A 5-Minute Meditation For Busy Days

Some days it might feel utterly impossible to get to your designated meditation space for a formal practice. Not to fret! The good news is that meditation is a lot more accessible than we think. It’s as simple as taking a moment to STOP—Stop, Take a breath, Observe, and Proceed. On those it’s-impossible-to-meditate days, set your alarm to ring at some point during the day and block off five minutes for the following practice.

Transcript

Find a place to practice for a few minutes.

It doesn't need to be anywhere fancy.

You could lean against a wall,

Sit in your car or in front of your computer,

Lay next to a pile of laundry,

Or stand at a red light.

If you're holding anything,

Put it down or away so you can fully relax.

If you feel comfortable doing so,

You can close your eyes.

Take a few slow,

Full breaths.

Either exhale deeply or let each breath go with a big sigh.

Take as many of these breaths as you need.

Whenever you're ready,

Return to your natural breathing.

Whether it's through your mouth or nose,

Whether your eyes are open or not,

Take in your surroundings.

Hear any sounds,

Sense any movements,

See any objects,

Smell any smells,

And feel any sensations that may be present in this moment.

In a few moments,

I'll ring a bell three times to signify the end of this practice.

Allow yourself to fully take in the sound of the bell and then blink your eyes a few times and proceed with your day.