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A forty five second meditation
Is Meditating Too Much Time And Trouble?
If you havent meditated before, you might think its 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 youll 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. Its 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 wont get you into a deep meditative state, especially if youve never meditated before. Is this a reason not to do it? Not at all. Youll 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 (isnt this typical when we dont make a habit out of the things we want to do?).
Want it to be a deeper experience? Theres 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 isnt 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.
Dont worry if some say this isnt "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?
by Steve Gillman
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
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