Breathe in, breathe out. Meditation is really that simple. However, quieting your mind for a number of minutes can be daunting and challenging. We are so used to constant notifications and mental stimulation that any mental stillness can be near impossible to maintain, especially when first starting out with meditation.
Is it worth it? We think so. Meditation is a widespread practice which has been used for thousands of years to develop spiritually and calm the mind. The research on meditation is suggestive that it can help manage negative effects of stress, pain, addiction, and anxiety. Generally, there is something to gain for anyone in taking time for oneself, reconnecting with your inner being. A little bit of peace and quiet is good for everyone.
If you are looking to get into meditation, but can’t or don’t want to commit to a long and arduous session, there are plenty of short meditations available. Use these to get a taste of meditation to see if it’s for you, or, use them for a quick getaway during the working day.
Spire has a large collection of meditations lasting around 5 minutes or less. Get started with some of our short favorites listed below.
First Practice Session
This session is the perfect way to experience a meditation as a beginner. It involves a straightforward breathing exercise, with a guidance to help you focus on your breath and chimes to signal the halfway points of the meditation.
Use this meditation especially if you’ve never meditated before. It’s the perfect introduction to meditation and mindfulness.
5 Mindful Minutes
This meditation is a great if you cannot find a quiet space to meditate. You can pop in some headphones and meditate anywhere with this session. In fact, this meditation leverages the sounds of bustle around you to take you through a mindfulness exercise.
This meditation will not only help re-center you as you go about your busy day, it can also help you see the business around you in a new, more peaceful, light.
Everyone has days when they don’t like what they see in the mirror. This body compassion exercise is a great way to squash body insecurities and regain a sense of self-confidence.
The meditation takes you through a journey of gentle observation of your body parts, an appreciation and acceptance for all that they are and all that they are not.
Your Body’s 4 Elements
A meditation guided by the legendary Vietnamese Buddhist monk Thich Nhat Hanh. The meditation is essentially an enhanced breathing and body observation meditation. During each breath in and out, Thich Nhat Hanh asks the listener to focus in on one of the body’s four elements: fire, air, water, and earth.
The connection to these four elements gives you full observation of your body and its biological functions in a way that connects to gratitude.
If you’re trying to be a healthier eater or lose some weight, this meditation is for you. It is both a meditation that you can perform to calm your mind during the day and a meditation you can practice when you eat.
This meditation is a way to help us become more aware of what we eat and how much we eat. It is a way to help ensure that we are present while we consume food, which makes the experience more pleasurable and ensures that we are only eating what we need. In other words, this meditation teaches us to eat more mindfully.
Feeling sluggish? This quick meditation is a way to kickstart your energy levels. This meditation guides your through a visualization which leaves energized and ready to take on the rest of the day.
30 seconds to Focus
30 seconds is all this meditation needs to refocus your mind on a specific task. Use this anywhere anytime you are trying to get something done.
There are plenty of meditation options that can serve as a point of entry even if you don’t have a ton of time to meditate or just want to try it out with some low-commitment options. You might not think you have time to take a break, but everyone should have five minutes for a little peace any day.