A Forty-Five-Second Meditation
Is Meditation 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?
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
Latest News
MUSIC, ART & MEDITATION Santa Ynez Valley Journal, ca - Spheeris also will give a guided meditation at Sol Dance in Solvang on Aug. 24; telephone Sol Dance, (805) 686-9642, for tickets, which cost $20. ... |
Zen Resort Bali Surya Meditation and Ayurveda Retreat: Inner Peace ... PR-CANADA.net (press release), Montenegro - The daily retreat program begins with sunrise Surya meditation and a morning of yoga and time for eco-forest walks, rice field trekking, along a secluded ... |
GUEST MEDITATION Greene County Record, VA - By Rev. Wendell Lamb Guest Correspondent A just man in the Bible is a man that has accepted God’s salvation as provided for us in Christ Jesus. ... |
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Meditation helps people find inner serenity Earthtimes (press release), UK - Meditation is one possible means of achieving them. Lutz Hertel, a psychologist at a German wellness association in Dusseldorf, is convinced of one of its ... |
A place to meditate Fresno Bee (subscription), CA - By Margaret Slaby / The Fresno Bee Patricia Lewis likes to start her mornings with meditation. The 20 to 30 minutes that it takes, she says, sets the tone ... |
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A High-Tech Audio Walk through the Boston Public Garden. New iPod ... Emediawire (press release), WA - At times the tour becomes almost a meditation, as you walk among the flowers and trees, accompanied by the sounds of progressive strings and rhythms. ... |
To Lower Blood Pressure, Open Up And Say 'Om' NPR - Lately, Zusman has added a new recommendation: meditation. It's based on what he learned from a recent, three-month study he helped direct in conjunction ... |
And Zen there was peace... Belfast Newsletter, UK - They are only too eager to wake up to the oneness of the universe by getting up at dawn for gruelling sessions sitting lotus-style in the meditation hall, ... |
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