As a busy professional and occasional hot mess, myself, I know firsthand the struggle of trying to keep up with a million things at once. And according to a 2019 Gallup study, I’m not alone – one-third of the global population is feeling stressed, worried, and/or angry. It’s no wonder we reach for the nearest tub of ice cream or bottle of wine at the end of a long day. But what if I told you that there’s a simpler, healthier, and, cooler way to boost your happiness? I’m talking about the ancient practice of meditation. Just five minutes of meditation can make a world of difference in your mood, mindset, and overall well-being. It’s like hitting the reset button on your brain and starting fresh. And who doesn’t need a little reset every now and then? So, let’s get your happy on with a simple 5-minute meditation practice.
As a leader, if you often feel like you’re drowning in a sea of priorities – here’s how you can prioritize like a pro – Prioritization – A Critical Leadership Tool
Happy mind, happy life – Benefits of a 5-minute meditation practice every day
Sure, meditation may seem challenging with a million thoughts jumping around like monkeys in your head. But here are some amazing science-backed benefits of meditation you cannot ignore:
Say goodbye to stress: Meditation reduces the production of stress hormones like cortisol, leaving you feeling calmer and more relaxed.
Feel happy: It boosts positive emotions and happiness by activating the prefrontal cortex of your brain.
Sleep better: It helps you relax and fall asleep faster and more deeply.
Stay focused: It improves focus, attention, and cognitive function, so you can stay alert and productive throughout the day.
Keep your heart healthy: Lower your blood pressure with regular meditation practice, reducing your risk of heart disease and stroke.
Improve your emotional health: It combats symptoms of depression and anxiety and improves your emotional health.
Know yourself better: Meditation increases self-awareness and clarity of thought, so you can better understand your thoughts, feelings, and emotions.
Boost your immune system: Studies reveal meditation can boost your immune system, helping you feel healthier and more energetic.
Develop empathy and compassion: It can increase feelings of empathy and compassion towards others, leading to stronger relationships and social connections.
Bonus – it’s free, it’s accessible, and you don’t need any fancy equipment or a trainer to guide you.
So, grab your yoga mat, and let’s dive into the world of meditation. I’ll walk you through a simple 5-minute meditation practice that’ll have you feeling like a Zen master in no time.
A step-by-step guide to the ABCD Meditation Practice
Here’s a simple meditation exercise that I call the ABCD Meditation. It’s beginner-friendly, so you’ll be able to do it like a pro in no time! Set the timer for 5 minutes.
Anatomy (A):
First, find a quiet place. Find a comfortable seated position with your back straight and feet planted on the ground. Begin by closing your eyes and taking a deep breath. Then, take a moment to scan your body from head to toe. Notice any areas of tension or discomfort and try to relax those muscles.
Breath (B):
Now that you’ve settled, let’s focus on your breath. Deep inhale and slowly exhale. Observe the sensation of the breath as it flows in and out of your body. Keep your breathing slow and steady. You can place your hand on your stomach to feel the rise and fall with each inhale and exhale
Count (C):
Let’s count our breaths. Counting your breaths can help keep your mind focused and prevent it from wandering. Count inhale 1 and exhale 2. Continue counting up to 10. Count up to 10, and then count back down to 1. A cycle of 1 -10 and 10-1 counts as one round.
Distractions (D):
Finally, let’s eliminate any distractions. If you find yourself getting distracted by external noises, gently bring your focus back to your breath, counting from 1 again. Imagine each distraction as a cloud passing by and let it drift away. If you need to, you can also repeat a calming mantra to help you stay focused.
Do this for five minutes till your timer beeps.
That wasn’t so hard, was it? There’s nothing intimidating or complicated about meditation. It’s the best way to disconnect the noise outside and connect you’re your inner peace. With just a few minutes of practice, you can start to experience the benefits of a calmer mind and a happier you.
Find Your Inner Peace – Take the First Step:
Do you also want to feel happier and more at ease in your daily life? Do you want to experience the many benefits that meditation has to offer? Well, what are you waiting for? Take just five minutes out of your day to sit, breathe, and find your calm. You’ll be amazed at the results.
Don’t go by my experience, try it out for yourself. Your mind and body will thank you!
And, if meditation is not your thing, there’s something else that can take you from blues to bliss – it’s Nature. Here are Five Ways to Find Happiness in Nature.
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