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Headspace’s most straightforward exercises - including a 10-day beginner’s course on the essentials of meditation and mindfulness - are available for free and are an ideal way to start building the foundation for a life-changing daily meditation practice. What’s more, 10 days of Headspace increases positive feelings by 16%! The Headspace app offers 1-minute, 3-minute, 10-minute, and 20-minute meditations, which use a guided visualization technique in order to achieve a sense of ease and joy within the body. For example, Headspace reduces stress in 10 days, and 4 weeks of Headspace improves focus by 14%. Between the 5-minute guided meditations that Headspace offers and the unguided style you can practice entirely on your own, there are numerous ways to fit meditation into everyone’s day.Īfter you’ve tried a few 5-minute meditations, establishing a daily meditation practice can help you to begin unlocking even more benefits. When we become aware that just five minutes per day is enough to ease anxiety and improve our mood and focus, it makes it even more doable to create a morning meditation practice. There are loads of reasons we might feel like skipping our mindfulness meditation practice, the biggest is usually that we may find it difficult to set aside time in our busy schedules. And, if you don’t have five minutes to spare today, try this 1-minute meditation you can do anywhere. You can also try the brand new Sleep by Headspace, which helps to create the perfect conditions for healthy, restful sleep.Ĭonsider taking five minutes for yourself today, allowing yourself to meditate, breathe, visualize and begin experiencing the health benefits. Regular meditation at any time of day has been shown to help with sleep health. There are loads of benefits to building a nighttime routine - just as with a morning routine! - because setting yourself up for quality sleep and a restful night is the key to a healthy mind and body.

If you’re unsure the best time of day to incorporate this practice, consider adding it into your nighttime routine to start.

We can choose to spend five minutes of “free time” scrolling our Instagram feeds on our mobile phones, putting energy into other people, or choose to intentionally replenish ourselves and rest our minds. However, you will always know that when time constraints arise, five minutes is all you really need.įor most of us, each moment in the day is in demand, with dozens of people to answer to and numerous mobile notifications going off at any moment. You might even find that after incorporating five minutes per day, you’d want to slowly increase your practice time as the weeks, months and years go by. In fact, a 2018 study at the University of Surrey shows that the brains of meditators are less affected by negative feedback due to the altered levels of dopamine in the brain, because of regular meditation.įor those who are just starting their meditation journey, five minutes is a perfect amount of time to become comfortable in quietude and learn more about yourself. Incorporating a 5-minute mindfulness meditation practice into your morning routine, lunch break, free time at the office, or pre-bedtime wind-down session can become a strong practice in and of itself, as well as a precursor to doing longer meditations such as 10 minutes or even 20 minutes.įive minutes spent practicing a guided meditation, unguided meditation or visualization imagery is proven to improve focus, self-compassion, mood, immune function and quality of sleep. In fact, meditation has been called a push-up for the brain because of its ability to improve cognitive control and strengthen the brain’s fiber connections. Choosing to spend five minutes with your thought processes and breath can be as beneficial as choosing to go for a 5-minute walk, jog or sprint. Choosing to implement a 5-minute guided meditation into your daily routine is a great way to familiarize yourself with the simple act of sitting in stillness in the midst of your day-to-day responsibilities.

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