Meditation in 5 minutes (Simple Easy Techniques of Anapana Meditation, Sitting Meditation)

Select any one of the below technique and practice. Initially start and do for just 2 minutes and then extend to 5 minutes, have an alarm set in your mobile for 2 or 5 min and practice with faith and determination

Level 1

1. Still sitting

2. Deep breathing

3. Japa

Level 2

1 Breadth Watch

2 Deep breathing

3 Inner Tratak (Om)

Level3

1 Deerga Swasam (Slow Inhale Slow Exhale)

2 Thought Watch

3 Auto Suggestion

Technique 1) Still Sitting - 

When the body becomes still the mind becomes calm



Technique 2) - Anapana Meditation (or) Breadth Awareness Meditation (or) Ajaba Japam

Lower your eyes and notice where you feel your breath. That might be the air going in and out at your nostrils or the rise and fall of your chest or stomach. If you can’t feel anything, place your hand on your stomach and notice how your hand gently rises and falls with your breath. If you like, you can just lengthen the in breath and the out breath or just breathe naturally. Your body knows how to breathe.

Focus on your breath. When your mind wanders, as it will do, just bring your attention back to your breath. You might like to say ‘thinking’ when you notice your thoughts and just gently shepherd your attention back to your breath.