable for you to relax. May sit leaning on your legs or sit cross-legged with your left and right hands on your knees. Or find other positions that make you comfortable and relaxed.

Also make sure the clothes you use today feel comfortable and loose, yes. Narrow clothes or uncomfortable sitting positions can interfere with your meditation. There is, your mood instead becomes chaotic.

If you’re afraid of going too far to relax, set the alarm for 5 minutes. That way, you can use the time available to relax for a moment from the routine.

2. Relax your body

Relax your body to start meditation

Close your eyes and relax your shoulders so they are more relaxed. Take a deep breath through your nose, then exhale slowly.

Try to imagine in your head. When you breathe in, feel all the positive energy entering your body through your fingers. Meanwhile, when exhaling, imagine all the stress that builds up in your mind goes away.

You can play soothing music or use aromatherapy to help calm the mind. But if you have trouble focusing with music or fragrance, it doesn’t matter if you don’t want to use it.

 

3. Listen to your breathing

Breathing is the key to creating calm and concentration. How to breathe at the basic stage of meditation is to breathe in through the nose and throw it slowly through the mouth. In Kundalini meditation, breathing control is called pranayam. Not only builds concentration, but pranayam also affects mood and energy release.

In addition to the sense of calm that results from regulating breathing, breathing in a pattern of seconds increases your concentration. For this reason, make sure your breathing and exhalation are always within seconds consistent.

To create rhythmic regularity, you need to feel a breathing sensation in your chest, stomach, or shoulders. Breathe while counting to form regular breathing patterns. Naturally, if you feel a little bloated. If the mind begins to distract, return to focus on the count of breathing. That way, breathing control is the key to your concentration.

Also read: Deep Breathing Exercise for Stress Management

4. Get rid of all negative thoughts

While breathing, throw away all negative thoughts in your head. Imagine when you get scolded by the boss in the office, fighting with your spouse, or other events that are stressful to you. After that, immediately forget all the problems and take the positive side.

When you try to clear your mind, the subconscious mind is helping you to release all the negative energy that is lodged in your head. The greater your acceptance, the easier you will clear your mind of fatigue.

5. Perform a basic technique to ‘scan’ your body


In this basic meditation technique, scanning the body does not mean paying attention to each part of the body. But looking for something or something that is uncomfortable in yourself.

If there is, pay full attention to the feeling, then return to the focus point on the mind. All disturbances in the body are not to be judged, but to be given full attention.

6. Focus on goals

After successfully calming the mind for 5 minutes, open your eyes, and feel the difference. You are guaranteed to be more focused and relaxed through the activities. Even if the mind returns tired tomorrow, you will be able to control it calmly.

In order to achieve optimal results, repeat this meditation technique as often as possible, and add the time. For example, if you have successfully done the meditation technique for 5 minutes, try extending the duration to 10 or 20 minutes.

Meditation techniques that are done routinely not only help you be more relaxed and calm but also make you more immune to stress. In fact, you might be interested in trying various other types of meditation that are more useful.

There you go, Folks. This 5 minutes meditation techniques will not take up so much of your time and there is no room for making excuses. We can do it anytime, anywhere we like. Take action today. Try it and discover the benefits. 🙂

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End your day and calm your mind, body, and soul with Royal & Pure’s Full Spectrum Evening PM Peppermint + Melatonin Blend CBD Oil 

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We Stress Free does not provide medical advice, diagnosis, or treatment. However, if you need someone to talk to and want to make friends, please feel free to reach me at ferra@westressfree.com. If you would like to REDUCE your STRESS and are interested to do an ONLINE THERAPY, you can do so here.

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Disclaimer: The information contained in this website is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

 

Thank you for reading today’s topic: 5 MINUTE MEDITATION TO RELIEVE STRESS

14 thoughts on “5 MINUTE MEDITATION TO RELIEVE STRESS

  1. Stress is a gentle killer which if you don’t discover and decide to yourself a good time to rest could cause you a lot of harm.

    On this article, you’ll find ways where you can overcome stress and one of which is to focus on your goals. Yes try to look at the end goals and relax your mind on getting there, again get rid of every negative thought in your head, get rid of the thought of not making it or failure to get there. And also make out time to rest and relax your mind all these will go a long way to helping you get rid of stress

    1. Hi Evans,

      Thank you for your kind and thoughtful comment. I really appreciate it!

      Glad you enjoyed reading this post and found it useful. Hope it will be useful for others too in finding ways to reliev their stress.

      Stay safe, happy and healthy!

      Ferra

  2. Hi Ferra,
    Very interesting article.
    I didn’t realize 5 minutes of meditation could relieve so much stress – we all need to do this, thank you so much.
    I tried your breathing technique, breathing in through my nose and releasing the breath slowly out through my mouth, it made me feel more at ease as well straight away.
    I’ll be revisiting westressfree.com again soon keep the lessons coming.

    1. Hi Rusty,

      I am so glad that the deep breathing exercise helps you feel at ease. 🙂 Great job! Hopefully this 5 minute meditation is another helpful stress relieve technique that you can apply at home.

      Thank you for visiting my site, taking time to read the article and leaving a kind comment. I really appreciate it!

      Stay safe, happy and healthy!

      Ferra

  3. Hey Ferra,
    Thank you so much for showing us how to do a quick five-minute meditation. Seems like we are always so busy and don’t have time to just stop and relax. This is a great way to find that quick breather we all need.

    1. Hello Greg,

      You’re right. Life can get so busy but a quick simple meditation is something that everyone can do and I can’t say it enough that meditation gives a lot of benefits that our mind and body needs. Once in a while, we need to take a break. Meditation is a great way to make a great use of that break time.

      Thank you for visiting my site, taking time to read the article and leaving a kind comment. I really appreciate it!

      Stay safe, happy and healthy!

      Ferra

  4. Thank you for reminding me that it doesn’t take long to destress with a little meditation. Comfort and breathing are very important, as well as turning the negative into positive. I like when you wrote that disturbances in the body are meant to be noticed, not judged.

    1. Hi Jolene,

      First of all, I love your name. 🙂 Second of all, thank you for visiting my site, taking time to read the article and leaving a kind comment. I really appreciate it!

      Glad you found this article useful. Yes, that’s right. We need to notice the disturbance in our body and take care of it, not judge it and just leave it to heal itself. Self-care is important! 🙂

      Stay safe, happy and healthy!

      Ferra

  5. I started meditation about 2 years ago and it has been life changing. I love being in that meditative state, that state of calmness. If more people meditated I would not be upset lol

    1. Hi Duni,

      Oh yes, I also love that quiet and calmness state. I’m a mom of a toddler, so meditation is like another “me time” that allows me to reduce the tension I’m having all day.

      Thank you for visiting my site, taking time to read the article and leaving a kind comment. I really appreciate it!

      Stay safe, happy and healthy!

      Ferra

    1. Hello Jason,

      Thank you for visiting my site, taking time to read the article and leaving a kind comment. I really appreciate it!

      Glad to know you enjoyed reading the article. Hope others enjoy it too! 🙂

      Stay safe, happy and healthy!

      Ferra

  6. Well done on the article.  I’ve done this before, and the key is to find a quiet place where no one knows where you are, where no one can bother you.  A place where you know no one can interrupt.  

    When I’m done, I always feel my body relaxing and my heart rate lowering.  I don’t do it often enough, and I know I should do this more.  

    Even 5 minutes help me, but I like what you say about extending the duration to 10 or 20 minutes.  

    1. Hi Steve,

      Yes, that’s right. I agree with you. For a quick meditation like this, we need a quiet space where we can fully concentrate on our breathing, be aware of what’s bothering us that makes us so stressed out, then let it go. Make peace with it.

      Thank you for sharing your own experience in doing this quick and easy 5 minute meditation. Glad to know this meditation method is not only works for me, but also works for you. Hope it help others too.

      I really appreciate your comment.

      Stay safe, happy and healthy!

      Ferra

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