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Life is often so busy and hectic that it’s hard to carve out time to meditate. But science shows that whether you’re looking to de-stress, curb anxiety, or boost your confidence, even five minutes of meditation can be effective. And we’re here to help. Outside+ members get access to the full library of all of Yoga Journal‘s guided meditations—the ones below—to help you find calm amid the chaos. They also get access to our complete archive, from inspirational stories to sequences by best-in-class teachers. Not a member? There’s never been a better time to sign up.
This short breath-based meditation can help stop the constant chaos in your mind. You’ll focus on the natural flow of the breath, taking your attention away from the thoughts and fears of the external world. This is also a great to practice to settle your thoughts before a longer meditation session. Practice now.
Feeling a bit down on yourself? Facing a bit of imposter syndrome? This 5-minute meditation is perfect for when you need a bit of encouragement or reassurance in the middle of the day. If you’re having a stressful afternoon at work or home, this practice will give you the reset you need to take on the rest of your week—with a confident mind and heart. Practice now.
See also: Online Meditation Is the New Way to Find Community, Stress Relief—and Even Love
Fears can prevent you from achieving a state of calmness within. This meditation helps you identify where fear lies in your body—and help unstick it from that place. By digging deeper into yourself in this practice, you’ll be able to find a sense of relief in just a few minutes. Practice it here.
When you focus your awareness on your body, you deepen your awareness of yourself. Use it to strengthen your physical awareness of your body before an asana practice, or to recenter yourself in the middle of the day. Practice it here.
Life can be a lot right now. This meditation is designed to help you relax amidst turbulence. If you’re searching for a sense of stillness, this meditation will help bring you to a place of tranquility within yourself—in mere minutes. Practice it here.
See also: Blocked Chakras? This Meditation Will Balance Them All.