The easy 5 minute mindfulness guide
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Want to learn how to perform mindfulness meditation? Need a simple guide to mindfulness but don’t want to spend ages reading through long posts? This easy 5 minute mindfulness guide will show you how. This guide is for people who want to learn how to use mindfulness meditation for sleep, for anxiety and even for reducing stress (see also 4 smart lifehacks to reduce daily stress).
The health benefits of mindfulness meditation
Various studies have shown mindfulness meditation to have numerous health benefits. One of the most important benefits observed in this 2019 study was a significant reduction in anxiety and stress after just 8 weeks of mindfulness meditation. In addition to that, a general increase of feelings of wellbeing and sleep improvements were observed in numerous other studies. Another study performed in 2011 showed that daily mindfulness can help with losing weight (view our easy weight loss guide here). Headspace has a detailed and easy-to-understand article about the relationship between mindfulness meditation and weight loss.
Meditation in 5 easy steps
1. Find a comfortable position on the floor or a chair to sit in.
Make sure you have a straight back and are able to sit comfortably for the next 5 to 10 minutes. If you sit on the floor, try using a meditation pillow to keep your posture upright and soften your seating. Get yours here. If you’re using a chair, make sure it is not inclined and rest your feet gently on the ground. This will help you to be the most comfortable.
2. Reduce distractions.
Switch your phone to flight-mode to block any incoming notifications and find a quiet spot in your home. This will help you to keep your attention with the exercise and reduces distractions. Note: if you are more experienced with mindfulness or meditation in general, distractions will not bother you as much, so do as you see fit.
3. Take a few deep breaths to relax and settle down.
Breathe deep into your abdomen and slowly breathe out through your nose. This will help you to calm down your mind and body. In addition to this, the emphasized movement of the diaphragm will increase blood flow.
4. Close your eyes and focus on your breath.
With kind and curious attention, focus on your breath. Observe the movement of the air in your body, how your nostrils feel when it exits your body, the movement of your abdomen. Whatever you see fit, this will be your anchor. Inevitably, your attention will wander and you will be distracted. This is completely natural and part of the meditation process. Notice when your mind has wandered and re-focus on your breath. Be kind to yourself and your mind. Wandering is perfectly normal, just try to come back to the here and now by focussing on your breath.
5. When you are ready, open your eyes and take a moment to observe.
When you see fit, open your eyes and observe how you feel. Feeling more relaxed is usually a side-effect of meditation. Take a mental note on how you feel. Observe the room, what do you hear? What do you see? Stretch your arms and legs and continue your day. That’s it!
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