EASY TWO-MINUTE MEDITATION

    I hear so many people saying that they would love to learn to meditate but they don't know how to begin or how to sit still for more than two minutes.

Ok so here you go, give me two minutes of your time.

  I believe in keeping things simple and from all my learnings I have found that the simple things can be the most powerful and effective because they allow for concentrated focus. Starting with small realistic efforts can lead us gradually towards positive life changes as we become ready for them.
Even if you never graduate to a 20 -30 min  daily meditation, doing this short "Two Minute Meditation" regularly is one of the best gifts you can give to yourself.
Try it for TWO WEEKS and see for yourself how it affects your personal well being.
You can do this in your office or anywhere providing there are no loud and obvious distractions. Nature settings are glorious!

HOW TO GET STARTED
Have some sort of timer alert beside you so you don't have to think about time. Set it for two minutes, but don't start it yet.

Sit where you are, close your eyes and bring your awareness to your body.
Mentally scan your body for tension and consciously release it with exhalations.

Having relaxed your body, feel the gentle flow of your natural breath, smoothly, slowly without control.

As you observe exhalation to the end, immediately prepare your mind that, without a gap, the awareness of the inhalation will begin.
Observe the completion of inhalation then, prepare your mind to begin the awareness of the exhalation, without a gap. Observing not controlling the totality of each breath

Resolve in your mind that for the next two minutes to simply let go of extraneous thoughts while focusing on your breath. 

Make the resolve and begin now. Start the timer.

After two minutes without breaking the flow and awareness, of relaxed natural breath, gently open your eyes. Feel gratitude for this moment of peace.

Resolve in your mind to enter this state any time during the day when there is a minute or two available. You will learn to pacify the senses and calm the disturbances of the mind. Eventually you won't need the timer and you may find that two minutes will start growing into more without effort.


Simple and regular meditation develops self awareness, mental focus, emotional stability, lowers blood pressure, anxiety, manages depression and promotes deep sleep, allowing one to live a life with more clarity and joy.

Copyright Brenda Bell Wellness