A Forty-Five-Second Meditation
Is Meditating Too Much Time And Trouble?
If you haven't meditated before, you might think it's too much trouble to learn. If you do meditate, you know it can be difficult to find the time to do it consistently. So is there really a meditation you can learn right now that can be done in 45 seconds? There is.
Three Deep Breaths
Try this: breath through your mouth, and notice how your chest expands; then breath through your nose and you'll notice how your abdomen goes out more. You see, breathing through the nose causes the diaphram to pull the air to the bottom of your lungs. This delivers a good dose of oxygen into your bloodstream, and into your brain. It also tends to relax you.
This is why meditators breath through their noses. It's healthier, and it is the basis of this forty-five-second meditation. You simply close your eyes, let go of your thoughts (to the extent possible), and take three slow, deep breaths through your nose, paying attention to your breathing.
The Rest Of The Story
Now, this won't get you into a deep meditative state, especially if you've never meditated before. Is this a reason not to do it? Not at all. You'll get what you get out of it, and that almost certainly includes a clearer mind and a reduction in stress.
Make it a ritual. For example, each time you get into your car, quietly do your three deep breaths. Having a regular "trigger" like this to remind you will keep you from procrastinating so often that you eventually forget to meditate altogether (isn't this typical when we don't make a habit out of the things we want to do?).
Want it to be a deeper experience? There's nothing wrong with just enjoying the relaxation created by three deep breaths, but you can go further, if you wish. Longer meditation will help, of course, but that isn't the only way.
If, when you have more time, you learn mindfulness, how to relax more fully, or better ways to let go of distractions in your mind, you can more effectively use that forty-five-seconds. You may even be able to get to that "alpha" state (brain wave frequecy of 8 to 12 hertz) during your short meditation.
Don't worry if some say this isn't "real" meditation. We walk before we run, and not everything has to be difficult to be of value. Why not do a forty-five-second meditation right now?
About the Author
Steve Gillman has meditated and studied meditation for over
twenty years. You can visit his website, and subscribe to
The Meditation Newsletter at:
http://www.TheMeditationSite.com/newsletter.html
More Related Articles
Active Meditation / Visualization
Part One Choose a nature scene. For instance scenery of mountain, meadow or ocean to picture and imagine during your session. You might consciously choose a particular scene and find that when you close your eyes and relax a different scene pops...read more
Chakra Meditation for Healing - Chakra 7 - Sahasrara (Crown) Chakra
7th - Sahasrara (Crown) Chakra ~ SOUND ~ WHITE VIOLET Focus your awareness at the Sahasrara (Crown) Chakra, located at the top of your head. From Sanskrit Sahasrara can be translated as “Thousand Petaled Lotus.” The lotus blossom is a symbol for...read more
Improve Your Life With Meditation And Manage Your Stress
Certain pressures are part and parcel of the modern materialistic civilization. Perhaps you can not avoid them. But there are certain types of situations, which can be managed without pressure. By mishandling those situations, and many times with...read more
Meditation + Psychic Powers: Shaktipat, Kundalini Kriyas, Siddhis, Enlightenment, and Ramana Maharsh
From time immemorial it has been known that some people, Yogis, Gurus, Shamen, Priests, Saints, Paramahamsas, Buddhas, Christs, including Ramana Maharshi have evolved to a state of high energy. These pure and good people, wanting benefit and...read more
The Benefits of Meditation - Part I (36 Benefits Listed)
Meditation is defined, scientifically, as a class of technique designed to influence an individual’s consciousness through the regulation of attention. But eastern wisdom defines meditation as a technique to realize one’s own SELF.
The benefits...read more
|