5-Minute Meditation Technique

As discussed in our post on Nirvana Day, meditation often plays a key role in the observances of this holiday. Buddhists believe that meditation is very important for physical, emotional, and spiritual well being. It is a way to clear the mind and encourage positive thinking, while also eliminating negative energy.

You can learn the following simple meditation technique in five minutes. And just five minutes practice daily will yield positive results. Meditation is the first step toward understanding how we direct our internal experience and to understanding our unconscious habits.

To begin, find a quiet area where you can concentrate. First, get into a comfortable sitting position—in a chair or cross-legged on the floor. Sit upright. If you are sitting in a chair, your feet should be flat on the floor and your back should not be resting against the back of the chair. Rest your arms, with palms turned upward, at the joint between your thighs and torso.

Relax your body and close your eyes.

Breathe naturally and deeply. Begin by simply being aware of each breath. Notice each time you inhale and exhale.

Next, take a deep breath, expanding your belly and keeping your shoulders relaxed. Hold it for the count of six. Exhale and repeat twice more.

Return to breathing normally, still expanding your belly rather than moving your shoulders up and down.

Attempt to keep your mind clear. If your thoughts begin to drift, gently refocus on your breathing and stay in the present moment. Concentrate on the air moving in and out through your nostrils. Don’t worry if your mind wanders a lot, especially at first. Drifting and re-focusing is all part of the “practice.”

Continue until you’ve meditated for 5 minutes, or longer if you like. With just 5 minutes a day, you’ll notice that that your body is more relaxed and your mind is more centered.

As you progress, you may want to expand your meditation. There are many more techniques and ways to deepen your meditation. Here are “just” a few!

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