There are many types of Meditation.  Some simple, some involved, but meditation does not have to be complicated.  It can be very simple. Just breathing slowly and gently is a type of meditation.  Not only does it help calm the body it also relaxes and energizes you.  It gives your mind clarity and focus.  It leaves your emotions on an even keel. It keeps you centered. Meditation is simple yet so powerful. It doesn’t cost you anything.

It is the very thing that will help you minimize or manage your daily stresses.  Stress management is essential in keeping your body in tip top shape at the same time preventing disease or help manage disease.  If you suffer from Hypertension, it can help lower your blood pressure.  If you are highly anxious or even depressed, it will help calm you down and help your mind focus. It can even help you manage your weight or your food cravings by calming you down.  It controls your emotions and will diffuse the need or urge to want to overeat.  It will give you a sense of control.  Remember the act of breathing is an act of control.  The side effect is confidence. No one else can do this for you. You can control your well-being, your reactions, your focus, just by controlling your breathing.    It is that simple.  It is that powerful.

Here is a very simple 5-minute breathing  meditation that I guarantee will help you relax.  Read it and familiarize with it, soon you will be able to do this easily and instinctively.  In the days and weeks that follow you will find that not only will you but others around you will notice the change in you; a more calm, relaxed, and confident individual.

The 5-minute Meditation

Foreword
This 5-minute meditation exercise can be practiced sitting on a chair, lying in bed, or even while at your office desk taking a break. A quiet place is recommended. Use this exercise or meditation when you start your day, when feeling agitated, or even  when you are about to go to a potentially tenseful situation. It will make you calm, your mind relaxed and clear. Please do not practice this exercise while operating a vehicle.

The Meditation
Sit comfortably on a chair or lie on a soft surface, your arms at your side.  Gently close your eyes. Slowly empty the mind of all thought.  Take your time.  Empty your mind of all thought. Now breathe gently and slowly. Inhale,then exhale.  Take another deep breath. if you wish, you can even count.  Inhale to the count of 3.  Exhale to the count of 3.  Just remember that you just want to slow down your breathing.  Slowly feel yourself starting to relax. If you find busy thoughts entering your mind, this is normal, just gently push them away.  If you feel some agitation or excitement, gently push these feelings aside also.  If you are hanging on to any negative thoughts or angry feelings it’s time to let them go.  Just focus on your breathing.  Continue to feel yourself slowing down. Your mind is getting more peaceful and relaxed. Continue breathing slowly and gently.

Now get ready to go through your entire body. Start from the top of your body: your head, your neck, your shoulders. Imagine the muscles in these areas starting to relax.  Relax the muscles. Now, slowly move your focus down to your torso, then your lower back, you are feeling your body loosen up, your muscles are slowly relaxing.  Your body is starting to relax. Go ahead let go of any tension that you might find there. Now moving down to your legs and feet, you are feeling more and more relaxed.  Let go.  Let your muscles relax. Continue to breathe. Now imagine your breath slowly filling your body from the top of your head, down your arms, down your chest, down your back and torso, all the way down to your feet.  Your gentle breaths are flowing through your body causing you to feel more relaxed and calm. You find that you feel clarity in your mind and even peace in your heart.  Continue to do this. Feeling your breaths slowly moving down from your head down your arms, to your torso, to your legs and to your feet.   Repeat as many times as you wish. If you find your mind wandering, don't worry.  Just gently push the thoughts out of your mind, gently letting them go.  Focus on your slow and gentle breathing. Keep imagining your slow breaths flowing through your body helping you feel very loose and relaxed.

Now let's get ready to harness this breathing, this energy. Gently place both your hands on top of each other on your midsection.  Continue breathing.  Imagine drawing all the air or oxygen from all around you.  Do this by breathing slowly and gently.  Imagine the air around you as energy. Draw in all the energy around you and let it collect in your midsection.  Feel this energy in your midsection.  Focus on your midsection.  Imagine it as a reservoir of energy, powerful energy.  You can imagine this energy as a glowing flame warming your midsection. Continue breathing slowly. Be calm, be at peace, be present in the moment.  Then as you breathe imagine this energy slowly moving around parts of your body.  Let it travel upwards to your head, then down your arms.  Then let it flow in your midsection circling and strengthening and energizing your vital organs: your heart, your lungs, your liver, your stomach, your kidneys, your gall bladder, your pancreas, your spleen.  Do a mental picture of your vital organs.  Imagine vital energy flowing through your organs. Let it revitalize, let it heal.  Continue to breathe drawing in energy to your center. If you feel there are certain areas in your body that needs some healing, focus the energy there.  Draw it there.  Then continue to let this vital energy flow through your body. Do this for a few minutes, or as long as you like.  Take your time.  Trust in yourself to know when you are ready to resume  your activities.  Remember that you are in control. You can take as much time as you want to relax and to revitalize.   You may repeat this exercise as many times as you wish and at any time of the day.

When you are ready to return to your activities, you may slowly open your eyes and you will find that you are feeling very calm, relaxed, energized and in control, ready to take on the rest of your day.