A Guide to Rapid Calm: Five-Minute Meditation for Beginners

Masthead Image
Woman Meditating in Nature
Author Name: Lucas Cook
Date: Thursday March 21, 2024

Body + Mind is reader-supported. We may earn an affiliate commission when you buy through some of the links on our site. 

Imagine yourself stuck at your relative’s house with your dysfunctional family or rushing to meet a deadline at work. Who wouldn’t feel overwhelmed under those circumstances? A five-minute meditation for beginners is what you need to learn to nurture your mind, body and spirit instantly. 

Of course, meditation can be daunting if you have little practice. Those with endless thoughts popping into their heads may struggle to focus. This guide will help you understand the importance of brief meditations throughout your day and how to quickly and effectively dive into one when needed.

Woman Meditating

Short and Sweet: What Is a Five-Minute Meditation?

A five-minute meditation is just what it sounds like — a relaxation technique to feel less stressed in five minutes. It’s also an excellent way for beginners to build up to a more extended meditation practice. 

According to a 2022 study, 10-minute meditations daily for 10 days were enough to reduce depression and anxiety during the height of COVID-19. A five-minute meditation is halfway there, or you can meditate for five minutes twice daily for effective results. 

Like longer meditations, there are several approaches to rapid relaxation, including the following:

  • Guided meditation: Structured five-minute meditations for beginners through classes, online resources and mobile apps
  • Mantra meditation: Repetition of a word or phrase to help you focus during meditation
  • Body scan: Awareness of different parts of your body and recognition of tension and tightness
  • Visualization: Imagining yourself somewhere relaxing, such as a beach or lush forest 

You can feel refreshed and renewed in just five minutes, regardless of the type of meditation you enjoy doing. 

The Benefits of a Five-Minute Meditation

Decades-worth of research has shown the positive effects of meditation on your mind and body. Some of the benefits include things such as:

  • Reduced feelings of depression and anxiety
  • Better sleep
  • Improved memory and cognitive function
  • Promotes weight loss efforts and weight management
  • Decreased blood pressure
  • Greater concentration and attention span
  • Enhanced creativity and imagination
  • Stronger immunity — eight days of meditation activates the immune system
  • Reduces emotional reactivity
  • Decrease pain and discomfort

Although you’ll feel many positive effects after meditating, it could take time for meditation to produce other health outcomes. Meditation creates new neural pathways, similar to cutting branches away as you venture through a dense forest. 

Woman Meditating on a Dock

Putting it into Practice: A Simple Five-Minute Meditation for Beginners

Don’t fret if you’re unsure how to begin a five-minute meditation — there’s nothing to it. Here are a few straightforward pointers for putting it into practice. 

Get Comfortable

Sit comfortably on the floor or a chair — some prefer leaning against something for back support or using pillows to prop themselves up. You’ll want to change your position anyway if you feel discomfort or a pinch in your body.

Comfort is critical during a meditation session of any length. If you have pain anywhere, it could be a significant distraction from achieving relaxation.

Count Your Breaths

Imagine your mind as a ship on the high seas — then let your breath be your anchor. Breathing is essential to meditation, allowing you to calm yourself within those five minutes rapidly. 

Inhale slowly and deeply, paying attention to the air filling your belly. Hold your breath for three or four seconds before slowly exhaling. Continue breathing exercises as your body releases tension, staying present by counting breaths.  

Become Body Aware

Close your eyes and draw your attention to your toes, mentally telling them to relax. Then, move up to your ankles, calves, thighs, pelvis and up to your head. As you do this, you’ll notice and release areas of tension. 

The brain has more control over your body than you realize. When you think of relaxation within a specific body part, you can create it. Often, you can best achieve body awareness through body scans. 

Just avoid rushing through your five-minute meditation. If you feel tightness anywhere in your body, acknowledge it and continue to move up and down. 

Visualize Calm

Suppose your riding public transportation through a bustling city — a perfect time to close your eyes for five minutes and meditate. Rather than getting wrapped up in the chaos, visualize yourself on a remote beach or walking through lush woods. Perhaps you can taste the salty air or hear birds chirping in the canopies. 

One of the more challenging aspects of a five-minute meditation for beginners is maintaining control of your thoughts. If you’re new to meditation, quieting a busy mind can be difficult. Acknowledging your thoughts as they appear helps you build control and eliminate them, freeing up your mind space for greater concentration.

Return to the Present

Avoid pulling yourself out of a meditative state suddenly. Instead, let your eyes flicker open and remain seated and quiet for one or two minutes longer. 

The end of your meditation session should be when you grow an awareness of your surroundings again. You’ll want to continue to count your breaths — slow and long. When you feel ready, ease your way to a standing position and gently stretch your body.

Meditating at a Park

Beginners Tips for Effective Meditation

A five-minute meditation is an easy way to achieve zen while on the move — a moment of calm and quiet to center and ground your mind and body. Although anyone can practice meditation wherever they are, beginners may have difficulty getting into a rhythm. The following tips will help you form a smooth practice:

  • Set a timer: If five minutes is all you have to meditate — or you can bring yourself to do — setting a timer can eliminate the need to check the time.
  • Find your best position: A seated position isn’t the only way to meditate. Those with back problems or joint aches might prefer lying on their backs or standing up.
  • Beat distractions: Put your devices away and make sure you do your five-minute meditation where it’s quietest to avoid distractions.
  • Utilize meditation resources: Download meditation apps and use guided meditations to shape your practice for structure as you begin. A meditation class is an excellent way to get community support, too. 
  • Consistency is key: Try to take five minutes out of each day to meditate — then increase to five minutes twice daily or extend your usual practice.
  • Meditate in the morning: Studies show you have a greater chance of sticking with meditation when you practice in the morning.
  • Add movement: Walking meditations and gentle swaying can enhance your practice and concentration.

Begin Five-Minute Meditation for Moments of Calm

Stress can occur at any time of day for various reasons. Learn to cope with everyday pressures and the unknown with five-minute meditations. It’ll help you to relax and achieve better health and well-being.

Previous ArticleHow To Read A Pregnancy Test Next Article7 Safe Practices and Solutions for Migraine Relief When Pregnant
Subscribe CTA Image

Subscribers get even more tailored tips & deets delivered directly to their inboxes!