Meditations that Reduce Stress in Less than Five Minutes

In our busy lives, few of us have time for a stand-alone block of time devoted to meditation.

Yet, meditation is key to reducing stress and promoting balanced health on physical, mental and spiritual levels.

The solution is to develop the habit of taking 3-5 minutes every hour to take a spirit break.

Each and every one of us can find at least 3 minutes to spare. The time is already built in to our day as we walk to our cars, drive in traffic, or sit at the computer.

One very busy client with three young children shared, “Kay, I take my 3 minutes when I go to the restroom and am washing my hands–it’s amazing how much calmer I am and how much more productive I am in my day. This simple habit has changed my life.”

Try these quick and easy meditations and transform your life today in 3 minutes.

Feather Visualization

Breathe deeply inhaling slowly for a count of five and exhaling slowly for a count of five.

Imagine your spirit as a white feather floating on the air, free of any heaviness, worry, anxiety. Continue breathing deeply.

Feel the cool air soothing and lifting you higher and higher as you leave all tension, all tightness, all pain, all obstructions behind.

Affirm that you are empowered to be peaceful and liberated.

Take this cool, light and empowered feeling into the next activity that you engage.

Energizing Meditation

Breathe deeply inhaling slowly for a count of five and exhaling slowly for a count of five.

Imagine a beautiful blue light shining on the crown point of your head and flowing through the head, neck, chest, stomach and kidneys in the lower back.

Feel this blue light illuminating the kidneys, melting away any fears or worries, any pains or tension.

Exhale fully feeling all those fears and worries leave the body.

Feel the vibrancy of energy grow as you inhale deeply and imagine this blue light permeating every cell of your body bringing vitality, peace and wellness.

Affirm that you have abundant energy to accomplish all that you desire.

Take this vibrant feeling into the next activity that you engage.