A Forty-Five-Second Meditation

Is Meditation Too Much Time And Trouble?

If you haven't meditated before, you might think it's too much trouble to learn. If you do meditate, you know it can be difficult to find the time to do it consistently. So is there really a meditation you can learn right now that can be done in 45 seconds? There is.

Three Deep Breaths

Try this: breath through your mouth, and notice how your chest expands; then breath through your nose and you'll notice how your abdomen goes out more. You see, breathing through the nose causes the diaphram to pull the air to the bottom of your lungs. This delivers a good dose of oxygen into your bloodstream, and into your brain. It also tends to relax you.

This is why meditators breath through their noses. It's healthier, and it is the basis of this forty-five-second meditation. You simply close your eyes, let go of your thoughts (to the extent possible), and take three slow, deep breaths through your nose, paying attention to your breathing.

The Rest Of The Story

Now, this won't get you into a deep meditative state, especially if you've never meditated before. Is this a reason not to do it? Not at all. You'll get what you get out of it, and that almost certainly includes a clearer mind and a reduction in stress.

Make it a ritual. For example, each time you get into your car, quietly do your three deep breaths. Having a regular "trigger" like this to remind you will keep you from procrastinating so often that you eventually forget to meditate altogether (isn't this typical when we don't make a habit out of the things we want to do?).

Want it to be a deeper experience? There's nothing wrong with just enjoying the relaxation created by three deep breaths, but you can go further, if you wish. Longer meditation will help, of course, but that isn't the only way.

If, when you have more time, you learn mindfulness, how to relax more fully, or better ways to let go of distractions in your mind, you can more effectively use that forty-five-seconds. You may even be able to get to that "alpha" state (brain wave frequecy of 8 to 12 hertz) during your short meditation.

Don't worry if some say this isn't "real" meditation. We walk before we run, and not everything has to be difficult to be of value. Why not do a forty-five-second meditation right now?

Steve Gillman has meditated and studied meditation for over twenty years. You can visit his website, and subscribe to The Meditation Newsletter at: http://www.TheMeditationSite.com/newsletter. html

---

Secrets of Meditation For Better Health

Meditation can improve your health, increase energy levels and maximize your enjoyment of life. Without a doubt, more people would benefit from meditation if they took the... Read More

Establishing A Daily Meditation Practice

It's important to establish a daily practice and then stick to it. This doesn't mean dedicating 12 hours a day to meditation, it just means creating a... Read More

Subconscious

The subconscious is a scarey thing to comtemplate for some people. We have been taught that it is a dark place that keeps deep dark secrets about... Read More

Full Body Awareness

Now that you're comfortable working with your breath it's time to bring the rest of the body in. Continue breathing as I've outlined in my article on... Read More

Can Cognitive Fitness Be a Workout for Your Brain?

There is growing interest to exercise your brain using something called "cognitive fitness."It's a known fact that exercise and meditation reduce anxiety, ease depression, and give you... Read More

What Does Meditation Music Do To You?

Personally I belief that it is possible for anyone to live a life of happiness,inner peace, and outward success, no matter what their present or past circumstances.... Read More

Wireless Meditation: Top Five Tips For Wherever-Whenever Mindfulness

The problem with meditation is attachment.We get in the habit of needing our altar, favorite cushion, incense, CD, certain time of day, necessary length of time, or... Read More

How To Meditate?

We are surrounded by negative forces like jealousy, hatred, fear, doubt, worry, despair, guilt, resentment, anger, pride hatred and anxiety. These are the dominating forces of the... Read More

You Can Meditate Right Now

Why Should You Meditate?What if you could close your eyes, then open them a few minutes later and be relaxed, alert, and able to think clearly? Meditation... Read More

Meditate to Unlock Your Hidden Potential ? Part 2

You can be the creator of your own manifest destiny. Through daily meditation practice and focus on changing your life for the better. In fact, you have... Read More

Tips for Better Meditation

Meditation students often come to me and ask what they can do to improve their meditation. Success in meditation is not the result of any one single... Read More

Lighthearted Meditation: Playing With Mindfulness

I often meet people who say things like, "I've been working on mindfulness for over twenty years."My response is always this: "Oh, you poor thing! Have you... Read More

Basic Meditation Exercises

(Authors Note: Before reading this you should see my other articles on Breathing and Full Body Awareness)Now that you've begun to develop the ability to move energy... Read More

Meditation Supply Items ? Can They Help Deepen Your Practice?

Can a meditation supply item help you go into a deeper state of inner awareness? If you choose the right item, there is a good chance that... Read More

Meditation: Time to Stop & Listen

As a co-active coach, one of the underlying principles that I subscribe to is that everyone has their own answers within. Most of what I do as... Read More

Breathing

Breathe in through your nose and draw your breath down into the area just below your navel, allowing your stomach to expand as you breathe (Baby Breath)... Read More

Meditate to Unlock Your Hidden Potential ? Part 1

Meditation is often misunderstood by those who do not practice it. Very often, I hear meditation referred to as, "altered states of consciousness." That sounds more like... Read More

Understanding Meditation

Meditation has been around for many thousands of years. It is a technique geared towards inner discovery and enlightenment. Its' also used for deep relaxation, freedom from... Read More

Practicing Staying Present to the Now

Transformational Counseling is about assisting others to transform their life. Transformational Counseling is a process of assisting others to learn how to let go of the past... Read More

How To Meditate Without Even Trying

I remember when I started trying to meditate. I would sit down, close my eyes, and try to be really calm (my definition of meditation at the... Read More

A One Minute Meditation

Maybe learning to meditate intimidates you, and in any case it's tough to find the time for daily meditation. The solution to both problems is an easy... Read More

Eenie, Meenie, Minie, Moe, With Which Meditation Should I Go?

There are many different styles of meditation, so which one is right for you?You can choose from:1. A writing meditation ? using either the dominant or non-dominant... Read More

Meditating - Staying Awake

Why is staying awake while meditating important? Falling asleep is certainly relaxing, and can be good for you, but to get the full range of benefits from... Read More

What Would Plato Think of Prozac?

Each person is unique and it is that individuality that we as a whole draw strength from. We should use such advantages to our benefit. Plato often... Read More

Active Meditation / Visualization

Part OneChoose a nature scene. For instance scenery of mountain, meadow or ocean to picture and imagine during your session. You might consciously choose a particular scene... Read More

Meditation and the Monkey Mind?

Some find the term, "monkey mind", upsetting, derogatory, and insulting. This is a shame, as the point is lost, the ego is involved, and a natural human... Read More