For twenty-five years I searched for a technique to connect into the “more” that I knew I was. My search began when I was eight and took me through Christian and Buddhist meditations, none of which helped me discover a path for connecting into the “more” I was seeking to access. Finally I met Samuel and he introduced me to a meditation that began a process that’s allowed me to tap into that which is outside the conscious mind and begin a lifetime of meditation adventures.

A great part about Samuel’s Five-Minute Meditation technique was that I was actually able to do it regularly because it really did take only five minutes. With practice, I began tapping into my higher self and opened the doorway connecting to information beyond my conscious mine. I found I was recognizing miracles in my life, could more easily and visualize and take part in guided visualizations led by others. I had found what I was looking for! Thank you Samuel.

This is how Samuel introduced the technique: “The Five Minute Meditation is truly a miracle worker in this current society. It is a meditation that you busy individuals can easily put into your life. It has a very positive effect within you, your relationships, and in your world. It is meant to become an active and constant part of your life, but it first requires a commitment with yourself because, I assure you, it’s one of the greatest changes you can bring into your life.”

He suggested we do the meditation at a consistent time each day, such as when we wake up, right before we go to bed at night, after we’ve brushed our teeth, right after we get home from work—you get the idea. But whatever time we’ve chosen, to be consistent with it.

OK, here’s how I do this simple, but life-changing meditation.

5 minute timerI set two separate alarms, each for two minutes. (My timer, as well as my smart phone​, allows me to do this.) I get into a comfortable position, close my eyes so I’m not distracted by outside visual messages, take a deep breath through my nose, exhaling through my mouth as if I’m blowing out a candle, and then simply relax.

I turn on the timer and tell myself I’m allowing two minutes for active meditation. I remind myself that I won’t dwell on any of the thoughts (of people, projects, or issues)​ that come up during this time. I will simply send them my highest and best creative and loving energy “as it works for the highest good of all,” let go of the thought, and then continue through the two minutes.

During this active time my mind does wander, but I’m teaching myself to use my wandering mind for the greater purpose of raising my thoughts to their highest frequency. For example, I might catch myself thinking about what I’m going to eat. As soon as I recognize the thought, I tell myself something like: Body, I love you, and I’m going nourish you soon, and I’m going to remember that I need to constantly nourish myself throughout the day. Then, I move on. Or maybe I hear my bedmate turn over and they come to mind. So I send them love or perhaps make it visual by surrounding them with a beautiful bubble of love, release the thought and move on.

I do this with each thought or idea that pops into my mind. If I start thinking about work, my dogs, a sick friend, or even a celebrity I just read about, I think: “May everything be as well for them as possible. I love you.” Let the situation turn out for the highest good for myself and all involved (you get the idea). You do that for each thought that comes to mind during those two minutes.

Especially at the beginning, I had to discipline myself to let go of each thought, not to dwell on it and move on. This isn’t the time for me to figure out different scenarios for how things might work out best.

When the timer goes off, I stop this process and turn off the timer. But sometimes I need to use discipline to do this because I’m enjoying sending love and being filled with love. Still Samuel says it’s important to stop and move to the next part of the meditation. For me having to turn off the timer is a nice break from the first part to the second part of the meditation.
I take another deep breath through my nose and exhale through my mouth very slowly, as if I’m blowing out a candle, and put myself back into a relaxed state.

I start the second timer and tell myself, I’m allowing two minutes for passive meditation, and ask my higher self to provide me with the energy and wisdom I need at this point in my life.

Then I remind myself these two minutes will go by quickly, much will be happening below my conscious level and I need to accept the thoughts and ideas that do come to mind as information I can use, even though they may be symbolic.

Take a deep breath
During this section, I try to keep a nonjudgmental mindset. The thoughts, images, and sensation come from deeper levels of consciousness and deserve my attention. And while it’s important to be aware of my thoughts, I need to keep from being swept away by them. If I do, I’ll soon be thinking or planning rather than observing. I need only receive the thought and make a mental note of what comes to mind, and move on.

When my timer buzzes I turn if off, and I take a few seconds to review the thoughts, images, or feelings I may have experienced. For example, if I saw colors I may think: I saw some blue, and to me blue means communication. I also saw some orange, and I’ve learned that orange can represent the second chakra, it deals with healing and life force, so I’ll be aware of taking better care of myself. If I became aware of breakfast, I may need to be aware of feeding myself. Or, if I think of my mother, it may represent nurturing and I should take time to nurture myself or others.

I also remember symbols are personal to me, not generic, one-size-fits-all bits of information; no matter what books may say. For example, if I imagine or hear a fire truck it may remind me of an exciting field trip I had in second grade and be the universe telling me to look for fun and adventure. Whereas for someone else it could remind them of a tragic fire they experienced or observed and be the Universe telling them to be careful in what they’re doing lest a tragedy occur. The symbols are individual and represent something specific to me at the time.

Because I want to spend only five minutes for this entire process, I don’t dwell on the symbolic meanings of the various thoughts or flashes that came to me time or think through or contemplate on what I learned from my meditation. I just make note of them so I can contemplate their meaning throughout the day.

Five minutes is all we have for this meditation and it goes very quickly. Don’t allow more time than five minutes, or you’ll start taking longer and longer, and before long you’ll stop doing the meditation because “I don’t have the time to meditate.” Keep it to only five minutes, and because we can all find five spare minutes during the day, you’ll have no excuse to stop, and you’ll find amazing changes happen in your life.

(The one danger of this meditation is that it’s so deceptively easy and simple that some discount it and won’t even give it a try. What a loss!)

I made myself a short outline to help me at the beginning. It merely said:

  • Get comfortable
  • Two minutes of sending love and energy to everything that comes to mind
  • Two minutes of paying attention to my thoughts as symbols and noting them
  • Review and note thoughts and determine what the symbolism means to me

I hope you have as much fun and growth with this meditation as I have and continue to have.