Listen in several languages! Click the "red world icon" below. Thank you for being apart of the Meditation Life Skills Community!
When learning how to meditate for beginners, maybe you try to carve out time to how to do meditation at home, but doctor appointments and business trips get in the way. You can’t find a free hour to sit down.
While extended meditation has its benefits, you can also boost your mindfulness with brief breaks of 3 minutes or less.
Quick In & Out Breathwork 3 Minute Meditation
180 Seconds That Will Change Your Day 180 Degrees
Brought to you by 3 Minute Meditations
I often hear people say, “meditating isn’t for me, because my mind goes a mile a minute and I can’t quiet my thoughts.” I would suggest that with intentional practice just about anyone will learn to quiet their mind, but it begins with focusing on your breath.
Why? Because slowing down our breathing changes our brain wave activity. It has been proposed that most humans beings only access about 3-10 percent of their brainpower. That is pretty astonishing when you think about it.
Now here’s the thing, it’s not that we don’t have access to it, we just aren’t living in a way that makes it available to us. You see there are yogis who share a school of thought which proposes that for the brain to function properly it needs a healthy dose of oxygen and if it isn’t supplied, it’s gonna hibernate like a bear.
The shallow, frequent breathing patterns which have become the norm in our hyper-stimulated, high-tech, low-touch modern-day lives, won’t provide the brain with enough oxygen to wake it up and have kept most of the brain sleeping.
A big part of what we’re gonna do with our practice is learning to slow down and deepen our breathing, thus oxygenating the brain in ways that heretofore haven’t been done before. And by doing so, you gain access to parts of the brain that up to this point have been unknown to us…we will enter the realm of the Other 90%. This is where the magic happens.
Breath Control Leads To Mind Control
As an aside, I find it pretty darn cool to see how this mirrors what has happened at the level of our Cosmos. Scientific exploration has shown that when the Big Bang occurred, only about 10% percent of the energy that came from it was made perceptible to the senses in the way of planets, stars, quarks, etc.
The Other 90% remained and remains imperceptible to our senses. In other words, that which we see and experience through our senses is just the tip of the iceberg. The vast majority of what is Reality remains below the surface so to speak. To gain access to it, we must begin within. Just something for you to chew on 🙂
Prepare to fly high my friend. Ever higher!!!
Here’s 7 how to meditate for beginners tools you can use today
Try these meditation techniques for beginners by learning how to calm your mind even on your busiest days.
1. Focus on your breath. Pay attention to your breath as it enters and leaves your nostrils. Follow its path up and down your body. Notice how your abdomen and chest rise and fall when you inhale and exhale deeply.
2. Scan your body. Search for areas of tension. Massage your stiff shoulders or hands as you imagine your breath warming and healing them.
3. Observe your thoughts. Check out what’s on your mind without making judgments. Let your mind slow down.
4. Embrace your feelings. You can meditate when you’re feeling content or dealing with major stress. Remember that your emotions are temporary and you decide how to respond to any situation.
5. Watch closely. Lock your eyes onto a chosen object. Pick a candle with a flickering flame or a tree bough swaying in the breeze.
6. Chant out loud. Fill your mind with a spiritual mantra or an inspiring saying of your own. Repeat it 3 times.
7. Reach out and touch. Many religions use beads to count prayers and maybe even avoid falling asleep. Try wearing a bracelet or holding a charm in your palm as a trigger to bring your mind back to a beautiful and wholesome state.
Brief Meditations: When to Do It
8. Adjust your commute. Look forward to red lights. Use traffic signals and stop signs as a reminder to breathe.
9.Take a break during meetings. You can stay up to date with your mind at office meetings the same way you check on phone calls and text messages. Ask yourself how you’re feeling while you’re looking to see if a client responded to your last message.
10.Intensify your workouts. Connect with your mind as you build up your body. Meditate for a few minutes on the treadmill or at the swimming pool.
11. Connect with your partner. Make a date with your spouse. Mediate together for a few minutes each morning or before bed.
12. Bond with your kids. Mindfulness exercises can be especially beneficial for children. Make your sessions fun by keeping them short and simple. Throw in some yoga poses, singing, and visualizations that will appeal to your child’s imagination.
13. Line up. Your daily life is probably full of long lines. Next time you’re queuing up for a blockbuster movie or rushing to mail a last-minute present at the post office, remember that meditation will help you pass the time without losing your spot.
14. Skip commercials. Do you enjoy watching 30 seconds of advertising before you can watch the video you clicked on? Hit the mute button, and enjoy the silence that surrounds you.
15. Consume consciously. Do you automatically reach for a donut or a margarita after a rough day? On the other hand, maybe you try to soothe yourself with a little retail therapy. Meditation could be a healthier and less expensive response to stress.
Let go of stress and boost your concentration with a quick how to meditate for beginners session like the 3-minute meditation above. Learn some guided meditation for beginners techniques online or Google “meditation for beginners youtube” to get an idea of how to go about learning meditation.
While instant meditation products are often disappointing, you can enjoy greater peace of mind in just a few minutes a day simply starting with how to meditate for beginners ideas and techniques online. That’s a miracle worth celebrating.