A 2 Minute Meditation for Beginners
This 2 minute meditation for beginners will help you instead of reacting harshly, meditation allows us to respond wisely and mindfully to particular situations, using our judgment with more calm and clarity. Meditation also allows us to take a step back and view the wider picture, allowing us to better appreciate the thoughts and opinions of others.
It might be difficult to fit meditation into a busy day. When you have a million other things to accomplish, who has time to sit down and clear their mind? But here's the kicker: meditation can actually make you feel more focused and productive, even if you don't have time for it. While it's ideal to meditate for ten minutes or more, if you're short on time, you can relax your mind and improve your mood in as little as five minutes.
A 2 Minute Meditation for Beginners
Follow these steps for a 2 minute meditation for beginners:
Step 1: Inhale deeply through your nose and exhale through your mouth for two minutes.
Step 2: Allow your breathing to return to normal by inhaling and exhaling through your nose. With your complete attention, follow your breath. As the air touches your nostrils, pay attention to the sensation.
Step 3: Feel your belly rise as you follow the breath all the way from your nose tube into your lungs and down to your belly. And then, as the breath leaves your body, feel your belly fall.
Step 4: Take in as much information as possible about each breath, including the temperature of the air, how it feels at the tip of your nose, and how it feels at the back of your throat.
Step 5: Take 8 to 10 of these fully mindful breaths and notice how you feel once you've finished.
Step 6: Affirm: My mind is at ease, my body is in good shape, and my heart is full of love. I've packed everything I'll need for the day. It'll be a day filled with numerous blessings. I am grateful.
Main benefits of meditation
Meditation can help you achieve a sense of quiet, peace, and balance, which can improve your emotional well-being as well as your general health.
And the advantages don't stop when you stop meditating. Meditation can help you stay calmer throughout the day and may even aid in the management of symptoms associated with some medical problems.
Emotional well-being and meditation
When you meditate, you can rid your mind of the information overload that accumulates throughout the day and contributes to stress.
The following are some of the emotional advantages of meditation:
- Taking a fresh look at challenging situations
- Developing stress management skills and increasing self-awareness
- Reducing unpleasant emotions by focusing on the present
- Increasing creativity and imagination
- Increasing tolerance and patience
Meditation and illness
If you have a medical problem, especially one that is exacerbated by stress, meditation may be beneficial.
Despite the fact that a growing body of scientific evidence supports the health advantages of meditation, other academics say it is still too early to draw judgments about its potential benefits.
In light of this, some study suggests that meditation may aid in the management of symptoms associated with diseases such as:
- Chronic pain
- Heart disease
- High blood pressure
- Irritable bowel syndrome
- Sleep problems
- Tension headaches
There are a variety of reasons why we might want to skip our mindfulness meditation practice; the most common argument is that it is difficult to find time in our hectic schedules. When we realize that just 60 seconds of meditation every day can help us relax, enhance our mood, and focus, it becomes much easier to start a morning meditation practice.
You might be surprised to learn that you can fully reset your mentality in 60 seconds. A one-minute meditation can be quite beneficial since it allows us to take a break, step away from what we're doing, breathe deeply, and replenish our batteries. Furthermore, even the busiest person may manage to set aside one minute each day. We strongly recommend adding this 2 minute meditation for beginners in your daily routine.