A 5-minute meditation can be a quick and effective way to find some relief from anxiety. Here’s a simple meditation technique you can try:
- Find a comfortable and quiet place where you won’t be disturbed for the next few minutes. Sit in a chair or cross-legged on the floor, whatever feels comfortable for you.
- Close your eyes and take a few deep breaths, allowing your body to relax with each exhale.
- Bring your attention to your breath. Notice the sensation of the breath as it enters and leaves your body. Feel the gentle rise and fall of your abdomen or the coolness of the air as you breathe in and the warmth as you breathe out.
- As thoughts or worries arise, acknowledge them without judgment and gently let them go. Bring your focus back to the breath, using it as an anchor to the present moment.
- Take a moment to scan your body for any areas of tension or discomfort. With each breath, imagine sending relaxation and ease to those areas, allowing them to release and soften.
- Now, bring your attention to your surroundings. Notice any sounds, sensations, or smells that you can perceive without attaching any judgment or interpretation to them.
- Finally, take a few more deep breaths, gradually bringing your awareness back to the room. When you’re ready, open your eyes.
Remember, this is just a simple meditation technique to help alleviate anxiety in a short period. If you have more time available, you can extend the duration of your meditation practice for greater benefits.