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A Mindfulness Expert Explains How to Calm Your Mind in Just 5 Minutes a Day

We live in a busy world, filled with constant distractions. Our minds are always “on” and we’re always doing something.

But when was the last time you did nothing for 10 minutes? By nothing, I don’t mean watching TV. I mean literally nothing. No chatting, no eating, no reading, no reminiscing about the past or planning for the future. Simply doing nothing.

I bet that you have to go a long way back, which is a rather amazing thing considering our mind is the most precious resource we have.

Why Constantly Being On Makes Us Stressed

With our mind constantly being busy, distracted and thinking about the past or future, we don’t give it time to relax. Our mind whizzes away like a washing machine with all these confusing emotions that we don’t know how to deal with.

And what’s the result?

We miss out on the present world. We miss out on things that are most important to us.

How to Calm Your Mind So You Can Experience the Present Moment More Often

In the below TED talk by Andy Puddicombe, he says that 10 minutes of mindfulness meditation is all we need to gain a relaxed, focused mind. He brilliantly explains why meditation is so powerful and how to practice it.


The Most Simple and Effective Meditation Technique That Anyone Can Use

Andy Puddicombe certainly offers a great suggestion when it comes to mindfulness.

I also have a favorite meditation technique that I’d like to share here. It’s also more simple than others.

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All it involves is focusing on the object in front of you, allowing the mind to stay in the present moment.

The external object of attention acts as a point of reference to which the mind can easily be tethered. Every time it strays, you simply need to bring it back to the object.

It is important to realize that your mind will stray, but don’t beat yourself up about it – just gently move your attention back to the object.

The physical item you would like to focus on is up to you and anything from a candle flame to a rock could be used.

Notice all of the details of your object, even what it smells like or sounds like. Allow yourself to become one with your object.

Begin slowly at 2-5 min and gradually increase. I do this for about 20-30 min a day (I started at 1 minute!). My mind still strays, but not as much as it used to. According to Buddhist texts, ‘master level’ is reached when one can focus on an object for 4 hours without losing focus!

The focused meditation technique is very calming and centring. It anchors us in the present moment, freeing us from judgements about the past or worrying about the future.

Give it a try and let me know how it goes!


Continue the Conversation

This idea came from Tracy on the Ideapod platform – a social network for sharing ideas. You can view the idea and respond to Tracy here.

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