For friends who are new to meditation, struggle to find the time, have fallen out of practice or are not feeling the many guided apps, I recommend starting with a 2 minute daily meditation.
You most definitely have 2 minutes and it might just be one of the best investments you can make for your own mental health and wellness, each day.
This is best to practice first thing in the morning (bonus points for doing it before looking at your phone). You can do it sitting or standing (avoid lying down, that’s called sleeping). You can do it with your eyes open or closed, does not matter.
Set a timer on your phone for 2 minutes, to avoid getting distracted wondering when time is up (“hey Siri/Alexa/Google, set timer for 2 minutes”).
Choose your own adventure. Stay in silence. Each day, pick one of the following three options for your meditation:
A) Space: bring your attention to the physical space you are in right now
-Feel the floor under your feet and the chair/sofa/bed under your seat
-Notice the temperature in the room and observe the air touching your skin
-Listen to the sounds in your environment
-Notice the light coming through your open or closed eyes
B) Body: observe your body in this present moment
-Feel the weight of your legs and arms
-Notice your head and any sensations on your face
-Unclench your jaw and relax your shoulders
-Do a light body scan, from the top of your head to the tips of your toes
C) Breath: focus your attention on the sensation of breathing
-Select either your nostrils, throat, chest or stomach
-Quietly observe each inhale and each exhale
-Your mind will wander, which is completely natural
-Once it does, gently bring it back to the sensation of breathing
This simple 2 minute daily meditation is an accessible and useful for everyone. Set a daily reminder on your phone initially to help build your consistency.
Bonus points if you do it with others. If you have kids, this is a beautiful skill to share with them. If you have a partner, this is an amazing way to ground yourselves, together.
Many friends I have shared the 2 minute daily meditation with share with me that they do it now multiple times a day. That’s a sign that it is really working, when you naturally are attracted to it.
A few more resources to support you:
–Short guided meditation recordings (4 mins, 7 mins, 11 mins)
–A beginner’s guide to meditation (what to know about meditation)
–A mindfulness guide to New York (opportunities to connect with others)