meditate

5-Minute Meditation for People Who Don’t Meditate

Are you convinced that meditation’s not for you? Well, flip that thought and give yourself 5 minutes to try this easy 5 minute mediation technique for people who don’t meditate…

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I hear ya, meditation sounds a bit woo woo. I know; I know. And, it can be. But it doesn’t have to be. In fact, in its most basic form, meditation is really just about clearing your mind, connecting to yourself, and being in a peaceful state while remaining in the moment. But mediation can be a powerful self-care tool for you, even if you’ve always thought that you would never, ever meditate. So, if you’ve never meditated before, get started with a 5 minute meditation.

 

You don’t have to sit crossed legged. You don’t have to chant. You don’t have to burn incense. In fact, the point is that you don’t have to do much. Almost nothing, in fact.  And anyone with 5 minutes on their hands can give it a try (even if—make that especially if—you have to somehow find those 5 minutes.)

 

For most of us, our internal default settings are set to d-e-t-a-c-h. We are detached from ourselves, detached from the moment, and we are detached from our own feelings. Our stress levels are always sky-high. Our habits are out of wack. Our minds are cluttered. Our bodies are exhausted.

 

Sound familiar?

 

Yeah, you are not alone.

And, on top of all of that, we feel as if we don’t have the time, money, patience, fill-in-the-blank-with-your-go-to-excuse, to reconnect to ourselves and clear our minds. But the truth is you don’t need a yoga class to relax your body. You don’t need to take a cruise to the Bahamas to reconnect with yourself.  And ladies, hear me now…it is not selfish to practice self care, and you aren’t taking time away from anyone else if you take time for yourself. So, even if you barely have the time to brush all 32 of your teeth, you can still take 5 minutes and give yourself the gift of super-simple, totally not woo woo, 5 minute mediation, even if you don’t meditate. Just try it, ok? And then later, you can thank me. 

5 Minute Meditation for People Who Don't Meditate

How to do a 5 minute Meditate for People Who Don’t Mediate (and Never Thought They Would)

1. Go to a room with a lock on it. The lock part is especially important if you have kids—even furry ones. Lock yourself in, and dim the lights. For some of us, finding a time when the house is quiet and no one will knock (or scratch) on the door, repeatedly, is tough. I suggest meditating first thing in the morning before your household wakes up, or last thing at night, if you outlast the rest of your people. For the next 5 minutes, your focus needs to be solely on the 5 minute meditation.

2. Take a seat anywhere you are comfy, literally--on the floor, bed, chair or couch. Sit comfortably. You could get all traditional and cross your legs, or if you don’t want to, don’t. You could even lie flat. Your position doesn’t matter, so long as you are comfortable and in a position you can hold, without effort, for 5 minutes. For the next 5 minutes, your goal is to get lost in your 5 minute meditation; movement would disrupt that tranquility. 

 

Related: Why You Should Focus on Mindset if You Want to Be Happier

3. Set the scene for relaxation. How can you hygge-up your space really quickly, to get your mind, body, and spirit in a space for relaxation? Ask Alexa or Siri to play some spa music. Turn on your essential oil diffuser. Draw the shades. Whatever works for you, works for you.

 

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4. Set the timer on your phone or ask your smart device to chime in 5 minutes. That way, you don't need to wonder when the 5 minutes are up. The important word here is “chime.” Do not set that default buzzing alarm sound, unless you want to be brought out of your relaxing meditation with a startle and jump your heart rate up a few notches, and thus, undoing and the good you just did.

 

5. Get your 5 minute meditation on. Close your eyes and relax. Visualize the stress and tension floating out of your body from the top of your head and pouring out of your chest. Clear your mind of all thoughts by focusing, as intently as you are able, on your breathing, and letting shit go. Do this and nothing else until your timer chimes. If you find your brain wandering (and it will), do not judge yourself. Do not think you aren’t able to mediate. Just recognize the thought and let it drift away. Focus back on your breathing and on picturing your stress and tension floating and pouring out of you. 

 

6. Ta-da! That’s it.  When your timer goes off, congratulate yourself. 

 

Try this 5 minute meditation technique every day for 5-7 days and see how it helps you feel more balanced and self-connected, because I promise it will. If you decide this is a flip that you’d like to incorporate into your life, try upping your 5 minutes to 7 minutes for a week, and then 10, and then 12-13, etc. Find the balance point that’s right for you, the amount of time you find most relaxing and beneficial. Then, incorporate this meditation flip into your daily, every other day, or weekly self-care schedule.

Want to learn more about how you can work easy, mindset flips into your life so that you can be more balanced, happier, and stress less? Join the 40yearflip’s 5-Day Mindset Challenge below. It’s fun and it’s free.