Too Busy to Meditate? Take the two minute challenge!

This is something I hear often… 

What if I told you that even two minutes of mindfulness can help you recenter and recharge? If you are too busy scroll down to get right to the challenge.

Mindfulness means to pay attention on purpose in a particular without passing judgment. It means to be in the moment and be at peace. 

When you are in the present moment there is no regretting the past or fearing the future. There are things in this world that you have no control over. Mindfulness teaches you how to let some of that go so that you don’t feel so stressed and overwhelmed.

There are various practices that often support developing greater awareness or to train attention such as Mindful Breathing, Loving Kindness, a Body Scan and more. The benefits can be profound and more and more are backed by science. 

Often referred to as “practicing the pause” this little life hack will help you to make more conscious decisions that can support decision making and communication. Studies show that Affect Labeling (naming the emotion you are feeling) deactivate the part of the brain responsible for managing stress (amygdala) and allow you access to the part of the brain responsible for all higher levels of thinking (prefrontal cortex). This means that instead of emotionally reacting, you consciously choose your response.

Are you ready to take the two minute challenge?

Some time during the day, ideally during a transition time, stop. Just stop. You do not need lie down. You do not need any fancy pillow to sit on. You can sit at your desk or any place you like.

Always remember that thoughts and distractions are normal and especially common when you first begin. The idea is not to control your thoughts but for your thoughts not to control you. Sometimes uncomfortable feelings arise. Please know that you can always stop. If needed please ask for help.

Sit in a comfortable position with your feet on the floor. Your spine should be erect with your body relaxed. Notice how you feel right now and what is on your mind.

When you are ready close your eyes.

Bring your awareness to your breath. 

Inhale and exhale for a few moments.

Your attention will naturally fall in one of three place, either below your nose, at your chest, or at your belly. Notice this. 

For the next two minutes every time you have a thought or hear a sound or get distracted bring your awareness back to the area where your awareness naturally went. If it helps put your hand on the area or use a mantra such as breath in, breath out. 

Notice how you feel now. How does it compare to how you felt before? 

CONGRATS! Good for you! You have completed the two minute challenge. 

Want more of a challenge?

*Try Mindful Breathing before you check social media or email in the morning.

* Do this multiple times a day.

*Practice daily and extend the time by several minutes each week.

*Set up a free consultation to learn more!

Many Blessings to you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher