5 Minute Morning Meditation for Gratitude and to Reduce Anxiety

Hi, Jon here from Mindset Universe and I’m going to explain a super 5 minute meditation that is great for developing gratitude and reducing anxiety fast. Or, you can watch the video instead!

Meditation is a great technique that can help us take each moment one at a time. It can ‘ground’ us in the present and prevent irrational fears from developing into something more serious.

Meditation doesn’t block out negative emotions but instead helps us to learn how to not linger on them.

So how can you start meditation?

This is a lot easier than you think and there are meditation techniques that are ideal for complete beginners, or for the more experienced. If you’re new to meditation, try doing this:

1. Get into a routine of meditation as soon as possible. How about first thing tomorrow morning?

2. Find somewhere as quiet as possible.

3. Sit peacefully for 5 minutes.

4. Let thoughts enter your mind. But do not let these thoughts linger, just allow them to ‘wash’ over you.

5. Refuse to let any negativity ruin your day.

The end goal of this meditation is to have control over your thoughts and accept them for what they are, just thoughts.

So should you meditate?

If you are anxious, tense or worried then meditation can be really effective in reducing these levels of anxiety. Just 5 minutes each morning can help to restore a sense of calm and inner peace.

I’ve used morning meditation as the example because that is what has worked best for us. But you can of course do this whenever or wherever you want.

The obvious exception is making sure it is safe to do so!

Here’s some other scenarios where you can meditate.

• Out for a walk. My wife swears by this and loves to meditate when having her daily walk! Phone apps like ‘Calm’ are great for this and some have timed meditation programs. With earplugs in, the walk can turn into a soothing guided meditation session. Complete with calming nature sounds in the background.

As said before, please make sure that this is safe to do so. When you take away your hearing from the external surroundings then you need to be extra careful to make sure your walk is safe. Ensure that you scan your surroundings more frequently.

• On the bus, train or aircraft. Recently I needed to fly long-distance. I’m not the best flyer and the idea of being in the same aircraft with 200 other people for more than 5 hours filled me with dread.

So why this anxiety?

Noise sensitivity with anxiety is quite common. If you’re doing your best to calm down your mind and control your thoughts then having all that chatter, babies crying and drunk passengers behind you isn’t going to help.

My answer? Noise cancelling headphones.

I bought a pair of Sony headphones which have completely changed my approach to travelling with the general public. Other makes and models are available of course!

These headphones allowed me to shut out the majority of the noise on the flight and even to practice some meditation. They now always have a full charge, just ready to find their way into my handbag.

· Anxiety at work. Job stress is way up there with one of the most common causes of stress and anxiety. If it happens, make an excuse to grab 5 minutes to yourself, somewhere away from the office. I have friends who do this by visiting the toilet! Just by sitting in the cubicle for a few moments and maybe snatching a quick listen to a meditation app, helps to send these anxious thoughts away.

How do you feel?

I’d love to hear about if this meditation method works for you.

Thanks for reading and try not to worry when you don’t have to.

Jon