Meditation program: 2 minutes per day for 3 weeks

When you hear about meditation you might wonder why sitting still with your eyes closed will change anything in your life. I was quite skeptical a few months ago. But I have come to realize that more and more people around the world, and often people who are successful in what they do, have adopted this practice daily. I then decided to meditate once a day. In this article, I will introduce you to a meditation program to help you meditate.

Do you have to be a monk to meditate?

Meditation is a practice often equated with Buddhist philosophy. But the meditation program I want to tell you about is not about becoming a monk or levitating above the ground.

The meditation program that interests us here concerns the meditation that will allow us to be more aware. It may seem trivial to you, but by being more aware, you can change a lot of things in your life. We can talk about mindfulness meditation.

Why a meditation program?

We often react under the influence of emotion, more than we imagine. And often, this reaction will not be the best. The objective, of meditation, is not to no longer feel emotion, but rather to take a step back from certain elements of our life. Thus, we will be more in tune with ourselves and we will be able to see certain realities as they are.

By following this meditation program, you will learn to be aware of your body, your emotions, and your way of thinking. And by developing this habit of being aware, you can more easily change things in your mind.

Profits? You will overcome fears, you will put things into perspective more, you will make the decisions that matter to you, you will develop healthier relationships with others… You will change your whole life.

Meditation program: 2 minutes per day

Meditation program in just 2 minutes a day!

Gratitude, that underrated feeling

Through this meditation program, I try to develop this feeling that is central to my practice: gratitude. I will explain to you a little later how I do it exactly.

Remember, we said that meditation is being more aware. Well, gratitude is simply being aware of what you have and being more grateful for it. And why is it so important? Because many scientific studies have proven that gratitude is an essential element in being happy. People who experience more gratitude are happier.

Meditation program: 2 min per day!

So now that I've told you all that, how do you meditate?

The ideal environment to meditate

The ideal is to be in a quiet place. Early in the morning is perfect since it's usually pretty quiet and you're unlikely to be interrupted by someone at this time.

If it's the first time, you can practice for 2 minutes. The important thing is not the duration but more your intention to make this effort on your mind during these 2 minutes. This meditation program is therefore adaptable in duration according to your feelings.

The position to meditate

Then you have to be in a position that is neither too tense nor too relaxed. The best and easiest way is to sit with your back straight on a chair, hands on your thighs. It is also possible to sit cross-legged on a cushion or rug. It is possible to meditate with my eyes open but I prefer to do it with my eyes closed, it makes me more focused on what is happening “inside”.

What to do?

You can then start: the goal is to focus your attention on your breathing, for example. Feel the fresh air entering through your nostrils, passing through your lungs, and coming out a little warmer through your mouth. You can also focus your attention on your body or on the thoughts that cross your mind. But I advise you to start with breathing, this is the easiest I find.

If you realize that you are thinking about something else (about what you are going to eat for lunch, for example, or any other volatile thought that crosses your mind), it does not matter. Realize that your mind has wandered and slowly bring it back to your breathing.

Gratitude in the 2 Minute Meditation Program

You can also take 2 minutes to list the things you are grateful for in your life. It's usually simple things like your loved ones, the windonyourr face,e or your health. And it's important to feel that sense of gratitude, not just make a list in your head.

For your practice to bear fruit and for you to start seeing results, it will have to be done daily for 2 or 3 weeks. Everyone can do it.

[su_quote]If you don't have 2 minutes, you don't have a life.[/su_quote]

Conclusion: I feel a lack when I skip a session!

The times I miss my meditation sessions, I feel a real difference. I do not react the same, I am less focused on my projects for the day and more sensitive to small annoyances.