Meditation4 min read
A Simple 5-Minute Meditation for Busy Days
No cushion, candle or quiet room required. A short guided practice you can do at your desk, on the train or before you open your inbox.
Written by Anika Shah, Meditation & Breathwork
A daily meditation practice does not need to be long to be worthwhile. Five minutes of steady attention can be a welcome pause in a full day. Here is a simple practice to try.
Set up in thirty seconds
Sit on a chair with your feet flat on the floor, or on a cushion with your hips a little higher than your knees. Rest your hands wherever they feel heavy and comfortable.
Set a gentle timer for five minutes so you are not checking the clock.
The practice
Move through these steps at your own pace. If you lose your place, simply start again with the breath.
Minute one: arrive
Notice the contact between your body and the chair or floor. Let your shoulders drop a little.
Minutes two and three: follow the breath
Feel the breath where it is easiest to notice, perhaps at the nose or the belly. Silently count each out-breath up to five, then begin again.
Minute four: widen
Let your attention open to sounds around you without labelling them as good or bad.
Minute five: choose
Before you open your eyes, choose one small, kind intention for the next hour.
When your mind wanders
It will, and that is completely normal. Noticing that your mind has wandered and gently returning is the practice itself, not a sign you are doing it wrong.
If you would like more guidance, our Guided Meditation sessions run several times a week and are open to complete beginners.
This article offers general wellbeing information and is not medical advice. If you have a health condition, please speak with a qualified professional before starting a new practice.
Sample article written for this template.
