How To Meditate In Just 3 Minutes

MeditationAre you someone who would love to meditate but is just not able to make the time for it? Finding the time to meditate is holding you back from beginning the practice? Maybe you try to carve out the time, but your busy schedule gets in the way! Despite all your good intentions, you simply can’t find a free hour to sit down. While extended meditation has its benefits, you can also boost your mindfulness with brief breaks of a few minutes or less. Try these tips for calming your mind on your busiest days.

  1. Take a break! Get Present. Pay attention to your breath as it enters and leaves your nostrils. Follow its path up and down your body. Notice how your abdomen and chest rise and fall when you inhale and exhale deeply.
  2. Do a quick body scan. Slowly scan your body from head to toe. Search for areas of tension in the body. Massage your stiff shoulders or hands as you imagine your breath warming and healing them.
  3. Watch your thoughts as they show up one by one. Check what’s on your mind without making any judgements. Allow your mind to slow down. “When there are thoughts, it is distraction: when there are no thoughts, it is meditation.” – Ramana Maharshi
  4. Acknowledge your feelings. You can meditate when you are feeling content or when dealing with major stress. Just acknowledge your feelings. Remember that your emotions are temporary and you decide how to respond to any situation.
  5. Focus on something around you. Just lock your eyes with an object around you and while you are looking at it, allow yourself to feel your presence and your being.
  6. Say something inspiring to yourself. Fill your mind with an inspiring saying of your own. Repeat it 3 times.
  7. Bring your mind back. Gently rub your hands till they become warm and place them on your eyes. Now slowly bring your attention back to your surroundings and enjoy being back to a beautiful and wholesome state.

Now that you know how to do a brief meditation, lets look at some ideas on when to do it.

  1. At the traffic signals. Now you can look forward to the red lights. Use the traffic signals and stop signs as a reminder to breathe.
  2. During breaks at work. You can stay mindful and relaxed at work by checking on your mind and body, the same way you check the phone calls and text messages. Ask yourself, “how you are feeling?”,while you are looking to see if a friend responded to your last message.
  3. During your workouts. Connect with your mind as you shape up your body. Meditate for a few minutes on the treadmill or at the swimming pool.
  4. First thing in the morning and the last thing at night. Mediate for a few minutes each morning to start your day feeling fresh. Also meditate for a few minutes at night before going to bed, for a deep and relaxed sleeping experience.
  5. While playing with your kids. Mindfulness exercises can be especially beneficial for children. Make your sessions fun by keeping them short and simple. Throw in some yoga poses, singing, and visualizations that will appeal to your child’s imagination.
  6. At the queues. Your daily life is probably full of long lines. Next time you are queuing up for a blockbuster movie or at a grocery store, remember that meditation is a great way to help you pass the time.
  7. During commercial breaks. Do you enjoy watching 30 seconds of advertising before you can watch the video you clicked on? Hit the mute button, and enjoy the silence that surrounds you.
  8. When feeling overwhelmed. Do you automatically reach for a donut or a margarita after a rough day? Do you try to soothe yourself with a little retail therapy when feeling exasperated? Meditation could be a healthier and less expensive response to stress.

While instant weight loss products are often disappointing, instant meditation is a miracle worth celebrating! You can enjoy greater peace of mind in just a few minutes a day. Simply dissolve the stress and boost your concentration with a quick meditation session. “Meditation is a way for nourishing and blossoming the divine within you.” – Amit Ray

 

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