5-Minute Meditation Techniques For Instant Anxiety Relief

What if you could calm your racing mind in less than 5 minutes rather than scrolling on social media? When anxiety strikes at your desk, in traffic or before a meeting and when you can't escape into a quiet room, meditation can be the answer to your worries. It is a simple practice that can help calm the nervous system. While most people feel that they need an hour or so to meditate effectively, a mere 5 minutes can do wonders for reducing anxiety levels. With over 44.9 million people in India dealing with anxiety related issues, this pressing problem needs simple solutions. These 5-minute meditation techniques can help offer instant relief from anxiety and ensure that people are less anxious in life.

5-Minute Meditation Techniques for Instant Anxiety Relief

1. Deep Breathing Focus

The simple practice of inhaling, exhaling and focusing on breathing can make a huge difference in calming nerves. Nervousness occurs when the body's nervous system becomes hyperactive, and irrational thoughts keep popping up in the head. To remedy this familiar feeling, follow these simple instructions:

• Take a pause.
• Inhale for 4 counts and hold for 2 seconds.
• Exhale for 6 counts and start all over again for a duration of 5 minutes.

This simple deep breathing technique is backed by science to instantly relieve anxiety. An added advantage of this technique lies in its ability to boost mood. In addition, this breathing technique also reduces negative emotions, including state anxiety.

2. Body Scan Meditation

This is a simple technique that increases awareness of the body and offers a way to judge how someone feels. Here is how people can do a body scan meditation:

• Get comfortable: create a comforting environment where the body scan meditation needs to be performed.
• Closed eyes: This will ensure that there is no sensory stimulation or distraction.
• Take deep breaths: slowly breathe in and out by noticing what is being felt inside the body.
• Start at the top of the body: focus on the mind, and freely feel what sensations are being felt by the mind.
• Focus on the mid-body: shift to the mid-section of the body, chest and belly, and notice what is being felt in those areas.
• Whole body scan: Continue to process the whole body and take stock inward.

This practice will release tension in the muscles that can build up when people are anxious. An inward way to promote relaxation and awareness in just 5 minutes. Studies document that this deep body scan also helps relieve body pain that doesn't have any biological causes.

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3. Visualisation Practice

This technique involves imagining a peaceful mental place like a beach, forest, or temple. These three scenarios are actually rooted in science to shift the mind's focus and create mental calm. Studies show that people's anxiety levels significantly reduce once they shift their mind's focus and visualise their happy place. To practise this technique:

• Allow 5 minutes to actively visualise the environment that can bring joy to the mind.
• Build a mental happy place in the mind that can mentally shift focus.
• Transport yourself into a place that can be calming, or imagining a happy past memory can also be helpful.

4. Mantra Repetition

The simple practice of repeating a calming word like "peace", "relax", or anything preferred based on individual needs. This mantra can become an anchor for the mind, reducing racing thoughts. Studies and reviews highlight the positive impact of mantra repetition on various aspects of mental well-being, including stress and anxiety reduction. To practise this technique:

• Take 5 minutes after thinking about a word that needs to be used like a mantra. This can be the foundation of a calming mantra for the mind.
• People with an active imagination need a timer, as sometimes this technique works too well, and people can be left stuck.

5. Mindful Observation

This technique involves observing the surroundings without judgement. The sounds, sensations, and breath are the focal points that need to be observed. When people become anxious, their mind starts racing, and through mindful observation, people can be grounded in the present moment, which can help ease anxiety.

These techniques are accessible, easily doable and can be done in any setting. The simple practice of grounding the inner self can introduce inner calmness and peace.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.