A 5-Minute Mindfulness Meditation That Works

"Mindfulness meditation consists of four primary elements.

1. Posture

Find a comfortable chair in a quiet space. Sit upright, feel the floor beneath your feet, and lay your hands on your lap.

2. Breathing

Begin to breathe. Air should fill your abdomen so that your belly begins to protrude. As you take the air in, feel it rise up into your chest and broaden your ribs. Hold the breath for a second and exhale in reverse fashion, with your chest and then your abdomen releasing air. Wait a few seconds and then repeat. Try this a few times, breathing slowly and consciously.

3. Relaxation

Start at the top of your head. Relax your forehead around your eyes, face, and mouth. Roll your neck gently, relax your shoulders, and release the tension in your arms. Stretch your fingers and relax. Come back to your back and chest. Move your focus down to your stomach, buttocks, hips, thighs, knees, and feet. Stretch and flex your ankles and toes. Survey your whole body to see if any tense spots remain. Breathe into those spots. Your breath has become a tool of relaxation.

4. Meditation

Focus on your nose and breath as the air comes in and out at a typical pace. Don't worry if your concentration wanders. Just keep bringing your mind back to your breathing. You will notice that you will continue to get more and more relaxed. At first, try this for one minute. Gradually, with practice, work up to three and then five minutes. When you are finished, gently roll your neck and stretch your hands and the muscles of your face by making funny faces. Wait a moment, breathe deeply, and you’re done."

Read the complete article available at Psychology Today!

Reflection:

Do you meditate?

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