If you are one of those people who say “meditation is not for me”, you can try a completely different approach to meditation that is not about sitting still and/or “wasting time”. Herein, I’m going to talk about 2 Minute Meditation for Beginners (6 simple meditation techniques) that you can practice anytime and anywhere.
It is about the art of realizing the present moment, without your thoughts fleeing at another time and place. Each of us has experienced such moments.
When you stare at the beautiful sunset; when you listen to the water, sea waves and feel the sand at your feet. These are moments of meditation in which the flow of thoughts falls silent and leaves the senses to immerse our consciousness in reality here and now.
Also Read: How to Practice Hong-Sau Technique of Concentration (Guided Meditation)
Here are some brief exercises presented by psychologist Dr. Alicia Belenda in Psychology Review Journal. They can fit in even the busiest day of yours.
2 Minute Meditation for Beginners
1. Two Conscious Bites
“Conscious” eating is not an easy exercise (meditation), you can not do it all the time, but only with the first two bites of each meal or breakfast. Start with just having merely two conscious bites to start your 2 minute meditation practice.
In the first two bites of everything you eat, pay attention to the sensory sensations – the texture, taste, aroma and type of food, the sounds when you bite from it. Try not to judge whether a feeling is pleasant or unpleasant.
The goal is to pay attention to your sensory experience without evaluating it. It’s the most simple way to start learning to meditate (focus / concentration) in quick 2 minutes.
2. One Inhale and One Exhale
The most popular method of formal meditation is to focus on breathing for a period of time. Instead, you can try to concentrate on just one inhale and one exhale after every hour or two (whenever you remember it).
Notice how the stream of air passes through your body. Pay attention to the sensations in the nostrils, shoulders, chest, abdomen, etc.
Try to practice this simple meditation several times a day, whenever you recall it or remind yourself to do it after every now and then.
Also Read: 5 Simple Bedtime Meditations 10 Minutes before Sleep
3. Take a break from your brain instead of checking your Email
On a short break from work, instead of automatically checking your mail or Facebook, decide to look out the window, stretch and pay attention to everything that your senses register. Try to free your mind from thoughts, give it rest.
Take number of breaks, many times a day and try to meditate for two minutes only by focusing on your senses or by paying attention to the nature or just simple stretching.
4. Air on Exposed Skin
Pay attention to the feeling of air on your skin for ten seconds or two minutes. It’s easiest to just roll up your sleeves. Again, try not to judge the feeling as pleasant or unpleasant. Try to get out of the evaluation mode in which our mind generally works and enter a mode of invaluable experience.
This is just a 10 Seconds to 2 Minutes Simple and Easy Meditation that you can practice end number of times every hour. All you need to do is just be aware, just be conscious of the feeling of air touching your skin.
5. Body Scan
We all know about this I guess, it’s a very quick as well as simple meditation. Scan your body from head to toe for discomfort or tension. Try to soften the feeling of discomfort. Then scan your body for feelings of comfort and lightness.
This is also popularly known as meditation for stress and anxiety relief as it just takes a minute or two of your precious time.
6. Perform One Action Consciously
In this Couple of Minutes POAC Meditation, choose an action that you do at the same time every day and plan to do it consciously – recording all the sensations and movements of your body as you do it.
Just be aware of what you do – consciously. For example, making the bed, making coffee or anything else you’re used to doing automatically on a daily basis.
Any fixed task that you perform regularly, just choose that and meditate on it with your full focus. Make it your creative moment.
Also Read: How to Meditate at Work – 2 Simple & Easy Guided Meditation
You can improvise on each of the above meditation exercises, creating your own version.
The truth is that most people are reluctant to engage in formal meditation exercises every day. These informal exercises are an alternative that is worth trying. You can take any formal meditation exercise and make your own version that can fit into your daily routine.
From these simple 6 meditation techniques, you may please choose any one or more 2 Minute Meditation for Beginners and start practicing it on a regular basis and eventually with a few weeks of practice you’ll improve and will be able to do formal meditation easily.