A Quick 3-Minutes Guide To Meditation
Starting a meditation practice doesn’t have to be daunting. You don’t need to sit down for 30 minutes every day; you can simply start with a quick 3-minute guided meditation.
Turning inwards is one of the best ways to tune in with your thoughts, emotions and calm down a busy mind. But the benefits of a consistent meditation practice go far beyond.
For some people, thinking about starting a meditation practice can be scary, and so many people I have met said, “they’re not the meditation type of person.” But there’s no such thing as “meditation-type of person”. Meditation is a practical tool accessible to everyone.
What makes people most afraid is that they think meditation is only effective if you stay long periods seated in a lotus position and chanting OM for an hour.
People have been meditating for around 3,000 years, and many have experienced the same trepidation or wonder that first-time meditators often feel.
The good news is that the brain responds well enough to a consistent practice as it does to duration. Just like you practice your daily skincare routine or dental hygiene, set aside three minutes and give this fantastic ancient tool a try.
Before starting your practice with whichever meditation style you choose or how long you should try to avoid starting with any kind of expectations whatsoever.
Because if you do, chances are, you might get frustrated. So just sit down, forget about your to-do list, the email you need to reply or the dishes you have to wash, and focus on your breath.
Now that you’ve decided to commit to this brand new practice take a step further and stick with regular practice. You don’t need to do it every day, to begin with, but every second day is already better than nothing.
Now, with no further ado, let’s dive into the meditation:
- Go for a quiet room, preferably a place you won’t get interrupted.
- You can sit down on a chair, on a cushion or you can lie down.
- Leave your hands resting on your lap.
- Close your eyes. For the first feel seconds just notice your breath. Observe the rise and the fall of your chest or belly.
- Breath slowly and deeply for the next minute as well.
- Don’t try to do or change anything, simply observe your breath. If any thought comes to mind, let it come and go.
- At the last minute of the session, try and observe how your body feels. Don’t label or judge by “good” or “bad”. Simply notice any discomfort, pain, or energy around.
- If you set up an alarm, slowly open your eyes.