“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgementally” – Jon Kabat-Zinn
Mindfulness meditation can be a useful tool to help you reduce your stress levels, feel more grounded, and increase your overall sense of wellbeing.
This mindfulness meditation can be done in as little as 5 minutes.
For more about stress and other ways for coping with it, see our series of blog posts about stress.
Mindfulness Meditation:
Be in the present moment
- Find a comfortable position. You may choose to sit, stand, or lie down.
- When you’re ready, close your eyes.
- Pay attention to each part of your body, focusing on one small section at a time. You may find it useful to start with your toes and slowly work your way toward the top of your head. Take as much or as little time as feels right for you.
- Simply notice what’s happening in your body. Are there any areas that are tense? Relaxed? Are there areas that are easier to focus on than others?
- If you want your tense muscles to relax, begin to allow them to do so.
Notice and accept where you’re at right now
- Notice what’s happening inside you. If there are thoughts or worries running through your mind, simply notice them and let them pass by.
- Notice whether you’re tense or relaxed, whether your mind is busy or quiet. There’s nothing you need to do, and no particular way you need to react to what’s happening. Whatever state you’re in mentally, physically, and emotionally is OK. You can be however you are right now.
Become aware of your breath
- Pay attention to the rhythm of your breath, how it naturally flows in and out of your body. Try breathing in through your nose and out through your mouth, slowly and easily. If you find yourself becoming distracted by thoughts or noises, you may simply notice them and gently return your awareness back to your breath.
Return to your surroundings
- At the end of your meditation, slowly start to bring your awareness back into your surroundings. Feel your body making contact with the floor or your chair. Listen for the sounds around you. When you’re ready, open your eyes.
Follow your own pace. This mindfulness meditation can be done as a 5 minute “time out” to help you relax, or you may choose to slow it down for a longer meditation session.
The team at Paul the Counsellor offers confidential, supportive, non-judgemental counselling in the Melbourne CBD.
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{ 3 comments… read them below or add one }
I love the fact that meditation can be done in such a short time and still be beneficial. I personally prefer to meditate a little longer, as it takes me some time to focus, but this is great for days where I do not have and hour or so to meditate or for people with very busy lives. Thanks for posting.
Jessica T.
definitely stopping, even for 5 minutes, helps me to take control. snaps all the mayhem into some kind of tangible perspective.
Stopping now and again. Taking a breath. Having a look around. Helps you self regulate and attend to what you actually need rather than what you feel you have to do.