Tuesday, March 8, 2016

Too Busy to Meditate? Try This 2-Minute Mindful Moment Break

The research is overwhelming. Meditation is a powerful, highly effective way to enhance physical and emotional well-being. But what if you don't have time to sit and meditate during your busy day? There is a 2-minute solution that will work for you!

Too Busy to Meditate?
Try the 2-Minute Mindful Moment Break
Perhaps you've tried meditation in the past and said something like, "It just doesn't work for me". Perhaps sitting in a meditative posture for 20 to 40-minutes a day simply doesn't fit your lifestyle. Trying to carve out 20, 30, or 40-minutes from a day already oversubscribed with too many "To-Do's" simply isn't going to happen.

The Good News 

Here's some good news: if you spend only one or two minutes an hour throughout your day de-stressing with easy Mindful Moment breaks, you can experience many of the same benefits enjoyed by those dedicating 30-minutes to an hour a day in formal meditative practice.

There are countless ways of adding Mindful Moment de-stressing breaks to your day. Here is one 3-step method to get you started.

Step 1 - Preparation:

First, set a reminder on your smartphone, computer, or other device to alert you once an hour. When you receive the alert - or as soon as safely possible after the alert - stop your work activity. Stand up, close your eyes, and slowly inhale and exhale three times. Open your eyes and take a few steps forward as you stretch, and yawn. Yawn and stretch two or three more times and then sit down or - if you prefer - continue to stand for step 2.

Step 2 - Come to Your Senses:

Sit or stand comfortably. Assume a posture that feels dignified and erect, but not stiff. Close your eyes, breathe in gently through your nose (mouth closed) and then exhale slowly through your nose.

As you continue to breathe slowly and comfortably with eyes closed, bring attention to your hearing. Simply "tune in" and notice. The first few times you do this, you will likely be surprised at how much more you hear when you bring awareness to the sounds around you. Attend to the sounds for about 10-seconds.

After attending to the sounds, shift your attention to your breath. Notice what aromas or scents you perceive. If there doesn't seem to be any identifiable scents, simply notice how the breath feels in your nasal passage as you breath in and out. Attend to your sense of smell for about 10-seconds.

Next, shift attention to your sense of taste. Notice what sensations are present in your mouth. Feel your tongue without moving it. Stay present with whatever sensations you notice in your mouth for about 10-seconds.

Now, allow your attention to move to your sense of touch. What temperature sense can you notice on the skin surface of your hands. Move awareness to your face. What sensations are present on the skin surface of your face? Move awareness to your neck and chest. Can you feel clothing touching your neck or chest? Just notice for about 10-seconds.

Open your eyes gently. Breathe in and out gently and allow your eyes to notice objects and their colors. Allow your attention to center on the shape, texture and color of whatever you see in front of you. Allow a soft, open gaze for about 10-seconds.

Again, bring attention to your breathing. Take two or three comfortable breathes, stretch and yawn one final time.

Step 3 - Return Attention to Your Daily Activities:

Congratulate yourself! You just completed a mindful meditation session using the Mindful Moment method.

Notice how you feel. Notice what's different. You'll likely feel far more relaxed, but alert.

You're now ready to return to your daily activities refreshed, renewed, and more creative.

For more Mindful Moment de-stressing techniques, email us at Stress Solutions, LLC, address CarterMethod@gmail.com. Your brain, body, and mind will thank you!

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With light and love,


Stephen Carter
Stress Solutions, LLC

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