Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about how to meditate in 3 minutes. So, when I set out to write a post, I said, “the steps are simple.” Sit in a comfortable position – cross legged or sitting upright – and breathe. After 15-20 minutes, you are free to stop for the day. I’ll tell you a secret, I’m not much of a meditator. I read a lot of books on the subject before I joined a meditation course that taught me a few simple techniques. I can sit perfectly still for several minutes – a few deep breaths and a flash of a smile – but I don’t regularly sit with my eyes closed. Sometimes I sit with my eyes open, staring into space, other times I’ll do a walking meditation… it all depends on what I’ve got going on during the day. But no matter what, I try to fit in some type of meditation on most days.
Finding time to meditate can hold you back from beginning your practice. So how can you fit it into your busy day? Having trouble finding time to meditate? You are not alone. Maybe you try to carve out time, but doctor appointments and business trips get in the way. You can’t find a free hour to sit down. It can be a struggle to fit meditation into our busy schedules. I want you to set realistic goals for yourself because this is a practice that is good for our physical and emotional well-being.
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 even on your busiest days.
Short Meditations: How to Do It
1. Focus on your breath.
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. Breathing is a critical part of our everyday lives, but many people don’t even know they’re doing it wrong. The problem with shallow breathing is that it can cause a host of health problems, including fatigue, poor concentration, short-term memory loss, and aggravation of depression. However, deep breathing can bring you the calm and clarity you need to reach your goals.
2. Scan your body.
Search for areas of tension. Are your shoulders and hands tense? Is your lower back stiff or sore? Are you experiencing numbness and tingling in your fingers or toes? Or maybe you’re experiencing pain in your head and neck? Massage your stiff shoulders or hands or back as you imagine your breath warming and healing them.
3. Observe your thoughts.
Check out what’s on your mind without making judgements. Let your mind slow down.
4. Embrace your feelings.
You can meditate when you’re feeling content or dealing with major stress. Remember that your emotions are temporary and you decide how to respond to any situation. The key to achieving and maintaining happiness is to embrace your feelings and feelings have an important purpose. All of our emotions are a part of who we are, and what makes us unique. In order to be happy and successful, you need to feel and experience all of your emotions, no matter how uncomfortable it may be at times.
5. Watch closely.
Lock your eyes onto a chosen object. Pick a candle with a flickering flame or a tree bough swaying in the breeze.
6. Chant out loud.
Fill your mind with a spiritual mantra or an inspiring saying of your own. Repeat it 3 times.
7. Reach out and touch.
Many religions use beads to count prayers and maybe even avoid falling asleep. Try wearing a bracelet or holding a charm in your palm as a trigger to bring your mind back to a beautiful and wholesome state.
Short Meditations: When to Do It
1. Adjust your commute.
Look forward to red lights. Use traffic signals and stop signs as a reminder to breathe.
2. Take a break during meetings.
You can stay up to date with your mind at office meetings the same way you check on phone calls and text messages. Ask yourself how you’re feeling while you’re looking to see if a client responded to your last message.
3. Intensify your workouts.
Connect with your mind as you build up your body. Meditate for a few minutes on the treadmill or at the swimming pool.
4. Connect with your partner.
Make a date with your spouse. Mediate together for a few minutes each morning or before bed.
5. Bond 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. Line up.
Your daily life is probably full of long lines. Next time you’re queuing up for a blockbuster movie or rushing to mail a last-minute present at the post office, remember that meditation will help you pass the time without losing your spot.
7. Skip commercials.
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. Consume consciously.
Do you automatically reach for a donut or a margarita after a rough day? On the other hand, maybe you try to soothe yourself with a little retail therapy. Meditation could be a healthier and less expensive response to stress.
Many people find that they can integrate meditation into their daily lives. Let go of stress and boost your concentration with a quick meditation session. While instant weight loss products are often disappointing, you can enjoy greater peace of mind in just a few minutes a day. That’s a miracle worth celebrating.
I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.
I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Tools For Motivation And Mindset
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
Some of the links in this article are "affiliate links", a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission.
The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers.
By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support.
Are you super busy but need to take control of your health? Are you tired of being tired? Subscribe to my “Minimize Medications, Maximize Health Blog” and I’ll give you 7 Tips to Get Healthy in No Time absolutely FREE.