When it comes to meditation we can often overthink it. It looks as though it should be some big ritual during which we’re sat on a plush meditation cushion (designer of course), candles lit, incense burning and mala beads draped effortlessly over necks and wrists. You could do it this way but if you’re focusing on the surroundings and ‘getting it right’, you’re missing the point. All you need is you and your breath. Which pretty much qualifies anyone, anywhere, anytime. And all you need to do is locate three things and you’ll be meditating like a pro. No green juice required.
How To Meditate In 5 Mins
1. The Earth:
Close your your eyes and from wherever you are (seated or standing) feel those bodily points of contact with the ground beneath you or the earth and allow yourself to sink…as if the earth itself is inviting you an inch further in.
2. The Spine:
Sitting upright, effortlessly lengthen the spine as if sprinkling it with a touch of energy, but keep the rest of the body at ease, relaxed and still.
3. The Breath:
Now acknowledge your breath, resisting the need to change it. Listen to it, feel it expanding into every inch of your body. Simply feel it move in and out. I like to visualise the breath moving gently up and down the spine continuously as it anchors my focus to be still and in the moment.
Whenever you sense your focus leave into thoughts of your endless to-do-lists, narrative and emotion, come back to that breath, that feeling and that focus. Boom. You’ve dropped into meditation. And whether it’s for ten seconds, ten minutes or an hour you’ve started a life long practice that has become your only medicine – no prescription needed.