How To Find Your Calm
2 Minutes a day can be transformative
If you’ve never meditated before, the idea of sitting still and quieting your mind can seem a bit intimidating. But here’s the good news: meditation doesn’t have to be a long, complicated process. Even if you start with just two minutes a day can make a significant difference in how you feel and how you approach your day. Let’s dive into how you can begin meditating with zero experience and the benefits that come with it.
Why Meditate for Just 2 Minutes?
You might be wondering if two minutes is even worth it?! The answer is yes! Here’s why:
1. It’s Easy to Commit To: Two minutes is manageable, even on the busiest of days. You don’t need to take out a huge chunk of time, making it easier to stick with this new habit. It kind of makes you think ‘well, I have no excuse not to’.
2. It Reduces Stress: Just a small moment of mindfulness can help lower stress levels, leaving you feeling more centered and less overwhelmed.
3. It Sets a Positive Tone for the Day: Starting your day with a short meditation can create a sense of calm and focus, which can carry through your daily activities.
How do you even start?!
Step 1: Find a Quiet Spot
You don’t need a dedicated meditation space, just somewhere you won’t be disturbed. It could be your bedroom, a corner of your living room, or even your car before you start your day.
Step 2: Get Comfortable
Sit or lie down in a comfortable position. You don’t have to sit cross-legged on the floor—just find a posture that feels good and allows you to relax. Close your eyes or softly gaze downward. You need to allow yourself to feel comfortable with this.
Step 3: Focus on Your Breathing
Take a deep breath in through your nose, hold it for a moment, and then slowly exhale through your mouth. Do this a few times to settle in.
Once you feel relaxed, shift your attention to your natural breath. Notice the sensation of the air entering and leaving your body. If your mind starts to wander (and it probably will), gently bring your focus back to your breathing.
Step 4: Notice What You Feel
As you breathe, take note of how your body feels. Are there any areas of tension? Are you feeling calm, anxious, or something in between? Just observe these feelings without trying to change them. The goal here is simply to be aware of the present moment. This might take a while to get to this point, where you feel you can even understand how your body feels. Don’t expect it to happen with just one session.
Step 5: End with Gratitude
After your two minutes, take one last deep breath. Before you go about your day, take a moment to feel grateful for this brief time you’ve dedicated to yourself. Open your eyes slowly and notice how you feel—hopefully a little more relaxed and ready to take on whatever comes next.