Many people who think that meditation is a difficult time-consuming practice don't try to meditate at all. But there are quick and easy-to-learn meditation techniques that even people who are new to it can learn at once.
This simple meditation technique is designed for people on the move, those who don't have enough time to listen to their inner selves. But this is short and simple. It gives anyone with a busy life get the chance to experience the benefits that meditation can give.
Here are the steps:
A quiet place is the best place to meditate. Find a quiet place where you can be alone with yourself for five minutes.
Tradition dictates that assuming the lotus position with a straight yet relaxed spine is the ideal meditation position. But since this meditation is a quick one, you are given the freedom to deviate from this standard unless you find yourself at ease with it already. Any position you are comfortable with, whether you are sitting on a chair or lying down flat on your back on the floor or a bed would be fine.
1. Once you feel comfortable with your position, it would be your time to begin. For the first minute, pay attention to your body. Ignore your mind and only listen to the physical messages that your body tells you.
Focus on your sensations, any pain, tightness or discomfort your body may have at the very moment. These are the areas of your body that call for your attention and care.
2. Spend the second minute with focus on your breathing. Feel every breath and focus your mind to the air that's slowly getting in and out of your body. Nothing should enter your consciousness except for the life force that's flowing in and out of your system.
3. Spend your third minute breathing deeply with long slow breaths. Inhale for two counts, hold your breath for a count, and exhale on three.
4. Continue with your deep and slow breathing up to your fourth minute. But focus on the air entering your nostrils this time. Feel the air making its way from your nostril into your lungs and exhale through your mouth.
5. For the fifth minute, shift your consciousness back to your body. Feel it thoroughly and take note of any changes, like tensions that may have been released or any change in your senses or mental state.
You have just successfully success spent five minutes in meditation. Give yourself a few minutes to transition from a meditative to active state.