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“You should sit in meditation for 20 minutes a day. Unless you’re too busy, then you should sit for an hour.”

We probably all know the saying, but it’s still the first thing that we skip when we’re busy. Luckily you can enjoy the benefits of meditation in as little as ten, five or even two minutes.

Practicing some form of meditation comes with plenty of benefits. It helps you to focus better during the day, improves your health, reduces stress and encourages self-esteem. Meditation is all about teaching the mind to be in the moment–this very moment. It allows you to see things for what they are while in a peaceful state of mind. There is no wrong or right way to meditate. You simply need to be present.

Two minute meditations

Only have two minutes to spare? Turn your daily habit of brushing your teeth into a mindful ritual. Make an effort to focus your attention on the present while you’re brushing your teeth in the morning. How does the toothbrush feel against your teeth and gums? How does the toothpaste taste? How does your body feel when you’re moving your toothbrush from side to side? Instead of allowing your mind to wander off and performing the steps on autopilot, pay attention to the sensations you experience and be in the moment.

Another relaxing exercise that can be done anytime and anywhere are hand mudras. Based on Ayurvedic principles, mudra is Sanskrit for a gesture made with the hands. Hand mudras are said to help with our overall health, using specific gestures that direct the flow of energy in the body. Practice these mudras while you’re sitting cross-legged, or even just sitting comfortably in a chair, concentrating on slow, deep breathing as well. Do each mudra for a minimum of fifteen inhalations, building up to more if you like. We’ve chosen three to get you started:

Five minute meditations

Our White Light meditation, which can be found here, is great for those days when you only have five minutes. This meditation technique is intended to eliminate negative feelings from which we all suffer., This is especially effective during the darker winter months.

Breathing exercises can also be exceptionally beneficial in reaching a meditative state. In our blog ‘Breathing exercises for the body and mind’,  we’ve selected three types of breathing exercises that can help you whether you’re stressed, feeling unbalanced or in need of energy.


Ten minute meditations

If your schedule allows  ten minutes or more, try one of the meditations from our app. It contains guided meditations aimed to relax your body or soul, as well as for those times you simply want to be in the moment.

This blog is number 9 of 10 ways to be your best you. Discover the other ways to bring more health, happiness and peace of mind to your life here.

This post is also available in: Dutch Spanish French German Portuguese (Portugal) Swedish

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