These mini meditations are meant to support you to meditate throughout the day in order to find inner peace and serenity. Ideally, they are practiced every 2-3 hours or at any transition, for example before you start the car or before you have an important encounter or before you change tasks. These are also helpful in case you need to rush out the door. Instead of skipping your favorite one hour morning meditation, meditate anyway, but shorten your meditation time to a length that is doable. If you don’t have time at all, do at least two minutes. This will keep the thread of your practice. I am here to support you if you have any questions or would like a meditation boost.
These meditations are 1-4 minutes. You may adjust them as needed for your day. You may repeat them taking time out or while waiting in the grocery line.
Thank you for practicing,
Ready to Meditate?
Meditations for Busy People
Mini Meditations for Professionals
Meditation for those with no time
The above meditations are inspired by this basic, yet profound 2-Minute meditation by my dear teacher Swami Veda Bharati who was like a father to me.
1. Sit comfortably (if possible with your spine erect)
2. Relax all musculature and joints (in one or more breaths, you may go systematically through the body). The most proficient can do so but don’t struggle. With your awareness, quickly and systematically relax your whole body.
3. Relax your forehead
4. Feel the touch of the breath in the nostrils
5. Breathe slowly, gently, smoothly
6. Let there be no sound, jerks or pauses
7. Eliminate the pause between the breaths. As soon as one breath is completed begin to feel the next breath flow.
8. Use one of the four thoughts below:
a. Your personal mantra
b. In the absence of a personal mantra; exhale hum inhale so. Let there be no break in the chain of hum so, so hum thought flow.
c. Choose the name of divinity you prefer in accordance with your tradition.
d. If you do not believe in the above three then count 1 with the exhalation and 2 with the inhalation. There are many ways of counting the breaths this is the simplest. Let the above thought flow with each breath, not on the lips not on the tongue, not in the vocal cords, but only as a thought in the mind.
9. After whatever number of above observations of the breath and single repeated thought, observe how the breath, mind and the word thought are flowing as a single stream.
10. The entire mind becomes an even-flowing stream.
11. Without breaking the stream and it’s operation slowly open your eyes.
12. Resolve in your mind that you will calm the mind in this way many times in the day.
13. Whatever you do with the mind repeatedly becomes the mind’s habit. At present disturbance is the minds habit, later calmness and peace will become the minds nature.
14. Take a moment to connect back to the space around you. You may like to massage your face.
DO TWO OR THREE MINUTES OF BREATH OBSERVATION BEFORE AND AFTER EVERY SHIFT IN THE DAY,
AND/OR EVERY TWO OR THREE HOURS.
Copyright Swami Veda Bharati
Sitting meditations are great for morning and evening practices. Consciously take time out of your day to sit minimum for 20 minutes each. You may sit for an hour if that comforts your being.
Thank you for practicing,
Yoga Nidra (Yogic Sleep)
Yoga Nidra is an ancient practice well known in East-Asia. You consciously go into a deep relaxation of your body and brain, while staying conscious on a soul level. The brain may go into delta waves. Yoga Nidra is a state of consciousness, very similar to self-hypnosis. It is done lying down in Shavasana, with your arms and legs spread comfortably apart lying on your back. Best to do this practice on a yoga mat, where you are not cued to fall asleep.
There are several pathways into this state of Yoga Nidra, from progressive muscle relaxation to focussing on subtle energy points. Various techniques are available to reach the actual state of yogic sleep.
If you like to do this practice overnight, please look specifically at the instructions below. This is done slightly different and offers an efficient rest. It is useful to have practiced Yoga Nidra staying consciously awake before adding the overnight version, but not necessary.
Movement is a way to lead the mind into no thought and therewith into the state of consciousness called meditation. Sitting quietly once reached that state is recommended.