How to do a 5 Minute Meditation

The modern world is full of distractions. From work responsibilities to chores around the house to maintaining relationships with friends and family, it can feel almost impossible to take time out of our ever busy schedules to prioritize mental health. But it does need to be a priority, especially considering over 80% of Americans surveyed by the American Psychological Association reported feeling stressed in 2021.

We want to challenge you to start by taking just 5 minutes out of your day to breathe a little deeper and calm your mind. We know what you’re thinking… will 5 minutes really make an impact? Well, it’s a great place to start! Your goal should be to eventually increase to 10 minutes, 20 minutes, 30 minutes, an hour… at some point it will feel less like a chore and more like a gift you’re giving yourself to relax and settle your mind. So start with 5 minutes to get in the habit and then continue practicing from there.

Step 1: Get Comfortable

Find a place to sit where you are comfortable. This may be a spot on the couch, cross-legged on the floor, or even right in your office chair. Turn away from screens and, if using your phone to listen to a guided meditation or as a timer, put it in “do not disturb” mode.

Step 2: Close Your Eyes

Close your eyes to really tune inward and allow your mind to relax...

Step 3: Focus on your breathing

Take a long, deep inhale. Hold the breath at the top for 3 seconds, and then slowly exhale. Picture something that makes you happy whether that’s a green hemp field, the ocean, or even your pet. The goal is to still the mind so try not to think about the thing you’re picturing. Just hold it in your mind’s eye while concentrating on your breathing.

Do this for 5 minutes (or more!) and then slowly blink open your eyes. Feel better?

Meditation Pro Tips

The steps above are all you need to do to still the mind, but these tips can help you relax further and get the most out of your meditation.

1. Add CBD Oil

About 15 mins before you want to do your meditation, take a dropper of Populum's CBD Oil tincture. Our CBD oil is designed to help you relax and calm down, making it a perfect addition to your meditation routine.

2. Head Outside

If possible, head outside to connect with nature. Feeling the sun on your skin, your feet in the grass, or even a gentle breeze can help you ground yourself.

Meditation Resources

For further information and tools for building your meditation practice, check out some of our favorite resources.

Books on Meditation:

• 10% Happier

• The Art of Happiness

Meditation Apps:

• Simple Habit

• Headspace

• Calm

• Meditation Studio

Meditation Set Up:

• Muse Wearable Tech

• Meditation Cushions

• Essential Oils for Meditation

We hope this simple meditation practice becomes a staple in your day-to-day routine and helps you slow down and focus on your own wellbeing. You deserve to feel your best every day and this is an easy step to help you get there.