Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.
Developing a meditation practice can feel daunting at first. How are you supposed to clear your mind when you’re thinking about that work meeting, your family, or that never-ending to-do list? But trust us—you can cultivate a meditation practice even if you have a busy lifestyle. You don’t need a fancy training, to take a trip to the Himalayas, or have hours of free time available every day to experience the benefits of meditation. In fact, these 5-minute meditations prove you can get your mindfulness in even when you’re crunched for time.
Meditation is accessible to everyone, and can be effective even in small increments—even 5 minutes a day can make the difference in our mental and emotional health. But where should you start? There are plenty of free guided meditations online, but we wanted to take some of the guesswork out of the equation. Here, we rounded up some of our favorite 5-minute meditations so you can find your zen even on your busiest days.
See also: A Beginner’s Guide to Meditation
Stress reduction meditation
The Honest Guys have a variety of free and high-quality guided meditations on their YouTube channel. This 5-minute meditation is designed to help ease feelings of stress and allow you to take a break from your day. You can also practice this meditation when you need to refocus and take control of a stressful situation.
Meditation to recenter
Boho Beautiful Yoga on YouTube has created this 5-minute meditation as a quick and easy way to recenter and reconnect anytime, anywhere. Utilize this meditation when you are experiencing mental resistance or uncomfortable emotions for a sense of peace and calm.
Meditation for inner peace
Join Colleen Saidman Yee, yoga teacher and author of Yoga For Life, for a 5-minute meditation for inner peace. This meditation helps you access a loving vibration that transcends all feelings of separateness and will leave your heart feeling open and calm.
Meditating in the morning can set the tone for our entire day. This morning meditation with yoga and meditation teacher Alisha Yoga is perfect for beginners or anyone looking for a quick and simple way to start their day with a clear and concentrated mind.
Mantra is a powerful tool of awareness for meditating and can help increase our focus and ability to stay present. Join YJ Contributing Editor Anusha Wijeyakumar as she guides us through a mantra meditation to clear the mind and transcend limited thinking to step into your purpose.
See also: 13 Yoga Mantras to Memorize
Meditation for sleep
Join Brandon Epstein on YouTube as he guides you through this meditation with the intention of clearing and soothing the mind for deep restful sleep. Brandon is a mental fitness trainer and created guided meditation to help you experience deep fulfillment and mental mastery. Close your eyes, relax, listen, and allow yourself to drift off for a full night’s rest.