Meditation doesn’t have to take hours to be effective. Dedicating just five minutes daily to meditation can make a difference in your mental and physical well-being. This simple practice can act as a reset button, helping to ease stress, enhance focus, and improve overall health.
The impact of regular meditation is profound, even in small doses. But how exactly does it work, and what benefits can you expect if you commit to meditating for five minutes daily?
Sharath Arora, chief instructor and founder at Himalayan Iyengar Yoga Centre, tells indianexpress.com, “Meditation is a timeless spiritual practice rooted in ancient traditions, yet its benefits are increasingly validated by modern science. Dedicating just five minutes daily can harmonise your mind, body, and spirit, creating a profound connection to your inner self while positively impacting your physical health.”
Short and long term benefits
Arora states, “In the short term, it promotes spiritual calmness by helping individuals achieve a state of presence, quieting the external chaos, and connecting with inner stillness. This brings immediate relief from stress and anxiety. Additionally, meditation enhances mental clarity; even brief periods of inward focus clear mental clutter, improving decision-making and fostering creativity.”
In the long run, he says meditation cultivates heightened awareness, deepening mindfulness and fostering a stronger connection to one’s purpose. “On an emotional level, meditation promotes balance by quieting the ego, enabling individuals to approach challenges with grace, fostering emotional stability and resilience,” Arora informs.
Key physiological changes that occur during such brief meditation sessions
Here are the potential changes that can occur in the body, according to Arora:
Brainwaves and Consciousness: Meditation shifts the brain from active beta waves (alertness) to calming alpha waves (relaxation) and even theta waves (deep meditation and creativity). This creates a harmonious state of rest and awareness.
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Over time, meditation thickens the prefrontal cortex, responsible for decision-making. (Source: Freepik)
Parasympathetic Activation: Meditation activates the parasympathetic nervous system, often called the ‘rest and digest’ system. This lowers heart rate, slows breathing, and relaxes the muscles.
Neuroplasticity: Over time, meditation thickens the prefrontal cortex, which is responsible for decision-making and self-regulation, while shrinking the amygdala, the brain’s fear and stress center.
Hormonal Balance: Meditation reduces cortisol (stress hormone) and increases serotonin and dopamine, uplifting mood and promoting well-being.
Simple techniques for beginners to maximise the benefits of a five-minute daily meditation
Arora mentions, “To begin, sit comfortably, close your eyes, and focus on your breath, feeling the energy of each inhale and the release of tension with each exhale. Next, try guided mantra meditation by repeating a calming word like ‘Om’ or ‘peace,’ allowing the vibration to bring balance and clarity. Visualise a golden light entering your body with each breath, filling you with warmth and healing energy. Finally, spend a few minutes reflecting on what you’re grateful for, which can raise your emotional vibration and cultivate positivity.”
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
