Have you ever wondered whether meditation really works?
Some people may even think it’s religious, suspicious, or hard to approach.

Meditation has been confirmed in the fields of neuroscience and psychology to have positive effects on both our mind and body.

In this article, we’ll introduce the benefits of meditation and share a simple mindfulness practice you can do in just 5 minutes between work or household tasks to restore balance to your mind and body.

Mindfulness Meditation

The term mindfulness comes from the Buddhist concept “sati”, a word in the ancient Indian language Pali. In Japanese, it is often translated as “awareness” or “noticing.”

It was Dr. Jon Kabat-Zinn who sought to apply the benefits of mindfulness, deeply rooted in Buddhism, to the field of medicine and worked to scientifically validate its effects.

Practicing mindfulness meditation allows the brain to rest temporarily, which can lead to reduced stress, improved concentration, and other benefits. Research also shows that it positively influences self-awareness and the ability to regulate impulses.

The Benefits of a 5-Minute Meditation Practice

Mindfulness meditation brings us a wide range of benefits.
By continuing a simple 5-minute mindfulness practice in daily life, you may experience:

• Sharper focus and greater productivity, with a clearer mind
  
• Recovery from mental fatigue
  
• Reduced anxiety and stress
  
• Enhanced immunity
  
• Better sleep quality
  
• Improved emotional regulation
  
• A calmer state of mind and increased sense of happiness

Mindfulness and the Suppression of DMN Activity

Mindfulness helps to quiet the mind, which is often running at full speed all day long, and allows us to consciously create moments of not thinking about anything.

Even when we seem to be doing nothing, the brain is said to consume about 70–80% of its energy. This is due to the Default Mode Network (DMN) — a brain network that becomes active when the mind wanders.

When the DMN is “on,” it can be beneficial, as it helps generate new ideas and organize information in the brain. However, if it becomes overactive, it can also fill the mind with regrets about the past or worries about the future, leaving us feeling mentally exhausted no matter how much we rest.

By directing our attention to “the present moment”, mindfulness practice helps suppress excessive DMN activity and gives the brain the rest it needs.

How to Practice Mindfulness Meditation (Breathing Method)

Let’s go over the basic breathing method of mindfulness meditation together.
Since it only takes 5 minutes, you can try it in the morning, during breaks at work, or in between house chores.
It helps reset both mind and body, bringing a sense of clarity, improved concentration, and a refreshing effect.

Step 1: Find a quiet place

Go to a calm spot where you can be alone. Sit in a comfortable position, straighten your back, and keep your posture stable with the image of your weight falling directly onto your sit bones.
Gently sway your body left and right to balance your weight evenly.

Step 2: Observe your breath

Relax your arms and shoulders, and breathe naturally in a way that feels effortless.
Focus on the sensations of your belly expanding and contracting or your shoulders slowly rising and falling with each breath.
Pay attention to the simple awareness: “Now I am inhaling,” “Now I am exhaling.”

Step 3: Notice wandering thoughts without judgment

While practicing mindfulness meditation, emotions and thoughts may surface, breaking your concentration. That’s perfectly natural.
If your attention drifts away from your breathing, don’t blame yourself. Simply notice—“I was just thinking about work”—accept it, and gently bring your awareness back to your breath.

The key is to realize that the mind naturally keeps moving from one place to another.
What’s important is to let go of the thoughts and emotions that arise, without chasing after them.

Mindfulness Meditation and the Release of the “Happiness Hormone”

Research has shown that practicing mindfulness meditation, which directs attention to “the present moment,” can increase the level of serotonin, a neurotransmitter often called one of the happiness hormones.

When serotonin levels are low, various symptoms may appear in both mind and body—such as irritability, anxiety, or difficulty getting restful sleep.

As with the breathing method of mindfulness meditation introduced earlier, deep, slow, and steady breathing is linked to the release of serotonin. This, in turn, contributes to stress reduction and a greater sense of relaxation.

Shifting Attention Beyond Your Thoughts

While focusing on the breath is the foundation of mindfulness meditation, the key principle is simply to direct your attention away from your thoughts. As long as you follow this point, almost any activity can become a form of mindfulness meditation.

For example, you might focus on the rhythmic sound of chopping vegetables while cooking, the calls of cicadas or frogs in summer, or the way ice cream melts and changes texture with each spoonful.

No matter where you are or what you are doing, you can bring mindfulness meditation into your daily life.

Make Room for 5 Minutes of Daily Meditation to Feel at Ease

In this article, we introduced mindfulness meditation as a simple 5-minute practice to bring balance to the mind and body.
The foundation of mindfulness meditation is breath awareness, focusing on your natural breathing. But in daily life, you can create a mindful state anytime, anywhere.

What’s most important is to notice your own thoughts and emotions—and then to create intentional moments of stepping away from them.
With just 5 minutes of meditation, you can allow your busy brain to temporarily shift into “rest mode,” helping reset a mind and body overwhelmed by thoughts and feelings.

Notice. Let go. Focus on the present moment.

Why not try meditation at your own pace? It may help you feel more balanced and enjoy each day with greater ease.

Thank you for reading until the end.