How to Make Meditation a Life-Long Habit in 2 Minutes a Day
Feeling stressed? Meditation might have the answers that you need.
Meditation has been practiced for centuries by people from all walks of life. And not just to relax, but to promote happiness, mindfulness, and to improve memory and self-control.
But more than that, meditation has been found to have numerous health benefits, such as lowering blood pressure and heart rate and has even been thought to improve metabolism.
With so many benefits, it seems meditation should be an easy answer to life’s problems. Why then do people avoid it?
Mostly because they feel like it’s too much of a commitment. Or because they doubt that they can keep it up long enough to have any benefit.
What most people don’t realize that is that meditating only 2 minutes a day is enough to not only see a positive benefit in your life but can be used to jump-start a lifelong habit that will drastically improve your quality of life. How?
1. Start with the commitment. You’re only meditating two minutes. Anyone can meditate for two minutes, so why not try?
2. Decide when you want to meditate. Don’t pick a specific time of day because that only sets you up for disaster. Instead choose a trigger time, like right after breakfast or before bed.
3. Find your quiet place. That is a space that makes you feel calm, where you’re not likely to be interrupted or distracted by a lot of noise. The nice thing? You can meditate anywhere so if you feel most at peace at the park, then go for it!
4. Sit comfortably. The last thing you want is screaming muscles telling you to stop because you have a charley-horse. You’re going to want to sit up nice and straight so keep that in mind as you choose your position.
5. Remind yourself it’s only for 2 minutes. You’re not running a marathon here. Just relax and accept that this time is yours.
6. Breathe In. Follow your breath and try to be aware of where it goes from nostrils into the throat and down into your chest. Remember to keep your back straight. Hold the breath there.
7. Breathe out. Release the breath nice and slow. Count to 10 if it helps. Follow it back out of your body and release with it all the tension and worries that have been plaguing you. That is part of the focus.
Repeat steps 6 and 7 for two minutes. If you find that your mind doesn’t want to sit still, accept that, but bring your focus back to your breathing as soon as you can. Let your thoughts drift. Focus on your breath.
Meditation doesn’t have to be difficult, nor does it take a long-time commitment. Doing it for only two minutes a day will help you to build the habit. As time passes, you’ll want to increase your meditation time. Be patient with yourself and go gently. Your body and your mind will thank you.