There's a lot of talk about meditation these days—and rightly so. Its beneficial impact on health, inner balance, and overall well-being is hard to overstate. For many people who would like to start a regular practice, however, the biggest challenge turns out to be... consistency itself. Lack of time, difficulty focusing, and excessively high expectations of oneself—all of this often leads to meditation being put on the back burner.
Meanwhile, a minimalist approach—so-called meditation micro-practices—may offer a solution. A growing body of research suggests that short meditation sessions, even just a few minutes long, can be as effective as longer ones. One randomized study found that four 5-minute mindfulness practices a day produced comparable results to four 20-minute ones—improving mood, reducing anxiety, and lowering stress levels. Other studies show that short, daily moments of mindfulness—during movement, work, or simple household activities (cleaning, exercising)—can also alleviate the effects of chronic tension and stress.
Experienced meditation practitioners often emphasize that it's better to meditate for 5 minutes every day than 30 minutes once a week. This approach aligns with the concept of marginal gains, known from psychology and sports—small, systematic improvements that lead to real change in the long run. Interestingly, a meta-analysis of over 200 studies on mindfulness programs found that more practice doesn't always produce better results—regularity and frequency are far more important.
Meditation proves particularly helpful in providing support to cancer patients. Research confirms that it can effectively alleviate symptoms such as stress, depression, anxiety, fatigue, intrusive thoughts, and fear of relapse. While meditation does not replace professional psychological support, it can be a valuable complement – safe, accessible, and tailored to the patient's needs.
So it's worth remembering: you don't have to start with hour-long sessions in ideal conditions. Sometimes five minutes is enough – but every day.
How to do it?
🔸 You can do meditation anywhere: at work, at home, in the car (at a rest stop), in line, or before bed. You only need a small space and 2-5 minutes. Make sure there are no distractions around you (electronics, loud noises).
🔸 Sit comfortably or stand in a stable position. If you can, close your eyes. If not, simply focus your gaze on one spot, a chosen point.
🔸 Notice your breathing. Don't try to change it—just feel the air flowing in and out of your body. Feel the movement of your chest or belly.
🔸 Take 3 conscious breaths. With each inhale, think "inhale," and with each exhale, "exhale." It's okay if thoughts arise—notice them and return to your breath.
🔸 Shift your attention to your body – scan it from head to toe. Notice where you feel tension. Don't judge – just notice. Breathe briefly into the area(s) where you feel discomfort. If you prefer, you can skip the body scan and just take a few extra breaths.
🔸 Before you go back to your daily activities, take one deep breath and, as you exhale, smile to yourself.
💡Pointaboutwki:
Do a micromeditation whenever you feel tense, anxious, or overwhelmed.
Repeat it even several times a day – the more often the better.
You can use a sound on your phone (e.g., ringtone, music) as an "anchor" to remind you to practice. You can also use apps or ready-made guided meditations, such as those on YouTube.
Good luck!
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Sources:
Examining Practice Effects in a Randomized Controlled Trial: Daily Life Mindfulness Practice Predicts Stress Buffering Effects of Mindfulness Meditation Training
https://link.springer.com/article/10.1007/s12671-021-01718-1
Effects of Length of Mindfulness Practice on Mindfulness, Depression, Anxiety, and Stress: a Randomized Controlled Experiment
https://link.springer.com/article/10.1007/s12671-020-01512-5
Meditation effect on psychological stress level in women with breast cancer: a systematic review
https://www.scielo.br/j/reeusp/a/gtrMrSGsB9x9RSCpLnn475R/?lang=en
The Effects of Mindfulness Meditation and Gentle Yoga on Spiritual Well-Being in Cancer Survivors: A Pilot Study
https://pubmed.ncbi.nlm.nih.gov/33128538
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Author: Joanna Niewolik
