It is a commonly held belief, in American culture, that there is not enough time in the day. This statement rings true certainly for me as I am sure it does for some of you too. I have to remember that there are many cultures where time is irrelevant, unimportant and even abundant. Part of living an intentional life is creating small moments that add up to a fulfilled life.
Meditation has recently been in the public eye a lot lately; especially with the “invention” of meditation coloring books for adults. (I love mine by the way!) And I am sure you have seen many articles posted and re-posted on schools introducing meditation into the classroom to calm students down and to perform better in their academic studies. Even influential medical journals are showing the scientific benefits to the brain and improved body functions from daily meditation.
Meditation takes on many forms but most people think you have to sit in a complicated pose and be still for long periods of time. Meditation can actually be the opposite of that. Meditation’s purpose is to bring awareness to your body and as well as an inner peace and stillness. For some, meditation seems like a scary thing or too hard.
Meditation can be:
- time spent in prayer,
- running early in the morning for two miles,
- painting an abstract color form on canvas,
- sitting in a chair and studying the trees waving in the wind; or even,
- a walk along the beach listening to the waves crash in to the sand.
Meditation doesn’t have to be an intimidating “thing”. Actually, its’ quite simple. Here are three simple ways to add a 5 minute meditation to your day.
- Set your alarm clock to go off 5 minutes before you normally wake up but keep your current alarm time. Just lay there in bed and stretch. Place your one hand on your heart and one just above your belly button. Take three slow, deep breaths that push your belly up and down to expand your lungs. Picture three “things” that you are grateful for in your life: friends, family, or even the pillow your head rests on. Keep breathing and express gratitude. Before you know it, your regular alarm clock will go off to start your day.
- Park your car in the furthest park spot or identify one stop earlier on the train/bus than when you normally get off. Use this time walking to and from work to really see and hear what is around you. Be aware of the colors or signs you see. Carefully listen to the pattern of your feet walking on the ground. Consciously feel the air enter in your lungs. Your mind will start to slow down and pay attention.
- 5 Minutes before bedtime find “your” chair or space and get your headset on! There are multiple free apps for music as well as guided meditation. Pandora has several meditation channels; or you can search for meditation in your App Store and find multiple resources there. Set a timer for 5 minutes and listen; with your eyes closed and breathe.
As I mentioned before, meditation can take on many forms and it can take time, just like any new habit, to incorporate daily into your life. But you’ve got 5 minutes and three simple ways to incorporate meditation into your life now!
Need some help? Contact me today for a 30 minute Discovery Session to see how to get 5 minutes of meditation into your life today!