5 Methods 5 Minutes Meditation for Better Mental Health

When one tells me their health issues, their stress problems, their tiredness, discomfort, I empathise with them and I feel their discomfort too. All these will somehow lead them back to mental health issues. It is indeed a never-ending sets of complains. I will somehow end my discussion with them stepping their foot down and take charge of the situation. Well, at least take charge about how they feel firstly, their Mind. Meditation does wonders because it controls the mind, which then controls every other part of our bodily function. Hence, we should tackle the main boss first!

Choose the meditation technique that resonates with you, and start with just a 5 minutes each day. Over time, you can gradually increase the duration. The key is to be consistent and patient with yourself as you develop your meditation practice. There are a few you may try out and do it daily for 2 weeks to feel difference.

It is 5 minutes effort, try not to give yourself excuses you can’t do it. Infact it can all be done easily, on your bed upon waking or before sleep, or while seated on a chair waiting for your appointment, or someone, or during your morning stroll from the car into your office table.

Set your timer for 5 minutes and let’s get it done!

1. Mindful Breathing Meditation

  • Find a quiet, comfortable place to sit or lie down.
  • Close your eyes and focus on your breath.
  • Breath in for 4 seconds, hold for 7 seconds, and breath out for 8 seconds.
  • Pay attention to the sensation of your breath as it goes in and out.
  • When your mind wanders, gently bring your focus back to your breath.

2. Body Scan Meditation

  • Sit or lie down and start focusing on your toes.
  • Gradually move your attention up through your body. Relax ( or let go ) if you are contracting your muscles ) from the feet, knees, buttock, wrists, elbows, shoulders and neck.
  • This technique helps you relax and release physical tension.
  • You may combine this technique with breathing 4-7-8 meditation.

3. Loving-kindness Meditation

  • Close your eyes and repeat phrases like “I am happy, I am healthy, I am at ease.” with every breath.
  • Then extend these wishes to others, starting with loved ones and gradually including all beings.

4. Transcendental Meditation (chant)

  • Sit with your eyes closed and silently repeat a mantra (a word or sound, example “ happiness” to yourself.
  • When your mind wanders, gently return to the mantra.

5. Walking Meditation

  • Instead of sitting, practice meditation while walking slowly. It can be a 5 minutes walk to get your car, or walk to your office, market, anywhere. If your destination is too near, and 5 minute timer is not up, make another round.
  • Pay attention to each step and your breath as you walk.

After the first 2 weeks, you will feel calmer, lighter and more clear-minded. It is a guaranteed mood and energy booster along with a good sleep and some moderate regular exercise, your health will take a new turn. But firstly, make the effort.