Have you ever vented to someone about how stressed out you are. And they responded with something like: “You should really try meditation…”?
So you thought: “Geez! I already have a million and one things to do – which is why I’m stressed! I don’t have time to add in meditation!”
By simply taking a few minutes out of your day to sit quietly, you can release the tension you’ve been holding onto.
Pssst….I love meditation so much, I wrote a book called Instant Calm – which shares a range of simple 2 minute sensory meditations – and has been praised by world renowned experts on meditation.
Ok. So…hopefully you’re now open-ish to meditation!
Here’s where to start!
If you’re serious about meditating every day, it’s important to make it a habit.
The best way to make something a habit is to schedule it into your day.
I recommend mornings – so you go into the day clear minded.
One of the main goals of meditation is to clear your mind. But this is impossible to accomplish if you’re constantly being interrupted by screaming kids or or a ringing phone.
So find a time and place where there will be no interruptions.
If you have constant distractions at home, you could try doing a meditation in your car before walking into work.
Every morning when you wake up, you brush your teeth and get dressed.
You think of these habits as necessities.
Well, you need to start thinking about meditating as a necessity too.
You need to start thinking of meditation as good for your “mental health” – and prioritize it.
When you sit down for your first meditation, make sure it’s short and simple.
It can even be as short as two minutes.
In fact, 2 minutes of meditating is better than getting frustrated trying to do 30 minutes – and giving up!
In my book Instant Calm I offer a range of simple 2 minute meditations you can try.
I purposefully made the meditations feel like fun – so you’re more likely to do them.
I’m sneaking you 2 of these short meditations from my book Instant Calm – below!
The better you are at mastering your thoughts and focusing only on that dot, the better this bonus optical illusion reward will be for you.
If you regularly practice this fun “MeDOTation,” you will be learning how to master your misbehaving thoughts – and be able to move on to more advanced meditation techniques.
Inside my book Instant Calm I have many more simple 2 minute sensory meditations!
Here’s a peek at a second short meditation – excerpted from my book Instant Calm.
Many studies report that the smell of Vanilla can boost happiness and decrease stress—including one study by The Sloan-Kettering Cancer Center in New York.
The Center actually tested the effects of five different fragrances on 85 patients undergoing an MRI scan.
In fact, patients exposed to the Vanilla smell reported 63% less anxiety and claustrophobia than those not exposed.
Sloan-Kettering was so impressed by Vanilla’s relaxing benefits, that they now include the smell of Vanilla as a standard part of their MRI scans.
I have many more sensory meditations inside of Instant Calm – each based on each of your 5 senses.
(Pssst…I even have a Chocolate Meditation in the “Taste Sensory Meditation” section of my book.)
But it’s not enough to find meditations you want to do.
You also must make sure you actually do them – which requires you scheduling meditation into your day!
Have you tried meditation in the past, but quickly gave up because you just couldn’t focus or clear your mind?
You’re not alone!
This is the case for just about every beginner.
We’ve spent our whole lives living a fast-paced life.
Clearing the mind goes completely against what we’ve trained ourselves to do.That’s why it can feel impossible to clear your mind during meditation at first.
In fact, it may take a few weeks to really notice an improvement in focus.
But the improvement will come. And it will be life-changing.
Start now – and in 30 days you will feel like a meditation pro!
Remember, no matter how busy you are, you can always find time for a short, 2-minute meditation.