Do you only have 15 minutes to meditate? Go for it! Adding meditation into your daily routine can make a huge difference in how you feel throughout the day, even if only 15 minutes each morning or night. You’ll find yourself sleeping better at night, waking up earlier without an alarm clock every day, and finding it easier to remain calm during stressful situations.
There are many benefits to meditating every day. One of the main reasons people meditate is because it helps give their life a sense of purpose, direction, and appreciation. By focusing on the present moment, you are able to become more in tune with your surroundings, which allows for better perception and awareness of things that might have gone unnoticed before. This then leads to developing empathy for others, being able to appreciate what you have in your own life rather than dwelling about what you don’t have.
One study published in the Journal of Positive Psychology found that just 15 minutes of meditation each day for eight weeks resulted in better mental health and well-being. The participants in the study who meditated showed reductions in anxiety and depression, as well as increases in mindfulness and self-compassion.
Another study, published in JAMA Internal Medicine, looked at the effects of meditation on stress levels and blood pressure. The researchers found that those who participated in a three-month mindfulness meditation program had lower stress levels and blood pressure readings than those who did not participate in the program.
So, while the benefits of meditation can vary from person to person, it appears that a short amount of time can be beneficial. If you’re looking to get started with meditation, try dedicating 15 minutes each day to it and see how you feel. You may find that you start to experience some of the benefits listed above!
Here’s a quick and easy way to do it.
1. Find a quiet spot where you can relax without being disturbed.
2. Sit up straight with your eyes closed.
3. Take a few deep breaths and relax your body.
4. focus on your breath and count each inhale and exhale.
5. When your mind begins to wander, gently bring your attention back to your breath.
6. Continue this for five minutes, then gradually work up to fifteen.
7. When you’re finished, take a few moments to stretch and relax.
If you follow these steps, you’ll be able to meditate in just 15 minutes!