An Easy Five-Minute Meditation You Can Do Anywhere

Self-care and mental wellbeing should be a priority, even though our workdays are long and our weekends seem short. This five-minute meditation is perfect to do when you want an added wellness boost anytime during the day.

Keep reading to learn a five-minute meditation script sure to boost mental wellbeing, decrease stress, and positively improve your mindset today!

The Importance of Meditation

Meditation is the act of training awareness and attention to reduce negative thoughts and feelings. Like exercise, meditation is meant to train the brain and boost mental wellbeing by strengthening the mind and brain.

It is so effective that science has documented positive changes in the physical brain composition of individuals who meditate.

Benefits

Meditation reduces mental health issues like depression, anxiety, PTSD, and stress, while also reducing cortisol and negative thoughts. There are many kinds of meditations to choose from and certain types, such as loving-kindness meditation, increase empathy, positive feelings, and overall gratitude.

Types

As stated above, there are many different types of meditation. Loving-kindness focuses on expressing appreciation to yourself and others around you. A focused attention meditation helps you to concentrate on one object or theme. Other types to try include body scan meditation or a 5-finger meditation.

You can do any of these anywhere as you do not require a lot of time or any equipment to do these meditations. Are you just starting out on your meditation journey? Check out this guide to make sure you’re doing it right. The five-minute meditation script found below can be used anywhere at any time as a source of peace.

A Five-Minute Meditation Script

Here is a five-minute meditation script you can use anywhere! It is very effective in the morning as it can help you set an intention or goal for your day. Meditation is a mini vacation for the mind; it is a way to treat yourself mentally and emotionally. This habitual practice can have huge benefits if you practice it. Short scripts like this make this habit easy to include in your daily life.

Meditation Steps

Here is your meditation script! Set a five-minute alarm so you aren’t worried about the time. If you want, as you progress on your meditation journey, you can make the time longer, setting an alarm for 10, 15, or even half an hour.

1. Get into a comfortable position. Make sure you are relaxed and that there are no distractions around you.
2. Shift attention to your breath. Feel your chest move up and down as you inhale and exhale. Notice how this feels in your body.
3. Take slow, deep inhalations and exhalations. Make these the deepest breaths you have taken all day. 
4. Notice areas of tension or tightness in your body, and give yourself permission to rest and relax. 
5. If your mind wanders, notice it. Be ok with it. Draw attention back to your breath. Come back to the present moment without judgment of your thoughts.
6. Think of a positive thing in your day. Focus on this for a short period, thinking of how it made you feel. Smile and linger on that positive feeling. Breathe this feeling into your entire body.
7. Think of something you can do today. It can be small like sleeping in, reading a book you’ve been putting off, or getting dinner with a friend. Focus on your joyful goal for a minute or two.
8. Come Back to the present moment. Breathe deeply once again. Get ready for the rest of the day with the feelings you have focused on in this meditation, with more peace and joy.

Quick Meditations Tips

Do you find meditation to be difficult? Here are some tips to help you get centered!

• Focus on physical feeling – notice your chest, lungs, and body to ground yourself in the present moment.
• Don’t mind noise – if you can’t find somewhere silent, it is ok! Listen to noise in the background and let it fade from your attention. Focus on your breath.
• Make the breaths deep – the breathing you experience during meditation should be your deepest. Feel the change, feel how it expands the rids, the stomach, and the chest.
• Thank yourself – this is a moment you are purposefully kind to yourself. Thank yourself for doing this, and bring that gratitude and joy into the rest of your day.

The Takeaway

Meditation is a great addition to your day. There is no right or wrong way to meditate, but some find guided meditations to be more pleasant and easier to do. Try this script out and see how mental, emotional, and physical wellbeing improves now! Meditation as a habit can be amazing for long-term daily benefits.

Remember that health comes from within, so eat nutritious food, exercise when you can, and take care of your mental health. Daily habits become building blocks for emotional, mental, and physical health. Don’t forget to take care of your gut microbiome health as well! Learn everything you need to know about gut microbiota today for free here.