Master Mindfulness Quickly: 5-Minute Daily Meditation

Ready for a life change but don’t have much time? Start this 5-minute meditation routine today and see the difference it makes. Discover how quick and easy mindfulness can lead to lasting peace and joy.

For best results with this guided meditation below:

— wear headphones
– be in a place where you won’t be disturbed for the next 15 minutes
— turn off the ringer on your phone
– listen regularly
– book mark this page to come back whenever you want

Key insights on mindfuless meditation

  • Simply accepting and allowing whatever you notice in your body without judgment is a key aspect of mindfulness meditation.
  • Noticing what is with a sense of compassion in your heart and letting it be continue to do this now with your breath as well as your body.
  • Don’t judge if your mind wanders, just return your focus to your breath and body, and let everything simply be, including yourself.

Guided Mindfulness Meditation: Step By Step

Step 1: Find a Comfortable Position

Settle into a comfortable position. You can sit on a chair with your feet flat on the ground, lie down on your back, or sit cross-legged on a cushion. Adjust your posture until you feel at ease. Close your eyes gently, letting your eyelids rest.

Step 2: Tune into Your Body

Start by noticing your body. Feel the weight of gravity pulling you down. Sense the points of contact between your body and the surface beneath you—perhaps your feet on the floor, your back against a chair, or your body on the ground. What sensations do you feel? Are there any areas of tension or relaxation? Simply observe without trying to change anything. Accept and allow whatever you notice, without judgment.

Step 3: Cultivate Compassion

With a sense of compassion, continue to notice what is happening in your body. Imagine you are a kind observer, watching without any criticism. Let it all be. Now, shift your attention to your breath. Feel the rise and fall of your chest or the sensation of air entering and leaving your nostrils. What do you notice about your breath? Is it deep or shallow, fast or slow? Just observe, accept, and allow it to be as it is, without judgment.

Step 4: Expand Your Awareness

Keeping your eyes closed, allow your awareness to expand beyond your body. Sense the space around you. Imagine you can feel the air surrounding you, the objects in the room, and the atmosphere. Let everything be as it is. There is nothing to change or judge. Just be present with the space around you.

Step 5: Handle Wandering Thoughts

If your mind begins to wander, acknowledge it without judgment. Gently bring your focus back to your breath, your body, and your presence. It’s natural for thoughts to come and go. Allow them to pass like clouds in the sky. Return your attention to the present moment, letting everything be, including yourself.

Step 6: Return to Physical Sensations

Gradually bring your attention back to the physical sensations in your body. Start by rolling your shoulders gently, feeling the movement and any sensations that arise. Wiggle your fingers and toes, noticing the subtle shifts and feelings. Stay mindful of the present moment as you reconnect with your physical body.

Step 7: Open Your Eyes

When you feel ready, slowly begin to open your eyes. Take a few moments to adjust to the light and the world around you. Carry this sense of present moment awareness with you as you move into the rest of your day.

Practicing this regularly will transform your days and ultimately enhance your life. Make it a habit, and feel the difference.

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About The Author

Jim Van Wyck

Jim has been teaching meditation, mindfulness, and positive self-talk since 1982, when he was first certified as a Certified TM Teacher. He has trained in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), and many other teachers over the years.

He is co-founder of The Meditation Coach Institute (MCI) and author of MCI’s Mindfulness Coach Certification Training.
Jim is author of the ebook Mindfulness For Beginners.
Jim writes here at and at The Self Talk Center.
Jim’s Facebook Group, Meditation Techniques For Beginners, has over 45,000 members and his Facebook page Meditation Techniques Daily has 714,000 followers.

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