Unlock the Power of Meditation in Just Five Minutes a Day
How to Meditate in Five Minutes a Day
Meditation is becoming increasingly popular, and science is validating the many benefits of this ancient practice. Yet, despite its proven advantages, not everyone finds it easy to incorporate meditation into their daily lives. As someone who has been practicing meditation for over twenty years and teaching it for the last ten, I’ve heard many reasons why people struggle with consistency.
When I mention that I teach meditation, I often receive dismissive reactions from those who believe they’ve “failed” at meditating. As a single working mom, I understand how challenging it can be to integrate a consistent practice into an already busy life. However, I also know it’s possible and well worth the effort. Over time, I’ve developed tools that can help anyone achieve early success in meditation, making it easier to stick with it long enough to experience the full benefits.
“I have to sit first thing in the morning, but I’m too tired/busy/agitated.”
Before even considering a sitting practice, start with the simplest definition of meditation: creating a gap between stimulus and response. Practice taking a deep breath right now before continuing to read. That’s meditation! One deep breath can slow down your habitual reactions, giving you time to explore alternative responses. This simple tool can be the first step to a lifetime of meditative moments.
“I have to sit for long hours to get any benefit.”
Research shows that even short spurts (5-10 minutes) of meditation, done consistently for as little as eight weeks, can positively impact your brain. Start with a “Five Moments” practice: find five moments throughout your day to be fully aware and present as you do one thing at a time. For example, notice how it feels when your feet first touch the floor in the morning or savor the first sip of coffee or tea. These small practices can train your brain to focus and create a sense of peace.
“I have to stop my thoughts.”
Not at all. Wherever you are, take a deep breath and focus on the sensations of breathing in and out. Thoughts, feelings, and sensations will arise, and that’s okay. Imagine them as clouds floating by in the sky. Practice not holding onto or pushing away any thought or feeling, and simply return your attention to your breath.
“I have to sit in the pretzel position.”
This is another myth. Most people I teach meditate while sitting in chairs, and some even lie down (though that’s not recommended due to the risk of falling asleep!). If you can sit with your back fairly straight and your shoulders relaxed, you’re in the “right” position.
“I can’t stay focused for long; I get distracted.”
Everyone does. Distraction is part of the process. Celebrate each moment you realize you’re distracted, as it’s a moment of being aware and present. Simply return to focusing on your breath, again and again.
“I get bored/restless/agitated/angry/resentful/guilty just sitting quietly.”
Yes, we all experience a range of thoughts, emotions, and sensations during meditation. Any attempt at meditation is “good,” even if it feels challenging. Neuroscience studies show that sticking with meditation, even through discomfort, helps rewire the brain for better resilience and tolerance of difficult sensations.
“I’ve tried meditation, but it didn’t make me feel peaceful at all.”
Peace often comes as a by-product of consistent meditation practice. When we learn to be neutrally aware of whatever arises, we can better tolerate difficult thoughts, emotions, and sensations, leading to more frequent experiences of peace.
For more tools, visit my non-profit organization Serenity Pause at SerenityPause.org or check out my book, Meditation for Non-Meditators: Learn to Meditate in Five Minutes. Happy meditating!
Valentine’s Day can evoke a wide range of emotions—from the ecstasy of new love to the intense pain of loneliness. The day often comes with the expectation that we need the perfect relationship to be truly happy. But what is it that we truly want?
Some might recall that the Buddha left his wife and young child in pursuit of enlightenment, so he might not seem like the ideal source for love advice. However, the wisdom in his teachings on love, relationships, and suffering offers valuable insights into our modern lives.
The Buddha’s first teaching was about the link between expectations and suffering. He explained that life includes suffering because we often seek happiness in ways that are inherently dissatisfying. We expect others to make us happy, and when they fail to meet our expectations, we suffer.
While loving another person and being loved can bring immense joy, it can also be painful when you believe that your happiness is someone else’s responsibility. Valentine’s Day can exacerbate this suffering by creating unrealistic expectations about what your partner must do to make you happy.
Instead, Buddhists learn to cultivate positive mental states, regardless of external circumstances. February 14th is the perfect day to practice generating happiness and love, whether your partner just proposed, broke up with you, or you haven’t been in a relationship since the Ice Age.
It’s about letting go of expectations and taking charge of your own happiness. Right now, in this moment, imagine what it feels like to experience love, happiness, and joy.
You have the power of your imagination to create this experience without anything changing in the external world. When you set the intention to be happy, you no longer need the world to conform to any preconceived notion of what is required for your happiness.
Stop waiting for the perfect partner or a piece of jewelry and take control of your own positive experience. As a bonus, when you become happier and more inspired, you naturally attract more happiness into your life.
Lastly, try radiating love towards everyone—or at least send out some loving-kindness—whether they make you happy or not. At the very least, it will make you feel better, and who knows, it might even help you find a date for next Valentine’s Day.