The Five-Minute Meditation Solution

By Kit Caelsto

Did you know you can reap the benefits of meditation in as few as five minutes a day?

How does reduced stress, increased relaxation, a lowered heart rate and blood pressure sound?

The Five-Minute Meditation Solution explains the benefits of meditation and provides clear, detailed instructions on several techniques you can apply right now in only five minutes a day.

Within these pages you’ll learn:
* Multiple meditation techniques to find the one that works for you
* The health benefits of meditation
* The science behind why five minutes works!

Bonus: Get your free 30 day plan so you can start out right and stick to your new meditation habit!

Meditation is so much more than sitting and chanting, though that can be a part of your practice. From movement meditation to ancient pranayama techniques of breath control, begin exploring your inner landscapes and find the peace you deserve.

• Language: English
• Publisher: Kit Caelsto
• Release date: Nov 23, 2021
• ISBN: 9780463042311

Book preview

The Five-Minute Meditation Solution

by

Kit Caelsto, RYT

https://chickenyogi.com

Table of Contents

Title Page

Copyright

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Introduction

Chapter One: Why Five Minutes?

Chapter Two: The Benefits of Meditation

Chapter Three: Your Two Nervous Systems

Chapter Four: What Exactly Is Meditation?

Chapter Five: It Begins with The Breath

Chapter Six: Then We Add Focus

Chapter Seven: Pranayama Techniques

Chapter Eight: Moving Meditations

Chapter Nine: Mantras and Affirmations

Chapter Ten: Guided Meditations

Chapter Eleven: Overcome Obstacles to Meditating

Chapter Twelve: Your 30 Day Plan

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About the Author

The scanning, uploading and distribution of this book via the Internet or via any other means without the permission of the publisher is illegal and punishable by law. Please purchase only authorized editions and do not participate in or encourage the electronic piracy of copyrighted materials. Your support of the author’s rights is appreciated. Permission is granted to make ONE backup copy for archival purposes.

This book is not meant to constitute professional, legal, or medical advice. The information provided is for educational purposes only. Please consult medical professionals if you have any concerns about your health.

THE FIVE-MINUTE MEDITATION SOLUTION

Copyright © Kit Caelsto, 2021

ALL RIGHTS RESERVED

Cover Art ® 2021

Cover art by Epona Author Solutions

Book formatting by Epona Author Solutions (http://eponaauthorsolutions.com)

Electronic Publication Date: November 2021

Print Publication Date: November 2021

This book may not be reproduced or used in whole or in part by any means existing without written permission from the author.

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Visit https://chickenyogi.com/freeclass for my Five-Minute Meditation Mini Course.

Receive videos demonstrating the techniques discussed in this book, along with recorded meditations to get you started.

Introduction

Meditation and mindfulness seem to be popular buzzwords. People throw them around, thinking it will make them look enlightened and spiritual without even knowing the true meanings of the words or the traditions behind them. Sitting in meditation for half an hour, an hour, even longer, seems to be the hallmark of those who claim fame and power. It’s ways to open keys to success. Like so much in our world today, the meanings of meditation and mindfulness have been corrupted by those looking to get rich quick or show how better they were of a person.

That’s not how it works. That’s not how any of this works.

I’ll also dispel a few more notions right off the top. Meditation cannot cure your anxiety or depression. It helps, and I’ll be talking about that later in this book because it’s helped me. It cannot cure your chronic pain. It can, however, teach you how to focus your mind, how not to get lost in the spirals of thought that happen as part of our over-stimulated, over-busy lives. It’s not a panacea, but there are times, like a warm cup of tea on a chilly autumn afternoon, it soothes your soul and lifts your spirits.

Right now the world seems like we’re all in flimsy little boats on very turbulent seas. Some go sailing by in their big yachts with private chefs and they choose not to bring aboard those whose boats are crumbling or the systems which suck our boats out from underneath us. Others are doing wonderful things in home built canoes, exploring the grand, vast waters of our universe. And others are doing their damndest to stay afloat when waves seek to swamp them and pull them under. No one is better or worse than anyone else in this cosmic ocean. We’re all bits of the universe having a human experience to better understand itself, to paraphrase a quote from Carl Sagan. All I’m doing is tossing out a rope, a life preserver to help those of us with life challenges whatever they may be, catch a break, a bit of peace of mind, before we dive back into the ocean to care for ourselves, our families, our communities, and our world.

I want you to know you’re not alone. I see you. Our lives have gotten busier. The very idea of taking half an hour or an hour out of our day to meditate seems like an insurmountable goal. I know when I first learned about meditation, I believed it’d take a lot of time out of my day, and after working, coming home, cooking dinner, taking care of my family, I just didn’t have enough time to meditate. Or so I thought.

If, like me, you’re worried about meditation being some insurmountable goal—a someday item on your to do list—I’m here to tell you that it doesn’t have to be that way. You can meditate wherever you are and in as little as five minutes. Taking just a few minutes out of your day to focus on your breath has innumerable health benefits, including reduced stress and increased relaxation, which has positive effects on your blood pressure, heart rate, and many chronic illnesses. The science is clear on this.

Buddha is thought to have said, a jug fills drop by drop. Think of these five-minute sessions as drops you use to slowly fill the jug of your being with peace and wisdom. One of the things we do is try to over think things. We keep believing that the time has to be just right to take on a new endeavor. The truth is the right time is now. You have only this moment. You cannot go back into the past to change things, and you cannot skip time into the future to make something happen. You have now. If you meditate now, then it’s the right time.

For those of us who are busier than we’d like, one reason we get that way is because we try to do all the things. We think that we’re the only person who can take care of chores at home or handle a sticky work situation. We try to do more and more to feel better. The problem is, we can’t pull those emotions in from the outside. They have to come from within.

Meditation helps us go within. When we focus on our breath or take a guided meditation, we create space for our thoughts, not just to clear out, but also to rise to the surface. The brain is a wonderful supercomputer where thoughts come and go rather quickly. This means our five-minute meditation can seem like a much longer period of time to our mind and will create a surprising amount of bandwidth for our thoughts.

When I was first introduced to meditation, my first thought was who has time for that?. It seemed like something that would take hours out of my day, or at least half an hour, and working full time with a little over an hour commute, I just didn’t have that extra time. Not only that, but I’d started taking care of my mother, and that, like any caregiving, added an extra burden on my time. It was one I gratefully accepted. I don’t regret the time I spent caring for her one bit. And if she were still with me, I’d happily take on the duties once again. However, it meant an already full schedule had become even more packed, and that left even less time for meditation.

I created some guided meditations for the work I was doing at the time. But for the most part, I didn’t think too much about it or do much work with it.

A lot of life changes happened. My fibromyalgia grew worse. I experienced medical abandonment as doctors began telling patients, we don’t treat chronic pain to the point where my diagnosis I’d had for nearly fifteen years had been wiped from my chart. I needed answers. I can’t say when or how it happened, but something shifted inside me, and I signed up for yoga teacher training. The school offered a 100 hour Meditation Certification. The