Here's How 2 Minutes Of Meditation A Day Will Change Your Life

Leo Babauta, author of the Zen Habits blog, will join us today to discuss why meditation is important for you and help you get started.

- THE HABIT OF MEDITATION -

One of the most powerful things we've ever acquired is the habit of meditation.

Surprisingly, it's also one of the simplest habits to develop - you can do it anywhere, at any time, and you'll always reap the advantages right away.

How many habits do you have that you can say that about?

While many people associate meditation with sitting in a room with a teacher, it can also be as simple as paying attention to your breath while driving or riding in a train, sitting in a coffee shop or at work, walking or showering.

If you're pressed for time, it may only take one or two minutes. When you simplify the meditation habit, there's no excuse for not practicing it.

- WHY MEDITATE? -

It helps you relax and relieves tension.

You may apply mindfulness to your daily life when you practice it.

Mindfulness can assist you in savoring life, changing habits, living simply and slowly, and being present in everything you do.

Meditation has been demonstrated to improve focus, happiness, memory, self-control, academic achievement, and other mental benefits.

Other health benefits of meditation, according to some research, include enhanced metabolism, heart rate, breathing, blood pressure, and more.

- HOW TO MEDITATE DAILY? -

It relieves stress and helps you to relax - If you want the habit to stick, take baby steps. If you feel up to it, you can do it for 5 minutes, but you're only committing to 2 minutes per day.

Pick a time and trigger - Not a specific time of day, but a broad time, such as when you first wake up in the morning or during your lunch break. The trigger should be something you do on a daily basis, such as drinking your first cup of coffee, brushing your teeth, eating lunch, or returning home from work.

Find a quiet spot - It's sometimes preferable to get up early in the morning before people in your house are awake and generating a lot of noise. Others may seek solace at a park, on the beach, or in another tranquil setting. It doesn't matter where you sit as long as you can sit for a few minutes without being harassed. It's fine if a few folks pass by your park bench.

Sit comfortably - Don't be overly concerned with how you sit, what you wear, or what you sit on. A zafu, a spherical cushion filled with kapok or buckwheat, is commonly used by Zen practitioners. If you don't already have one, don't go out and buy one. Any cushion or pillow will suffice, and some people can sit comfortably on the floor.

Start with just 2 minutes - The majority of individuals believe they can meditate for 15-30 minutes, and they are correct. But this isn't a test of how long you can stay in meditation — we're attempting to establish a longer-term habit. And we're going to start with only two minutes. This strategy will make it much easier for you to get started, and creating a habit with a little start like this is a method that is far more likely to succeed.

Focus on your breath - Follow your breath in through your nostrils, then into your throat, then into your lungs and belly as you breathe in. Sit up straight and keep your eyes open but softly focused on the ground. It's fine if you want to close your eyes. Follow your breath out into the world as you breathe out. Count if it helps... one inhalation, two exhalations, three inhalations, four exhalations... Restart when you reach ten. Start anew if you get off track. If your mind wanders (as it always will), simply pay attention to it and gently bring it back to your breath. Repeat this procedure for the duration of your meditation. Most likely, you won't be very good at it at first, but you’ll get better with practice.

- EXPANDING YOUR PRATICE -

When you're stressed, take a minute to focus on your breathing and bring your mind back to the present moment.

Try going for a stroll and paying attention to your breath, your body's sensations, and the things around you instead of focusing about things you need to accomplish later.

When you're eating, just eat and pay attention to the food, your mood as you eat, and the sensations you're experiencing.

Try a mindful tea ritual, in which you concentrate on your motions while preparing the tea, on the tea as you smell and taste it, and on your breath as you go through the ritual.

Dishwashing and sweeping the floor should be done with care.