Toggle High
Contrast On
Categories
Body icon
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View Topic
Life icon
Life
GR8NESS isn’t something you do; it’s how you live.
View Topic
Mind icon
Mind
Infuse mindfulness and awareness into everything you do.
View Topic
Self Care icon
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View Topic
Soul icon
Soul
Connect with all of humanity and discover your true self.
View Topic
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View More
Categories
A life in motion is a life well lived. Move. Discover. Grow.
View Topic
True health lies in finding the perfect balance of mind, body, and spirit.
View Topic
Chronic pain can be debilitating. Regain control of your body and mind.
View Topic
Remedies sourced from nature help heal pains, both seen and unseen.
View Topic
Feed your body properly and you’ll nurture more than just the physical.
View Topic
Life
GR8NESS isn’t something you do; it’s how you live.
View More
Categories
Ease the way you move through life with simplicity and intelligence.
View Topic
Strengthening your relationships helps you celebrate who you’ve become.
View Topic
Raising children is the job of a lifetime. And you never get to retire.
View Topic
Our planet is a marvelous gift. Become the change the world needs by helping it heal.
View Topic
They’re an extended part of your family. Care for them the way they deserve.
View Topic
Mind
Infuse mindfulness and awareness into everything you do.
View More
Categories
While you cannot escape the stresses of life, you can find shelter inside yourself.
View Topic
Calming anxiety, easing depression, and discovering peace of mind are within your grasp.
View Topic
Everyday tools, training, and techniques to convince your brain it can be so much more.
View Topic
From mantras for self-love to changing the way you look at wellness.
View Topic
category alt tag
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View More
Categories
The journey of self-discovery is never-ending. Embrace your journey.
View Topic
Feeling good about your outside impacts how you feel about your inside. Feel beautiful both ways.
View Topic
Soul
Connect with all of humanity and discover your true self.
View More
Categories
Dive into your practice and experience something new every day. Give your mind some space to grow.
View Topic
Feed your mind with powerful positive statements to help you believe in yourself.
View Topic
In a fast-paced world, sometimes the best thing you can do is to breathe.
View Topic
GR8NESS expert Expert Reviewed
Woman meditating by the beach during sunset
Image by mohamed_hassan / Pixabay
727 Views
4 Min Read Time
0 Shares

Mini Meditation Sessions

GR8NESS RATING
8
gr8 vote
GR8
1
meh vote
MEH
0
pass vote
PASS

New to meditating? Don’t have more than a few minutes of peaceful alone time in your day? Just want a try out quick techniques to help you de-stress?

Mini-meditations are exactly what you’re looking for.

Mini-meditations are short meditation techniques that you can do anywhere, anytime, and with just a minute or two.

All you need is yourself, a quiet space, and a comfortable spot to sit or lay down. Below are some mini-meditation techniques to start your practice:

Meditation Techniques in Under a Minute

Meditation incorporates a wide range of techniques and activities. Mindfulness, controlled breathing, relaxing, and yoga are all forms of meditation. Basically, any form of mind and body activity that helps you increase your sense of calm falls under the meditation category.

We all have different needs and wants from meditating. It’s important to remember that different techniques work better for different people. Try some of the following mini-meditation techniques to see how effective they are for you:

Take Some Deep Breaths – Whether you have a few seconds or a few minutes, take a few slow, deep breaths. This lets your body know that you’re “resetting” and can take the edge off feeling stressed or anxious immediately.

Practice Being Mindful – Mindfulness is being aware of what’s happening right now, in the moment. You can practice mindfulness at any time during your day. Just take a deliberate approach to what you’re doing and think through why you’re doing your current activity. Use all your senses to take in what you’re doing. You’ll feel more “present” for doing so.

Practice Affirmations – Everything we say or think to ourselves is an affirmation. The more we tell ourselves something, the more likely it is we will make it come true. Write down some affirmations that you want to realize in your life.

To give you some examples:

  • I can accomplish anything I set my mind to.
  • I learn from the mistakes I make.
  • I make the best of every situation.
  • I enjoy life to the fullest.
  • I treat everyone with respect.

Repeat your own affirmations out loud to yourself while looking in a mirror first thing in the morning, and last thing at night. You can also repeat them during the day if you find time too.

5-Minute Meditation Ideas

If you want to progress to longer meditating sessions, start with 5-minute sessions. You can achieve a lot in 5 minutes of focused meditation.

This YouTube video is the perfect example of a 5-minute guided meditation. It takes you through some breathing exercises, helps you to understand how you are feeling, and you’ll feel a flow of peaceful energy flow through you while listening to it.

You may prefer to do some breathing exercises without help. If so, set your stopwatch for 5 minutes, get comfortable, and follow these steps:

Step 1 – Slowly breathe in through your nose letting your belly fill with air.

Step 2 – Pause for a moment, before slowly breathing back out through your nose.

Step 3 – Place one, or both hands on your belly so you can feel it rising and lowering as you breathe.

Step 4 – Try to keep you mind from wandering while breathing. Focus only on each breath as you slowly inhale and exhale.

10-Minute Meditation Ideas

Once you start to see the positive effects of 5-minute or shorter meditations, you may want to stretch out to 10-minute sessions. Ten minutes still falls under “mini” sessions, but it’s long enough to see and feel some huge changes.

There are no shortage of free 10-minute guided meditation videos/audio tracks on YouTube to help you start. Here is a powerful guided meditation video, it guides you through all the steps to help you achieve a calm state.

Follow the same principles outlined for shorter sessions. Find techniques that work best for you and make time every day to practice them.

Getting the Most out of Your Mini-Meditation Sessions

If you don’t feel like you’re getting much out of your meditation sessions, here are a few tips that may help:

Be patient and persistent – Meditation is not an overnight miracle cure to all your problems. But it can help over time, so stay persistent.

Believe in the process – Keep an open mind and believe in the process. It works for millions of people around the world every day. It can for you, too.

Improve outside of meditation – Meditating, repeating affirmations, and being mindful for those brief moments you get each day is great. But adapting your lifestyle along the way is another long-term goal you should aim for.

Continual development – Don’t get stuck with the same routine every day for months. Continue learning new techniques. Meditating is a lifestyle, so try it all.

GR8NESS RATING
8
gr8 vote
GR8
1
meh vote
MEH
0
pass vote
PASS
Matt
GR8NESS Writer
Matt is a GR8NESS contributing writer on such subjects as pets, CBD, pain relief, sexual health, time management, and family & parenting. When he's not placed in the awkward position of referring to himself in the third person, Matt tries to keep two Dachshunds, an 18-year old daughter, and one wife blissfully happy but not necessarily in that order.
Learn More
Related Articles
GR8NESS expert Expert Reviewed
Image by Andrea Piacquadio / Pexels

Coronavirus Relaxation Techniques to Practice Indoors [Video]

During times of stress, having a few relaxation techniques at the ready can help keep you grounded. It’s difficult when we are constantly bombarded with information, and facts seem to be changing every other minute. We’re dealing with unexpected issues like suddenly working from home, keeping kids occupied, and basically,...
GR8NESS expert Expert Reviewed
Image by Omid Armin / Unsplash

7 Life Hacks to Set Up a Meditation Practice

Meditation has many benefits that are backed by science. It's common to say to yourself "I should really start meditating," or have conversations with friends about the amazing things you hear about the practice. But you're busy, you're stressed, and you don't have a good place to meditate anyway. It's...
GR8NESS expert Expert Reviewed

The Science of Meditation: Can it Improve Neuroplasticity?

Our brains are dynamic by nature, built to be adaptable and resilient. Science calls this quality neuroplasticity. This is the reason why stroke patients can relearn skills. Our brains actively grow and rewire themselves in response to new learning and stimulation. For this reason, many people use brain training to...
The URL has been copied