Five Minute Meditation
Updated: Feb 14, 2019
I know you are a busy person! Have you ever found yourself thinking (or saying) any of these statements?
“I want to have Bible study and prayer in the morning but I just don’t have the time!”
“If only I had more time, I could have a great devotional life!”
“I don’t have time for a ‘quiet time’ for prayer, Bible study, reading devotions, journaling!”
“Life is too hectic in the morning, getting the kids ready for school and getting myself ready for work.”
“I have too many interruptions to spend any quiet time alone to read and meditate on God’s Word. I know I should….but it’s just so hard to find the time!”
I totally hear you and can relate to you! I don’t know your specific situation, but one thing I do know – time is a precious commodity and all too often, we wish we had MORE of it for the things that matter most to us!
So, I want to share with you a simple process that you can use every day, many times a day! It isn’t the “be all, end all” solution to your desire to make more time for in-depth Bible study, devotionals, and time with Him….but it IS a quick and powerful process that can make a HUGE difference in your life.
This five minute exercise can be done anytime and most anywhere – because it’s all happening in your own mind and body. You could be standing in line at the bank and no one would ever know you’re engaged….except that you may be the only person in the line who begins to look incredibly grounded and at peace!
Ready? Let’s do this!
1. Stop whatever activity you are involved in and take three slow, deep breaths….the kind of belly breathing that you would do in yoga class, the kind of breathing that might be hard because you’re probably always thinking you should hold your belly in – not let it expand and “poke” out! In through your nose, out through mouth. Allow your eyes to gently settle into a soft focus on something out ahead of you. While you are doing these slow, deep breaths ask God to join you, to be present with you, to bring the peace that only HE can bring. There are actual physiological effects that deep breathing has to help you focus and calm your mind. After those initial 3 deep breaths, just allow your breathing to return to normal.
2. Now for 30-60 seconds or so become an observer of yourself. Notice your thoughts. Don’t try to control them at this point – just go “Oh, I see that I’m thinking about the deadline at work.” Or “Hmmmm…..there’s that thought about how I need to start exercising.” Just notice your thoughts without condemnation or judgment, then let them go – like a feather floating out into the breeze.
3. You now have 2-3 entire minutes to simply talk to God about what’s going on. Tell Him “God, I know you’ve got this!” Thank Him for being a big, powerful, personal God who loves you and wants to be invited into your daily activities. Acknowledge that nothing is impossible with Him. If you have a scripture memory verse, recite it now (aloud if possible, or in your mind if you’re in a situation where you don’t feel comfortable saying it out loud.) After you’ve thanked and praised Him for who He is and the kind of God he is, then be specific about the 2-3 thoughts and concerns that are occupying your mind. This is your quickie prayer request time! Then wrap up with reminding yourself that He has your best interest in mind and that whatever happens, you will continue to follow Him.
4. Spend your last minute reengaging with the space around you. Take a couple more deep, slow breaths. Roll your shoulders a few times. Put a smile on your face and sally forth to whatever is next in your day. Congratulate yourself for completing a meaningful, healthy, transformational five minutes! You’ve just managed to do something super-good for YOU!
Start to practice this 5 minute meditation first thing in the morning, during the day, at work, in the evening. Before you know it, you’ll have a fantastic habit! Give yourself the gift of these peaceful minutes throughout your day.