The Two Minute Meditation Practice
Meditation is the quickest and easiest way to release negative thoughts and emotions.
Meditation allows you to cultivate more enjoyment, happiness in bliss in your everyday living experience.
In the practice of meditation, you have to start where you are.
In the beginning the most important thing is to develop a habit of meditating everyday at the same time without being too concerned about how much time to allocate for it.
Start with two minutes a day until you feel more comfortable with longer periods of time.
You can even take 2- minute meditation or breathing breaks several times during the day.
This effective way to cultivate these constant feelings of joy though-out the day as what your mind and actions repeat become a habit.
Longer meditation is a technique that requires practice, so to become a master at it, you need to make a conscious habit to practice often.
To start your 2-minute meditation practice begin with these simple techniques. Here is an easy and quick 3-step process.
1. Take a long, slow, deep breath and feel the air fill your lungs as your belly rises and moves outwards.
2. When you lungs are completely full, hold your breath for a second or two and keep your mind clear – observe any body sensations.
3. Now slowly exhale all the air in your lungs and feel your belly moving inwards. Repeat by taking 5 to 10 of these deep breaths.
Learn to let go of your thoughts and keep your awareness simply on your breath. Notice how you feel – more clam, relaxed and clear headed.
Perhaps start with one minute and gradually increase the time of your breathing meditation. As you become more advanced you can increase the length of time you hold your breath.
Practice this meditation often. You can meditate almost anywhere at anytime. So, try meditating when you are:
Waiting in line at the bank or grocery store
Sitting in a traffic jam
Sitting at a café waiting to meet someone
Needing a little break from work
Feeling irritated, angry or upset
If you need to slow down – whatever it is you are doing
If you just need to feel blissed out
Remember, this is only the beginning. In time, you may want to advance your practice and seek out different methods and techniques of meditation.
Join a meditation club or attend a meditation class that seems interesting to you. If you are ready and able, you may find a guru or master who will teach and support you.
Image courtesy of thekellyscope
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