Five Minutes
to Inner Peace
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5-Minute Guided Meditation
Guided by Justin S. Grant, MA · from Spirituality for Busy People
What Happens in Five Minutes
Prepare the body. Kneel on a cushion, sit in a chair, or recline on a bed — whatever lets the spine lengthen and the body be forgotten. The eyes may be open, closed, or half-shut.
Settle the feelings. Let the emotional nature grow still. Whatever surfaces can wait; it is easier to meet afterward, in a clearer light.
Quiet the mind. This is the real work, and it is perfectly possible with practice. A beginner may hold focus for only a few seconds before the mind runs off with some fantastic story. That is normal. Notice it, and gently return — the less reaction, the better.
Breathe. The practice itself is simple and universal: attention on the breath, in and out through the nose, slowly and deeply, until the bell sounds. Then come back to the body and the room, and carry that mindful breathing into the rest of the day.
Make it daily. Same seat, same time, five minutes. Before the phone in the morning, or in the pause after lunch. A short practice kept every day does more than a long one kept now and then.
Five minutes counts. Daily beats occasionally long.
Why Meditate?
What meditation is
“Meditation is the act of temporarily arresting the outward-facing awareness such that consciousness is focused inwardly, in a steady state of receptive inquiry.” — Business & Spirituality, p. 253
What it gives
“Enhanced soul connection boosts inner confidence and lessens destructive habits… Meditation connects us to our inner guides, heals the psyche, and becomes a springboard for creativity. Right meditation silences the noise of egoistic preoccupations, replacing them with songs of joy, community, and gratitude.” — Business & Spirituality, p. 256
Why a daily practice
“Regular meditation practice shares many of the health benefits that are attributed to proper diet, adequate exercise, steady gratitude, and active rest. Naturally, they must all be incorporated into an overall health program; none is a substitute for another. Meditation reduces stress and induces relaxation, both essential for radiant health.” — Business & Spirituality, pp. 258–259
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“Meditation is the human inhalation of the soul's holy exhalation.”Justin S. Grant, MA · Business & Spirituality, p. 253