We all know the feeling — lying in bed, mind racing through everything you said, didn’t say, or need to do. Meditation isn’t about stopping your thoughts; it’s about learning to observe them without getting swept away.
When your mind feels loud, a short meditation can bring calm and perspective. Here’s a simple 5-minute practice:
- Find a Comfortable Position: Sit or lie down somewhere quiet. Let your body relax.
- Focus on Your Breath: Feel the rise and fall of your chest. Don’t try to control it — just notice.
- Anchor to Sensation: If your mind wanders, gently bring your focus back to the breath or the feeling of your body against the floor.
- Label Your Thoughts: When a thought arises, silently say “thinking” and let it pass. This helps you step back from the mental chatter.
- End with Gratitude: When you finish, take one deep breath and thank yourself for pausing.
Over time, you’ll find it easier to come back to the present moment — even on busy days.
Try This Today: Take five minutes before bed to focus on your breath. When your mind wanders, gently return to the rhythm of your breathing.
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