Meditation in two minutes.. Does it work?
Yes it can and it does!
By now most everyone has heard of the benefits of meditation. Twenty minutes daily will lower blood pressure and heart rate, improve immune system, reduce stress, manifest what you desire and increase an overall sense of wellbeing. So why do so many of us have such a resistance to it? Is it possible our lives have become so busy we don't have time for these life changing benefits? Or maybe you are like so many others that have tried in earnest to sit and “still” the mind but surrendered to endless stream of thoughts making it impossible. There is another way.
I was guiding my monthly meditation workshop when I noticed all of these blank faces staring back at me. At first I thought is was serenity as I had them sit in silence for five minutes but then my insecurity took over: “I think they’re bored!” Not sure which one it was but I decided for my next meditation workshop to add my signature “pampering” trio: restorative yoga poses, chilled lavender eye pillows and head massage. It did the trick! Everyone floated out relaxed and serene. The feedback I received was priceless. Guided meditation in a candle lit, peaceful yoga studio was far easier than sitting on a couch trying not to open your eyes for ten minutes. That’s when it hit me, the principles of K.I.S.S (keep it simple stupid) reducing the convoluted to the simple. You can begin to utilize quick, easy to remember steps today to help you to notice how much of the day is spent focusing on the negative and begin to shift those thoughts to positive. Now the following two “mini meditations” will not replace a traditional meditation practice but it will lead you in the right direction. The more we do something the easier it is to do it and eventually, who knows, maybe these simple practices will lead you on the path to your own meditation practice. Give these two a try!
Morning Lull: This concept is taught by Lamat Marut.
Each morning before your feet hit the floor take two minutes or so to list what it is you are grateful for. Sounds easy no? If you get stuck, here are a few: clean water, food, the device you are reading this with.. you get it. Now, if you forget try: Every time you see a stop sign or red light focus on what you have in your life, what you are grateful for. Make it a practice.
Nightly Mantra: An easy way to begin a meditation practice without carving out the time
What ever you think about before you sleep your subconscious marinates on while you sleep. Find a mantra that works for you. A standard one to get you started is “Everyday in every way I am getting better and better.” Years ago I was insecure, inconsistent and anxious. My mantra I repeated: I am calm, confident and consistent. It worked ;-)
We focus on what we don’t want “ I need to lose weight, I’m so stressed, lonely, sick and tired, frustrated etc. and as a result the subconscious gives us more of the same. When you focus on what you do have you’re sending messages to the subconscious mind that you have enough, that it’ll be alright. You are basically retraining your brain to focus on the positive rather than the negative and in doing so bringing more positive into your life.