1. What is meditation?
2. What are the benefits of meditation?
3. Our five-minute meditation
4. Top meditation tips
5. Meditation resources
6. FAQs
Boiling the kettle? Make the time count with this relaxing five-minute meditation – perfect for making the most of your break
Is anyone else tired? Like, really tired, and you feel like if you could just get five minutes of alone time, your day would get better? Well, fellow break enthusiasts, if you’re currently nodding or have your hand raised, then you’re in luck! Today we’re diving chakras-first into our easy-to-follow five-minute meditation. In just a few snappy steps, we’ll show you how to press pause on the day and bust your stress levels – without needing headphones or bending those old knees into the Lotus position!
You can start the day with it as a morning meditation or use it as a welcome screen break – perhaps while you’re doing our handy digital detox? It’s also a relaxing bedtime routine to help you switch off and say hasta la vista to the day! Whatever your speed, you’ll feel the benefits of having a break – with or without a KitKat® afterwards – to be completely chilled in body and mind.
“You don’t need a membership or fancy gear to get started – just a quiet, comfortable place and a timer.”
What is Meditation?
Meditation was around long before the first KitKat® break ever happened, but the two are more popular today than ever before! The crazy pace of modern life with never-ending to-do lists, emails, vibrating pockets and beeping notifications makes it nearly impossible to switch off. By practising our snappy 5-minute meditation, you’re training your mind to turn down the volume and be laser-focused in the present moment. The good news is that you don’t need a pricy membership or the latest aerodynamic gear with racing stripes to get started – just a quiet, comfortable place and a timer.
What are the Benefits of Meditation?
When something is universally loved (KitKat®, anyone?) you know it’s good! Regular meditation can reduce stress, improve sleep, manage anxiety, improve concentration and help you find emotional balance – among other benefits too. Millions of people worldwide practice meditation for daily peace of mind.
Your Simple Five-Minute Meditation
Life is complicated enough so let’s make your path to peace as easy as possible! Use our handy acronym, QUIET, and you’ll be on your way to a blissful break.
Q: quiet setting
Our minds are crafty, and the slightest noise, like that cute snoring that your dog does, can be distracting. Before you know it, your mind has wandered off, and instead of focusing on your breathing, you’re picturing a pug sitting in the Lotus position wearing a pink hat. Why is he wearing a pink hat? Who knows! But you’re imagining it right now, aren’t you? That’s how easy it is to distract our brains so a quiet place is crucial. A comfy chair in your bedroom or living room is perfect – and there's no need to sit on the floor unless you want to. If you’re on the go, a parked car can work – just make sure the handbrake is on!
U: use a timer
Turn your phone volume to the lowest setting so you won’t be jolted back into existence like Neo waking up in The Matrix, then set a timer for five minutes. Don’t forget to put it on Aeroplane Mode so you won’t be disturbed.
T: tension scan
Close your eyes and slowly relax. Pay careful attention to your breath as it moves in and out of your nose. This is often the most challenging part for beginners (don’t think about the pug in the pink hat). Your mind will try to convince you that the email you forgot to send is urgent, or you’ll suddenly have a burning desire to know how penguins keep warm. The key is to remain focused.
If your attention wanders, bring it back to the present and your breath. The fact that you noticed that your mind wandered is a mental win. So don’t worry about how many times it happens. Every great guru starts at the bottom of the trail to Mount Enlightenment.
E: eyes closed
Set your senses to Engage Mode and scan your body for any signs of tension, starting at the top of your head. Take your time and work your way down. Pay attention to your jaw and shoulders, making a conscious effort to release them. Imagine unwinding like a tightly coiled spring then feel the tension melt away like chocolate in the sun. Continue until your alarm goes off, and gently return to the present moment. Congrats! You’ve just meditated.
Top Meditation Tip
Add even more tips for success to your daily meditation ritual.
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Comfort is key: you can’t relax while holding a wall plank!
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Add sound: ambient music or nature sounds like crashing waves can help set a zen mood. Keep the volume low so your mind doesn't drift away to play with the dolphins.
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Be kind: meditation should be relaxing, so don’t focus on whether you’re doing it right. Just be in the moment and focus on your breathing. Unless you have a black belt in all things zen, your mind will wander. Just notice it, laugh internally at the random thought if needed, and bring your focus back.
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Consistency matters: we only get better at what we practice. Why not set yourself a daily 5-minute morning meditation goal for a month to start the day with a calm and positive frame of mind?
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Build up: if you have the time, try doing two five-minute meditations back-to-back. Or aim for three a day: one at breakfast, lunch and dinner. Like a good workout, the more mental reps you do, the better your results will be!
Meditation Resources
If you’re still unsure of where to start your meditation journey, try one of these guided meditations.
- The NHS website Every Mind Matters has a number of expert guided meditations for you to try.
- Try a free 5-minute meditation from Headspace, which is also available on Spotify.
Questions?
What is meditation?
Meditation is an ancient practice that dates back thousands of years. At its core, meditation involves closing your eyes and focusing on your breathing while remaining present in the moment.
What are the benefits of meditation?
Meditation offers a moment of calm, but it also comes with tangible benefits that make life a little sweeter. ‘Over time it helps release tension in the body, quieten the mind, ease anxiety, stress and low mood, and improve your mental wellbeing. It can also help you get better sleep,’ says psychologist Dr Becky Spelman in her video for NHS Every Mind Matters.
“Don’t focus on whether you’re doing it right. Just be in the moment and focus on your breathing”
Where did meditation originate?
Meditation is thought to have originated in ancient India, with roots in the Vedic traditions. But according to Psychology Today, archaeological evidence from the Indus Valley, dating as far back as 5,000 BCE, depicts figures in recognisable meditation postures. Indian scriptures from 3,000 years ago also describe early techniques. Scholars believe mediation spread along the Silk Road and was adopted by cultures along the way.
Do you have to meditate every day?
Consistency is your friend, but sometimes life gets in the way. Aim to meditate daily, but if that’s not possible, even meditating a few times a week can be hugely beneficial.
How does meditation change your brain?
Studies have suggested that meditation can cause changes in the architecture of the brain as this article in Psychology Today suggests, however the results are not conclusive and don’t take into consideration nature versus nurture.
Is five minutes for meditation enough?
The five minutes it has taken you to read this article are all it takes on a daily basis to feel the benefits of meditation. Why not give it a go right now? And for more expert tips for when you next have a break, along with recipes and inspiration, sign up to the KitKat newsletter.
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