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5-Minute Morning Meditation for Everyone!
by Pamela Nixon

For some, meditation is a scary idea. I can't meditate. I cannot stop the thoughts from running through my mind. I am too easily distracted. I cannot sit still. I don't have time! What if the phone rings? What if the kids cry? Sound familiar? For just a moment, step back from all your preconceived notions of what meditation is and what it requires, and look at it with a new eye.

Meditation is the art of silencing the mind, whether it be for a second, a minute, or an hour. When the mind is silent, concentration is increased and we experience inner peace in the midst of chaos. Anyone can meditate, any time, and anywhere. You do not need to be sitting in full lotus with candles lit and incense burning. You do not need to have ample amounts of time. You do not to have new age music playing in the background. (although, it is nice!) You do not need to be a pro.

Perhaps you have tried meditating before and found that you were not able to quiet the mind, sit still, or concentrate for very long, and considered it a failure. But look at it this way: If you sit for 5 minutes and are able to have a clear mind for 30 seconds, isn’t that 30 seconds well spent? I consider that a success! Meditation can be something you do for a few minutes upon waking up each morning to start the day off in a positive way. It can be done for a few minutes sitting in your car after you drop the kids off at school. You can push your chair away from your desk right now, close your eyes, and just take a moment to focus on your breath. (just don’t forget to come back and read the rest of this post!)

Try this 5-minute morning meditation when you wake up and see if it changes your outlook for the rest of the day!

* Set an alarm for 5 minutes so you do not have to watch a clock. If you can choose the sound, try to find something soft and peaceful, not too jarring. If you can, use an ipod that you can set to play relaxing music to alert you that your time is up.
* Start in a comfortable position you can remain in for 5 minutes. If you know your back is going to ache sitting cross legged on the floor, sit against a wall for support, in a comfortable chair, or lay down! Who says meditation has to be seated anyway??
* Begin by focusing on your breath as you gradually deepen each inhale and each exhale. Label each breath, silently saying to yourself, “I am breathing in, I am breathing out.” This is a way of keeping your focus in the present moment.
* You can chose to stay with this labeling of the breath as your mantra (repetition of a word or phrase) or chose another mantra if you would like, one that describes the kind of day you are going to have. You can say to yourself “I will be relaxed today.” Or “I will remain present in this day.” "I will remain calm in all situations today" " I will be kind to everyone that I encounter." Or any other mantra that resonates with you. Repeating a mantra is way to focus all of your attention on one word or thought, and stay present in the moment. This allows all other thoughts to melt away, and your mind becomes calm and clear. By repeating and focusing on an idea or a theme you want to incorporate into your day, you are putting that energy into the universe. Remember, what we think we create & what we think we become! So think good thoughts!
* Continue with full deep inhales and complete exhalations as you silently repeat your mantra to yourself. If your attention wanders, acknowledge that it has wandered, and then gently guide it back, without judgment or frustration. Even if you find your mind wandering every 5 seconds, try not to get discouraged. Treat your mind during meditation the way you would treat a puppy you are training to sit: with kindness and patience.

* When your five minutes is up, keep your eyes closed. Stop the repetition of your mantra. Take a moment to just breathe. Slowly open your eyes, and smile! You did it :)

Keep in mind that whether you were still quiet and relaxed for the full 5 minutes, or just 5 seconds, you did something great for yourself and can be proud. See it as a success, never as a failure. And who knows, maybe tomorrow you will be able to concentrate for 6 seconds! Each day is a new journey and a new experience. Starting the day with meditation is starting the day on the right foot!


If you enjoyed this article you may aslo be interested in our Meditation community.


Have a comment or question? Visit our Yoga Forum to start or join a conversation.



About the Author

Pamela Nixon is a Certified Yoga Instructor with an additional certification in children's yoga. She is also an ACE certified Personal Trainer, and graduated from the American Academy of Personal Training in NYC in 2008. She currently lives in Somerset County NJ. She teaches weekly yoga classes throughout Morris, Essex, Union & Somerset counties for adults and children. She also offers private sessions in the comfort of your own home. For more information or to see a schedule of her yoga classes please visit www.pamelanixon.com.

Also visit Pamela's blogs Yoga 411 and Yoga for Children.





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