5-Minute Meditations For Busy People

Practicing meditation may be able to physically alter the brain, lower blood pressure, help navigate stress, and lessen the severity of IBS symptoms. All great, but what are we to do if we’re too busy, working full time, caring for children, or just plain stressed?

Fortunately, the practice of meditation has evolved with our demanding careers and personal lives. It’s no longer just for those devoted enough to spend all day in a silent, cross-legged seat. In the modern world, meditation can and—arguably—needs to be bite-sized. Which means anyone can do it, at almost any time.

To help you get blissed-out, here’s the rundown of five meditations you can do in five minutes.  

Meditation on sound

In a mini ABC Classic Flow podcast, Lara Zilibowitz guides the listener to the track of relaxing violin music. In sound meditation, you turn your body into one big ear, as Lara puts it. Find the track, here.

Self-love meditation

Try this one when you’re feeling particularly self-critical and judgmental of yourself. Or use the positive affirmation to set yourself up for a successful day.

  1. Find a quiet place to sit and set a 5-minute timer on your phone, with the volume low so as not to startle yourself.

  2. Place your left hand on your belly and your right hand across over your heart, almost as if you’re giving yourself a little hug.

  3. Take a few moments to focus on your body rising and falling under your hands with each breath.

  4. As you start to relax, say to yourself aloud or in your mind: “I am whole. I am worthy.”

  5. When time is up, give yourself a little squeeze of love!

Yoga Nidra - A full body relaxation meditation

Yoga nidra takes your attention to each body part, guiding you to relax each in succession. It can leave you feeling weightless and grounded and is great to help you wind down for sleep. Find the relaxing track from a Classic Flow episode, here.

Thank You Meditation

Gratitude is a powerful emotion that can give you both peace and perspective. Use this one when you feel like life just isn’t going your way. You may be surprised who comes to mind during this activity.

  1. Find a quiet place to sit and set a 5-minute timer on your phone, with the volume low so as not to startle yourself.

  2. Take a deep breath to settle in, and then picture a partner or family member for whom you are grateful. As you see them in your mind, say an internal “thank you” for their presence and support.

  3. Continue doing this, working your way from those closest to you, to those you know socially, professionally, or even a stranger who did something nice for you today.

  4. At the end, take a moment to recognise your place in a web of connection to those around you.

Space Awareness Meditation

This meditation aims to make you feel grounded in your body and in the present moment.

  1. Find a quiet place to sit and set a 5-minute timer on your phone, with the volume low so as not to startle yourself.

  1. Begin my breathing deeply and becoming aware of your body.

  2. As you feel ready, take the awareness of your body out to the surface where you sit. Notice what it feels like to sit there.

  3. Then move outwards and notice the space—it’s sounds and smells.

  4. Feel your own presence within the room where you sit. See the room with your eyes closed. As you open your eyes, allow yourself to sit with this feeling for a moment before moving on with your day.