How to Build a 5-Minute Meditation Practice into Your Busy Day
3 steps to lock into a 30-day routine
Easier said than done, I know, but all you need is five minutes to yourself. If you’re busy, stressed, or unmotivated, then now is actually the best time to start meditating. The sooner you start your practice, the better.
When meditating, you’re tapping into your working consciousness, studies show, which results in more energy, less stress, and better health. While the practice of meditation seems complicated, the principles are simple: rest, build awareness, be present, and gain new perspective.
Just like with yoga or cooking, your skills will improve with time, but no matter how many times you practice or how long you meditate for, you can always learn something new.
“Meditation is a practice that retrains your brain so your mind can redirect thoughts. One of the greatest benefits is that you develop greater self-awareness and awareness of your surroundings,” says Monisha Bhanote, MD, FCAP, ABOIM, known as the Well-being Doctor, which can help you reduce stress and cope with stressful situations at work and home. “With practice you can train yourself to be in a parasympathetic relaxed state even when things around you appear stressful.”
Improve your personal and professional life
Meditation has gained popularity over the years, but it’s still an underutilized tool for personal growth. The skills learned from meditation are transferable and have proven to be effective in improving an individual’s health and mental health. Studies reveal that meditation can help to minimize stress, improve memory, control emotions, and switch tasks with more ease.
Mindfulness meditation, in particular, has proven to prevent burnout, support psychological wellbeing, and improve the climate of an organization. Studies reveal that another technique, Transcendental Meditation, can increase job satisfaction, improve performance, and contribute to stronger relationships with coworkers and supervisors.
“Meditation is a practice that retrains your brain so your mind can redirect thoughts. One of the greatest benefits is that you develop greater self-awareness and awareness of your surroundings,” says Monisha Bhanote, MD, FCAP, ABOIM, known as the Well-being Doctor, which can help you reduce stress and cope with stressful situations at work and home. “With practice you can train yourself to be in a parasympathetic relaxed state even when things around you appear stressful.”
Meditation is a useful tool. If you’re having a bad day at work or if you’re suddenly facing a stressful situation at home, you can use the skills you’ve learned throughout your practice to remain calm and ground yourself, which will in turn help you control your emotions in the moment and make more thoughtful decisions.
The health benefits are great, too. According to Bhanote, meditation can help regulate your autonomic nervous system, which can, in turn, improve your blood pressure, metabolism, immune system, inflammatory levels, and hormone production, among other benefits.