5 Minute Mediation Guide

5 steps to meditation practice

Intro Think of the practice meditation like a bank account, the more you practice and store the more stable and solid you feel. When we’re spending our “money” by working all the time, talking all day, giving to others constantly, you drain the bank account. Time to build your savings through this simple practice. You can do it. It just takes practice.

Step 1 - Choose Time of Day

Recommend morning, any time of the day is better than not practicing.

Step 2 - Find a Quiet, Conducive Place

Consider light, temperature, and distractions. It’s just not possible to have NO distractions, be open to new places that might work to quiet your mind. I started practicing in a space next to a train line, and it works.

Step 3 - Sit Comfortably

Sit in a relaxed cross-legged or seated position in a chair. Shoulders aligned with hips. Crown of head upright.

Left-hand palm up, right-hand on top with palm up, tips of thumbs touching, making a triangle shape.

Step 4 - Eyes and Nose

Keep eyes open with a gentle gaze about three feet ahead of you

Focus attention on the base of the nose, where the air flows in and out.

Step 5 - 5 Minute Timer

Set a timer for 5-minutes and let the process unfold naturally. Focus your attention on your breath. Meditation is NOT the absence of thoughts as thoughts will arise, you’re human and that’s normal. Try to not feed the thoughts by noticing when thoughts arise and bring attention back to the breath, the airflow in and out of the nose.

Tips and Tricks

Any time you can set aside for yourself, you pay yourself back exponentially. It takes practice and patience with the process.

Getting sleepy every time? Consider brightening the room and making it slightly cooler

Too active brain every time? Consider darkening the room and making it slightly warmer