When first beginning to explore meditation, it can be very difficult to figure out how to get started. We often want to jump straight into becoming a meditation master!
Many of us lack the ability or the time to spend hours in deep states of consciousness. This series of posts seeks to explore beginning meditation methods. Some of the methods shared will only require 5 minutes!
The key is to allow yourself to try! No one will become a meditation expert overnight, but trying a simple 5 minute exercise can help to build important focus and relaxation skills. These small skills can lead to a more satisfying spiritual practice.
What are the benefits of this method?
This practice can help begin to clear the “clutter” from your mind. If you are feeling overwhelmed, anxious or burdened about something in your life, this meditation method helps to clear away other distractions and “make peace” with the concern you have.
Five Minute Meditation #1: The Paper Method
Quick Reference Slide
Instructions for Five Minute Meditation
- Find a quiet place
- Write down a concern, source of anxiety, goal or something else that is on your mind.
- Spend the next 1-2 minutes staring at the words on the paper.
- Close your eyes.
- Begin folding the paper over and over again until it won’t fold any longer. Some people have found it more satisfying to rip the piece of paper into smaller and smaller pieces instead of using the folding method. Feel free to use whichever method works best for you.
The physical act of folding or tearing the paper gives you a chance to “make peace” with the source of your anxiety or concern. We are tying a physical act to the thought. We are quite literally “pushing away” harmful thoughts.
You may notice a sense of relief right away or you may not notice anything at all. Like anything else, it takes time to develop an effective spiritual practice. The important thing is you’ve taken the first step!
Things to note:
- If you have a busy chaotic environment, do the best you can to get away. You may try sneaking off to the bathroom, garage or outside to a nearby park.
- When staring at the word on the piece of paper, let thoughts come, but don’t obsess over them. Treat them as a stranger who just walked past you on the street, give a polite nod and then move on.
- When you have finished fold or tearing your paper, give yourself a moment to collect yourself and take a deep breath before returning to the buzz of life.
Watch the Video!
Other Meditation Resources