Stress can make it difficult to get the rest you need. Meditation is an effective way to reduce stress, calm anxiety, and improve sleep quality. Even 5 minute meditation can help reduce your stress and improve your overall health.
Meditation can be done anywhere, and is an easy and quick way to relax and de-stress your mind. This practice is proven to enhance focus, self-compassion, mood and immune function — all while improving sleep.
Five-minute meditations are ideal for busy people who don’t have a lot of time to devote to their meditative practices. You can do them in the morning when you’re on the go, during a lunch break, or before bedtime to wind down and unwind.
Deep breathing: One of the key techniques for meditation is focusing on deep breathing with the diaphragm, a muscle that lies below your lungs. This technique has been shown to promote relaxation by calming the breath, lowering heart rate and blood pressure, and slowing brain waves.
Progressive muscle relaxation: Another technique used during meditation is progressive muscle relaxation, which is the process of relaxing specific muscles as you breathe in and out. This can be helpful for anyone who tends to have tense muscles and feels like they’re holding their stress in their body throughout the day.
Guided meditation: A guided meditation involves a person who guides you through each step of the meditation. They may instruct you to breathe or relax in a particular manner, or have you visualize images and sounds.