INTRODUCTION
Do you think you’re too busy to meditate? You’re not alone. Taking a moment to yourself may seem like a luxury, but it could transform your day, calm your mind, and improve your focus in as little as 5 minutes. This isn’t just a promise; it’s a practice that has transformed my life, and it can do the same for you. Let’s take a moment and see how accessible and powerful a brief meditation can be for the busiest of schedules.
THE POWER OF A 5-MINUTE MEDITATION
Each morning. I do a 5-minute to 16-minute mindfulness meditation. For most of my adult life, I have been on a meditation journey. I call it a journey because, for a long time, I was seeking a destination—a destination of mindful breathing, daily routine, and inner peace through my own meditation sessions. However, as life is, lessons are given, and lessons are learned. Living a journey allows me to live in the present moment. Destination living has me in a seeking mindset, often losing myself in a busy schedule and having a hard time with a wandering mind of when I will arrive at my destination. My shift in mindset from destination to journey has had profound effects on my daily meditation practice. No longer living with the naive expectation of perfect 30-60 minute meditations each and every day. It is not attainable or sustainable for me. I live on the premise of improving 1% a day. If I can consistently improve even the smallest amount, then it’s a win-win for me. Progress over perfection. Personal development is no longer filled with imagery scripts of must-does, but rather tiny changes directing me in the direction in which I desire. 5-Minute Mediation has been a powerful way to mindfulness.
First and foremost, meditation is a personal and simple practice. I am sharing my journey and the different aspects of meditation that have helped me in my everyday life. We have specific needs at different times in our lives and I have practiced many different techniques over the years. Such as Transcendental Meditation, Mantra Meditation, and Kundalini Meditation, to name a few. All were great techniques, but as my life changed, so did my needs.
My greatest need has been to become more intentional, mindful, and aware of myself, my life, and my surroundings. To respond rather than react to my environment. I have found all of what I was looking for through the following three meditation styles.
- Morning Meditations
- Walking Meditations
- Guided Meditations
Often, all three of these meditation styles are done together but are just as effective individually. Each morning before I begin my day, I like to envision that I am plugging in for the day through my morning meditation; however, I am mindful that I can revisit any of these meditations throughout my day. Here is a breakdown of how I use each of the meditation styles.
Morning Meditations – Starting Your Day with Intention
I sit with my entire body in a comfortable position. I’m quiet, with my eyes closed, and in my mind’s eye, I see and repeat in my mind a mantra over and over. For years my mantra has been “Thank you.” This came out of an illness I experienced. The morning I opened my eyes and realized I was getting better “Thank you” has been the first prayer of my mornings. I love this mantra as part of my mindfulness exercises because my full attention is on gratitude for what is in this present moment. There is little room for judgment and negative emotions in my daily life. The health benefits have also been incredible.
GIVE THIS A TRY: Take a moment in the morning, even if only a minute. Find a comfortable place to sit or lie down. I want you to be comfortable and close your eyes. If you have a mantra, focus on this mantra. The mind wanders, and the mantra helps to redirect and bring you back to your meditation. No worries if it takes you a while to get the hang of this meditation thing. The idea is to find a sense of ease and a way to enter your day with intention. Remember it’s about progress rather than perfection.
Walking Meditations – Finding Clarity in Movement
I love to walk in the woods, in parks, or in my neighborhood. Walking meditation often provides me with new ideas and creative ways to solve problems. Walking meditations are active meditations in the sense that every part of your body experiences the meditation. You reduce your stress levels through the deep breathing of fresh air in your lungs and the simple way you experience sensations in your body as a result of your activity. Walking is the best way to open any type of creative block. I often spend my time focusing on the beauty around me and because I have a camera in my phone, I spend a great deal of time shooting photos. These photos are some of my favorites!
GIVE THIS A TRY: The most important thing to remember when practicing walking meditation is to ALWAYS be aware of your surroundings. Know who, what, and where you are in your environment. With that said, walking meditations are a great way to clear the cobwebs of the unconscious mind. They are as much a breathing meditation as they are a walking meditation. You can’t help but feel a change in your emotional state when you are walking and moving your body. Pay attention to Mother Nature and the life that surrounds you. If you have all four seasons, pay close attention to how nature changes and responds to each of the seasons.
Guided Meditations – Led by Experts, Tailored by You
Guided meditations are one of the best ways to get started on a new meditation journey. Experienced meditation teachers record audio or video to guide you through the meditation. I am currently using Insight Timer, a free meditation app you can download to your phone or access on your desktop. There are many free options as well as paid options.
Check out these meditations I’m currently using:
10 min. Seed Of Intention – Marijke Reed https://insighttimer.com/ZenwithM/guided-meditations/seed-of-intention
10 min. Morning Meditation For Positive Energy – Chelsea Pottenger https://insighttimer.com/chelseapottenger/guided-meditations/morning-meditation-for-positive-energy
Here is a link to the app: https://insighttimer.com/ Visit the site and find the meditations you like and want to try. I would love to hear about your experience or any meditations you like.
Personal Energy Tip
Each year, I create a playlist of music. The only music I include is music that lifts me up and gets me going—as in dancing! You can see me dancing in my chair, car, or on my walks. LOL! My personal energy is everything to me. Music is powerful. I don’t add emotionally charged music to this playlist.
A few examples from my 2024 Energy Playlist:
- All That Glitters – Earl
- Cold Heart – Elton John & Dua Lipa
- Dance The Night – Dua Lipa
- Don’t Stop Me Now – Queen
- Feel This Moment – Pitbull (featuring Christina Aguilera)
- Let It Go – Idina Menzel
- Lil Boo Thang – Paul Russell
- Live More & Love More – Cat Burns
- Dance You Outta My Head – Cat Janice
- Need A Favor – Jelly Roll
- Levitating – Dua Lipa
- Paint The Town Red – Doja Cat
- Lose Control – Teddy Swims
- Smooth – Santana (featuring Rob Thomas)
- September – Earth, Wind, & Fire
CONCLUSION
As we’ve explored, even the busiest among us can find time for meditation. Whether it’s a 5-minute morning session to set the tone for your day, a walking meditation that merges movement with mindfulness, or a guided meditation that offers expert direction, there’s a style that fits every lifestyle and schedule. Remember, the goal isn’t perfection; it’s about making small, consistent efforts that enhance mindfulness and overall well-being.
I encourage you to try the meditation practices mentioned. Start small, perhaps with one of the guided sessions from Insight Timer, or simply take a few minutes each morning to focus on gratitude. Meditation is a personal journey, and every small step you take is a move towards a more mindful, intentional life.
Feel free to share your experiences or favorite meditations in the comments below. I’m eager to hear how you integrate these practices into your daily routine and the impacts they have on your life.
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All photos by Vicki Prussak