The 5-4-3-2-1 Meditation

Last week, my mother, a certified life coach and healer, guest-posted an article about meditating on the go. Of course, there is more to meditating than that. So, here is the second part of “Meditation Techniques for Busy People.”

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As we discussed in the last post, meditation is nothing more than being aware of your surroundings.

When you are aware of your own self and your surroundings, you will feel more connected and mindful in every moment, which is the whole point of meditation.

You don’t have to sit silently for long hours or try fancy meditation techniques or listen to tapes from meditation gurus that seem to have no end.

That could be Phase II or III of your meditation journey, but not phase I.

The key to the success of any new habit or routine is CONSISTENCY.

Be it a new exercise routine or doing yoga or starting a new hobby. The ONLY ingredient you need, to be victorious in your new venture, is to be regular and steady in whatever you are going to start.

While trying to make meditation a part of your very busy life, your focus shouldn’t be on the amount of time you are spending in doing the meditation but on how often you do it.

Rather than pledging to meditate daily for 60 minutes and then stopping after a week, it is advisable to do it for a period of 5 minutes every day consistently till you feel that this new habit has ingrained in your daily routine.

Another tip for the beginners is to do it first thing in the morning when you wake up and are still in bed because at that time you will face less resistance from your mind or body.

This tip is applicable for any new habit that you are planning to take up.

Here’s a very simple meditation routine I have developed, especially for beginners, that can be done with ease, even if you are still in bed.

I call it the “5 – 4 – 3 – 2 – 1 Meditation”:

5 – Count five things you are grateful for. (For example, your family, your education, your body, your friends, happiness, wealth, abundance, fun, etc.)

4 – Count four things you can appreciate in your immediate surroundings (For example, a beautiful new day, warm bed you are sleeping in, the beautiful room, the sun, the view outside your window, etc.)

3 – Give three blessings to self or loved ones (For example: Bless yourself and your family with good health, happiness and lots of wealth)

2 – Forgive two people. They can be from your past or they can be someone presently bothering you.

1 – Do one minute of slow and deep breathing. Just be aware of your breath for a minute.

That’s it. The whole practice won’t take you more than 5 minutes and will keep you calm at least until the next time you do your meditation.

The key is to keep doing it until it becomes a routine. Let it become a part of your lifestyle, a part of you. Give it a proper chance before you think of giving up.

Self-care can be an uphill battle, but you’re the one who will emerge with a spiritual six-pack when you win. Keep going.

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There you have it. Some quick ways of meditating and destressing with no hassle. Treat meditation as a hobby or a fun activity rather than a job or task or something boring. You’ll be breathing regardless of whether you sit down and stay silent or not. So, why not take it a step further and kill two birds with one stone?

I want to thank my mother for writing this blog post. You’re the best. - Aarushi