In today's fast-paced world, overwhelm, distraction and anxiety have become common companions for many of us. Meditation is an ancient tool that can also be a powerful ally to help with the stresses of living in a complex and ever-changing world.

The best part about meditation is that it doesn't require any special equipment or a lot of time; in fact, you can do it anywhere in just five minutes. You can try it when you wake up before your morning coffee, or during your lunch break at work. Or even in the car before you come inside after the day’s activities. The options are endless. There are also numerous free meditation apps available that can guide you through this process.

Understanding the Power of Meditation

Research shows that regular meditation can reduce stress and anxiety levels, improve concentration and memory, enhance self-awareness and self-esteem, promote emotional health, lengthen attention span, reduce age-related memory loss, generate kindness, fight addictions and improve sleep. Meditation helps at work, at home and with our relationship with ourselves.

But even with all these benefits, it’s still so easy to tell ourselves that:

· I don’t have time to meditate

· My mind is too busy to meditate

· I’ll meditate when … the house is tidy, the kids are asleep, the washing is done.

This blog is here to remind you that you don’t need a quiet mind or a tidy house to meditate, and that five minutes is enough to reduce stress and calm your mind.

The 5-Minute Meditation Technique

Meditating for just five minutes a day can make a significant difference in your life. Here's how you can do it:

1. Find a quiet place: This could be anywhere - your office desk during lunch break, park bench during your morning walk or even your bed before you sleep.

2. Set a timer: Use your phone or watch to set a timer for five minutes.

3. Close your eyes: This helps to shut out external distractions and guide your awareness inwards.

4. Focus on your breath: Pay attention to the sensation of breathing in and out. Notice the rise and fall of your chest. See if you can invite the air deep into your belly. Can you hear the air as it moves in and out. Stay with the process of breathing for a few minutes, bringing to this observation a sense of curiosity.

5. When thoughts enter (they will!) see if you can give them a name. For example: rumination, replaying, worrying, planning or wanting. Then imagine these thinking habits like clouds in the sky. Allowing them to move across your awareness without you having to hold onto them.

6. Notice sounds in your environment. Notice sounds far off in the distance and sounds closer by. Have some fun with it. See if you can notice the interplay of sounds, and the moments of silence in between.

7. Scan your body. See if you can locate some tension or tightness. Now direct your breath here. Imagine that your breath is sending a wave of relaxation to these parts of you.

7. End the session: When the timer goes off, slowly open your eyes and take a moment to notice how you feel.

Using a Free Meditation App

While the above technique is simple and effective, using a free meditation app can make the process even easier and more enjoyable. You will also receive a reminder which makes it more likely you will stick with it! On The Happy Habit app, there are lots of free guided meditations that last for five minutes. These are prefect for beginners or those of us wanting to meditate more than once a day and like some instruction.

Keen to commit to a 10- or 30-day 5-minute meditation challenge for free?

Download The Happy Habit app and try the free meditation challenge.