You can learn how to meditate in just five minutes today. In this brief blog post, I will share how to achieve that. I began my meditation practice over a decade ago while living in Hong Kong, where I often felt overwhelmed by a constant stream of thoughts.
The essence of meditation is to be with what is and not get carried away by thoughts of regret about the past or anxious thoughts about the future. This simple meditation helps you practice exactly that. Here we go:
1) Set your timer for 5 – 15 minutes.
2) With each slow in-breath, you count. 1 - 2 – 3.
3) When you get to ten, you start from 1.
4) If you lose track, go back to 1.
Here are a couple of additional tips:
You keep your breath relaxed and through your nose.
You can keep your eyes open or closed.
Sit in a comfortable and relaxed position.
Put a smile on your face if you lose track before getting to 10.
I have not come across this meditation in any app or by any meditation teacher. Does this mean that it does not work? I think the reason is that it is so simple that anyone who makes a business out of meditation will not dare to suggest it. Here, you don’t need anyone to guide you or help you do visualizations. It takes some practice to sit on your own, but you will likely experience many of the same benefits I have experienced.
The most significant change for me has been the ability to calm my mind and let thoughts pass by like clouds in the sky. I now have the power to choose which thoughts I want to engage with and which ones to let go. Another change is my improved ability to stay present with others, which is crucial in leadership and teamwork. The practice also helps me relax my mind, which in turn relaxes my body, a useful tool before an important negotiation or working on business strategy.
In a complex world, I like the simple things we can do to improve our situation. This simple meditation does precisely that.
I sincerely hope you will give this practice a try. I am eager to hear about your experience with it.
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