Too Busy To Meditate? Try 2 Minute Meditations For Busy People

Too Busy To Meditate? Try 2 Minute Meditations For Busy People

karen salmansohn 2 minute meditations for busy people
Too busy to meditate? Then you should definitely find time for meditation! Here’s a 2 minute sensory meditation – based on the taste of chocolate – which is scientifically reported to help you to feel more relaxed and focused. Plus below I also share a range of other relaxation insights and simple meditation ideas for busy people!

[Pssst…I’m sneaking you the 2 minute Chocolate Meditation below from inside my book Instant Calm! Learn more here!]

I love meditation.

It helps me to…

  • calm my mind
  • boost my creativity and productivity
  • fall asleep

If you’ve been following my work, then you know I joyously studied to be a meditation (and yoga) teacher at Ishta Yoga.

Although I’ve always loved meditation, there were times I let my meditation pillow collect dust in the closet (aka: after my son was born).

I didn’t think I had time to meditate.

The ironic truth:

The more you think you don’t have time for meditation, the more you need to take time to meditate.

In many ways, meditation doesn’t take time – it gives time.

Meditation can serve as a terrific time management tool!

Too Busy To Meditate? Try 2 Minute Chocolate Meditations -Science-based

It helps you to think at your clearest, so you do work at a faster and more productive level.

Plus when your mind is clear, you don’t make as many sloppy mistakes, so you don’t have to take time to re-do what you messed up.

Here’s a funny story from one of my favorite books – Steve Covey’s book ‘The 7 Habits of Highly Effective People” – which explains why meditation is such a terrific time management tool.

“Seeing the saw”

There was this guy (GUY#1) who was sawing down a tree with a very long, dull saw – and so it was taking him a very long, dull time.

His friend (GUY#2) tried to get him to stop sawing – so he could sharpen his saw – thereby allowing his work to move forward more swiftly.

GUY#1 declined saying, “I can’t take the time to sharpen the saw. I’m too busy sawing the tree.”

Unfortunately, GUY#1 did not see what GUY#2 saw.

When you slow down to sharpen your saw, you save time- by improving how you “saw” away at anything you might need to do!

The Lessons Learned:

All of this reminds me of something I read in another favorite book called “Slowness” by Milan Kundera.

(Note: Ironically this was a slender book I sped through in a day!)

Kundera explains how we live in a highly speeded-up culture.

Our need for speed promotes forgetting and sleep-walking through life.

Too Busy To Meditate? slow down and try a 2 minute meditation
For example:

  • If you want to forget something (aka: a bad memory), you will pick up speed walking down the street.
  • Likewise, if you want to remember something (someone’s name), you’ll slow down your steps.

Kundera warns how speeding up your life keeps you from remembering daily details

  • “Ooops! Forgot to pick up blueberries!”

Plus living a busy, fast paced life keeps you forgetful about your overall life values

  • “Uh-oh! Forgot to be my kindest, best listening self!”


The next time you find yourself racing quickly down the street, know that you’re not only running to your next appointment.

You are also literally running from contact with your truest feelings, deepest needs and most valuable insights.

Meditation helps you to…

  • Slow down and remember to live true to your core values.
  • Better see how to turn your “to do list” into a “to do what matters most” list
  • Keep your energy strong, your mind clear, and your soul in the driver’s seat.

I know right now there are some very smart inventors out there who are trying to create more fancy-shmancy devices to save you more time – like “time-saving apps” or “time-saving technological devices.”

Too Busy To Meditate? Try 2 Minute Chocolate Meditations -Science-based
The ironic truth:

Our world doesn’t need any more time-saving devices – which quickly morph into schedule-clogging, mind-clogging and feeling-clogging devices.

Instead our world needs more “time-savoring devices” – which help us to slow down and become more mindful of who we are and what we value for a happy life.

Ahem! This “time savoring device” is meditation!

With all of this in mind, you can see why I strongly recommend taking time to meditate on a regular basis – especially when you don’t have time to mediate.

So….how do you find time to meditate, when you don’t have time to meditate?

I personally love to do various 2-minute sensory meditations – where are based on using your 5 senses as grounding tools.

How Sensory Meditations Work:

  • You focus your attention in a “one-pointed way” on one of your 5 senses.
  • Every time your busy chattering mind starts to gab its negativity, you mindfully redirect your attention back to the “sensory sensation” you chose for that particular Sensory Meditation.

I love doing 2 minute sensory meditations so much, that I even wrote a book called Instant Calm – sharing all my favorite sensory meditations.

Here’s A Sensory Taste Meditation from Instant Calm

A Chocolate Meditation

2 minute chocolate meditation

Yes, this sensory meditation homework is all about chocolate.

Lucky you!

I’m assigning you eating Dark Chocolate – not only because it’s such a huge attention-hogging Taste Sensation.

Dark Chocolate has been researched to reduce stress levels in the brain – and help you to feel more relaxed and focused.

True story.

Dark chocolate contains serotonin, endorphin and dopamine, which are great hormones for the lowering stress levels and improving feelings of calm.

Don’t like chocolate?

You can substitute in any hard candy – any flavor of your choice – just make sure it’s one you love – because you will be focusing on its flavor for a few minutes.

How to do this Sensory Taste Meditation…

  • Take a nice one inch chunk of dark chocolate.
  • Allow it to melt in your mouth ….slowwwwlllly.
  • Resist chewing – and really savor the flavor.
  • Stop thinking about all the things wrong in your life – and remain focused only on all the things right about chocolate!
  • For 2 minutes straight – simply focus on the flavor in your mouth in a “one-pointed meditation concentration.”
  • Every time your mind wanders to a stray thought, bring your mind back to the taste sensation party going on in your mouth.

Important Reminder

Doing a Chocolate Sensory Meditation is all about savoring the flavor – not binge-eating – which is the opposite of a Meditation.

When you binge-eat you basically do NOT taste the food. You inhale it.

When you meditate, you are truly savoring the flavor of the chocolate in your mouth.

Oh – and one more obvious reminder! Be sure to only do this Chocolate Sensory Meditation once a day – not a 100 times a day!

Do you want to create a regular meditation practice?

Feel you’re too busy?

instant calm offers 2 minute meditations
You will love all the many fun and simple meditations I share inside Instant Calm!

If you’re committed to living your happiest and most successful life, I encourage you to check out all the many 2-minute sensory meditations inside Instant Calm!

The meditations are great for beginners to meditation – as well as advanced meditators – because there’s something for everyone.

I’m tickled and proud that some of our world’s most renowned wellness and meditation teachers love and recommend Instant Calm – including Elena Brower and Kristine Carlson!

international meditation teacher recommends instant calm

Studies have shown that meditation helps to sharpen focus, release tension, and strengthen inner connection. With Instant Calm, Karen offers a range of simple, enriching two-minute meditations for each of your five senses – perfect daily practices for finding balance in the face of stress, locating energy in times of fatigue, and welcoming rest when it’s time to sleep. Grateful for this potent guidebook to Instant Calm. – Elena Brower, Bestselling Author & International Yogi

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Karen Salmansohn (Founder)

Hi I’m Karen Salmansohn, founder of NotSalmon. My mission is to offer you easy-to-understand insights and tools to empower you to bloom into your happiest, highest potential self. I use playful analogies, feisty humor, and stylish graphics to distill big ideas – going as far back as ancient wisdom from Aristotle, Buddhism and Darwin to the latest research studies from Cognitive Therapy, Neuro Linquistic Programming, Neuroscience, Positive Psychology, Quantum Physics, Nutritional Studies – and then some.

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