Can you spare two minutes of your day for meditation? Or two minutes a week? Starting with a tiny habit is actually the first step to consistently achieving it and two minutes are enough! I usually spend the first five minutes when I wake up to meditate. It kind of resets everything (like a vacuum cleaner that just swipes off the garbage in the brain). If you don’t have the time in the morning, try to meditate in the evening or when you have a few minutes to spare. Here are my favourite meditation exercise.
Sit comfortably with your back straight and your shoulders relaxed. Close your eyes and breathe slowly.
Be aware of your body, how it is positioned and the experience of how it weighs against the ground.
Be aware of your breathing. Follow your breath and notice how it feels when your stomach rise and then fall again. Allow yourself to be present in every breath.
Let go of your thoughts and only focus on your breathing. Every time your mind starts to wander and you start thinking about the future, fantasizing, worrying etc. (and it will happen!) just return to your breathing again. If your mind wanders off a thousand times do not blame yourself, only return a thousand times to the experience here and now. Your task is to bring yourself back to the moment every time.
Start by doing this a few minutes each time. You will get better and better at bringing yourself back to the present and you will notice longer and longer periods of presence – when you just focus on here and now and your breathing.
If you’re new to meditation or just want a little push in the right direction there are numerous of meditation apps out there. I like the Headspace or MentalWorkout, but you can just search for meditation on your app store or type in guided meditation on youtube.