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Learn a 3-Minute Meditation!

Our society places a value on being productive and staying busy. We are encouraged to be in constant motion, and we feel the pressure to do everything, all the time. This culture of productivity is great for accomplishing goals, making plans, and meeting deadlines. However, it isn’t great for our minds or bodies. One of the most important skills to learn is how to relax and shut down.

Most of us have forgotten how to truly relax, and we spend our time away from work engaged with others, on social media, or planning our next move. We have forgotten how to be present and in the moment, which can leave us feeling drained. By now, you have heard about the benefits of meditation and what it can do for stress and anxiety, or perhaps other physical health benefits. Some other benefits of meditation are increased attention span and an enhanced sense of self.

For all of its benefits, meditation can be intimidating to people just starting. You might not know where to start or what to do. You might ask, “Am I doing this correctly” or “Is my meditation successful?” There are so many different ways to meditate, with a wide variety of styles. Most importantly, meditation is a practice. It is a skill to be cultivated.

Still not convinced? Let’s practice now!

1. Get comfortable, either seated on the floor or in a chair (just make sure you are utilizing good – not rigid – posture or sitting with your back against a wall).

2. Set a timer for three minutes.

3. Place your left hand on your belly, your right hand on your heart, and start the timer.

4. Close your eyes and focus on your breathing, inhaling slowly through your nose and out through your mouth. What do you notice?

5. Focus on allowing your entire chest to fill with air before exhaling. Don’t hold your breath; just let it fill your chest.

6. Focus on the hand over your heart. Notice how your heart beats.

7. Focus on the hand on your belly. What do you notice as you inhale and exhale?

8. If a thought comes to your mind that isn’t focused on your breathing, acknowledge it, and try to bring your focus back to your breath.

9. When the timer dings, slowly open your eyes. What do you notice? Are you calmer? Energized? There’s no wrong answer!

10. Try it again the next day. And the day after that. After a week or so, explore adding more time to your meditation.

The great thing about meditation is that you can do it almost anywhere and without special equipment. Your thoughts will always be interrupted, but that doesn’t mean you are bad at meditating – just say hello and get back to focusing on your meditation.

If you are interested in learning more, I recommend the book Mindfulness An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman or this 7 Chakra Meditation with Kacey Cardin, professional coach and founder of Chakralesque.

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