How to train yourself to meditate every day practice of the two-minute meditation

Inspiration / by admin / December 26, 2019

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Recently, meditation theme became to fall in my eyes more and more often. I'm not superstitious, but it is definitely a sign - maybe it's time at last for a short time to stop and look inside yourself.

Many people think that meditation is very difficult to learn. In some ways they are right, and there really is a problem. For example, I, as a choleric, very difficult to sit in one place for a long time, completely displacing the head of the thought of bread.

However, Leo Babauta, a blogger, journalist and writer from the United States, in one of his posts on Zenhabits advises to start with two minutes. And it really works.

We have more than once written about the benefits that meditation gives. It teaches focus, relieves stress, helps get rid of bad habits, and trains memory care, improves self-control, lowers blood pressure and heart rate, normalizes metabolism and more more.

I think this list is enough to try. I'm not talking about that, maybe, it will be almost your only chance to be alone with a madman, subject to the usual rhythm of life.

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Highlight for yourself at least 2 minutes per day

This would be sufficient. And you will not be able to say that you do not have time to meditate. Two minutes - it's very, very little! So no excuses.

Create a ritual

Adhere to the time of day or meditation to some action. For example, early in the morningWhen still asleep, or during the first cup of coffee, or at lunch time - choose the most convenient for themselves.

Find a quiet place

This could be your apartment in the early morning or late evening, when you are sure that you will not be disturbed. Or the park with a bench in some secluded corner. Or any other secret places, not so crowded and you can sit quietly at least a few minutes. Meditation on the beach or near any other body of water leaves the most pleasant experience.

Sit back

You do not have to focus on your posture, and constantly thinking about how do you still prefer. Sit as you are comfortable. Of course, preferably at the same time keep your back straight, but if it is too difficult, you can lean against a wall or sit on a chair with good back support.

Start small

You should start with two minutes. When you feel you can do it longer, gradually increase the time. A week later, I go to 5 minutes, two - to 10 and 21 days - for 15 or 20 minutes.

Focus on breathing

breathe slowly focused. You have to concentrate fully and accompany each inhale and exhale, feeling the air coming into you, filling the lungs and slowly comes out. Consider. At times - breath, two - exhale. Three - inhale, four - exhale. And so to ten. Then start again.

Eyes open, gaze directed downward, scattered focus. If your eyes open you feel uncomfortable, you can close them.

Do not worry that you are distracted from the breath - in the early days it happens often. If other thoughts in my head still there, pay attention to it, and then again to go back to the breath.

Over time you will learn how to save concentration a longer time.

Expand the boundaries of your practice

Meditation can not only sitting, focusing on the breath. You can train your mind and in everyday life. For example, during eating lunch time walks in the park or even washing dishes.

Do not just swallow his dinner, and savor it in small pieces, slowly perezhovyvaya and fully experiencing the taste, laying on the ingredients.

Do not just walk through the park and contemplate what is happening. Pay attention to the bright colors, to the sounds and smells. Concentrate on the sensations.

Try to experiment with the tea ritual, giving value to every movement.

And even in the washing time crockery try to focus on each point: how to appear foam, as water runs down the plate. You get something like a conscious (thoughtful) meditation.

My biggest mistake was that I was trying to start immediately with the 30 minutes. It was difficult, and I did not work either turn off your inner voice, or I just fell asleep, that all wrong. To achieve the desired state is indeed very difficult. But if you start with small steps, you simply must succeed.