Use this super-quick grounding meditation to relax, recenter, and revitalise your focus. Practice first thing in the morning, last thing at night, on your lunch break… whenever you have 5 minutes to spare in your day.
I’m a firm believer that anyone can learn to be mindful in just 5 minutes a day – no matter how busy they are or how crazy their schedule is.
Although I try to meditate for at least 30 minutes twice a day now, I started out with just 5 minutes each morning, and slowly built up my practice over 3 years. And those 5 minutes made all the difference, let me tell ya.
There’s no right or wrong way to meditate or practice mindfulness – for me, it’s all about intention. And our intention with any meditation practice is to simply experience life as it unfolds.
We’re aiming to step out of doing mode, and into being mode.
Preparing to meditate
Here are a few tips to help you settle in to your meditation practice (and keep yourself all comfy and cosy throughout).
You can sit on any upright chair or cushion – the most important thing is that your spine is supported (or self-supported, if you choose to sit slightly away from the back of the chair).
It helps to wear loose-fitting clothing, and keep a shawl or blanket handy to prevent you feeling cold since our body temperature drops a little when we relax.
Sit with dignity, not too rigid and not slumped – this helps you remain focused and aware of any sensations as and when they arise in the body or mind.: 5 minute sound meditation practice
Quiet: 5 minute sound meditation practice
If you haven’t meditated before, check out The Ultimate Guide To Meditation For Beginners to get started.
Meditation is all about practicing staying present, and actively choosing where we place our attention. To do this, we use an anchor of awareness – for this practice, we’ll be paying attention to sound.
So what does that mean? Each time you find your attention wandering, gently bring your focus back to the sounds.
Here’s how to do it
Download your free guided version of this meditation from my resource library.
1.Take a seat, set a timer (for 5 minutes, or longer if it feels right), and gently close your eyes.
2. Allow sounds to enter into your awareness – notice them arise and pass you by, just like clouds floating through the sky.
3. Try not to label the sounds. Just notice their qualities; for example, their pitch, loudness, tone, near, far, above, below, to the right, or to the left.
4. If your mind wanders or starts to label the sounds, gently (and without judgment) bring your attention back to simply being present with the sounds.
5. Continue to bring your attention back to sounds until you finish your practice. Remember to congratulate yourself each time you notice your mind has wandered – this noticing is where the true practice is.