On a recent walk, I paused to enjoy a meditative moment with this wild barley, waving in the wind.
At almost every meditation group I attend, someone says they can’t meditate. Then, they explain they can’t sit still and do nothing for an hour.
Well, thankfully, you can meditate in just a few minutes.
I personally prefer to have several small meditations sprinkled throughout the day, versus a long sit. But that’s just me! And yes, I notice a positive shift after micro meditative moments.
Disclosure: This blog is reader-supported, which means this post contains affiliate links and advertisements. I earn a small commission if you shop through them, which helps fund this website so I can continue to bring you amazing content. Thank you! ~Angela
Consistency Trumps Duration in Meditation
Meditation is simply focusing on one thing at a time, instead of mentally multitasking. This slowing down of mental processes helps your body relax and regulate itself, which also promotes healing. It’s pretty amazing, in my opinion. And yes, I wrote about this more in depth in “Meditation Boosts My Health. So, What is Meditation?“.
It doesn’t really matter how long you meditate; as long as you’re doing it regularly, you will see the benefits of reduced anxiety and clearer thinking. I often suggest people start with a minute or two, then gradually work up to longer sessions. I also like pairing meditation with everyday tasks, such as washing dishes or mowing the lawn. This helps with consistency!
The Manhattan Center for Cognitive-Behavioral Therapy shares that most people benefit from meditating 10 to 20 minutes each day.
Meditation Made Easy, Simple Ways to Practice
Here are a few ideas and ways you can weave meditation into TODAY. But before you do, I want you to notice how you feel before and after your minutes of focus.
That’s all. Don’t judge or rationalize what you’re noticing.
You will likely feel a shift to calm and ease, even on busy, stressful days. No, the stressors don’t go away, but your reaction and perception of them shift, and that’s where the magic happens.
You start to approach life with a clear mind and fewer reactive words or actions.
So, let’s get to it…
- Look out a window or go outside. Find a soothing focal point, such as a leaf on a tree or a blooming flower. Stare at it. Focus on it. Every time your thoughts wander away, bring your focus back to the focal point outside. Do it over and over again for a few minutes.
- Wash the dishes. Turn off the TV or music. Focus on the water on your hands. How does it feel? What’s the temperature? Is it slippery? Does it smell nice? Focus on the water as you wash. That’s all. Nothing more.
- Do a body scan. Close your eyes and sit or lie down. Start at the top of your head and notice how everything feels. What does your scalp feel like? Can you feel the light twitch in your eyelids? Do you feel the air entering and exiting your nostrils? Simply notice as much about your body as you can.
There are so many ways to meditate. Get creative and see how you can fine-tune your focus on one thing at a time.
When I get “in the zone” for my writing, it also becomes meditative. Time falls away, and I am not aware of what’s happening around me. I tune out everything and focus purely on the words I’m assembling. It’s pretty magical, and how I get most of my work done. And yes, I’ve written about that too. You might enjoy reading, “How I Find My Creative Flow for Optimal Writing“.
Meditation is My Superpower
I’ve written a health blog since 2010, on many different topics, and I’m realizing that a quieting of the mind and a reduction in stress helps reduce symptoms of everything I’ve managed over the years, from autoimmune disease to anxiety and depression.
It sounds weird, but give it a try. Be consistent.
You’ll soon find ways to meditate throughout your day that work like mini reset buttons. Life doesn’t always get easier, but how you perceive and react to what’s happening can shift. Meditation slows down an overactive mind and heals the body.
Until next time,
Choose healthy!
Angela
PS: Visit me on Facebook at Cupcakes and Yoga Pants!
