Mindful Minutes: Two Minute Meditations for Instant Relaxation Anywhere
Updated: Oct 11
Learn to make your life a continuous flow of meditation. “Whatever we do, we infuse meditation into that action, this is meditation applied. This is how we live most of the day. Whatever is in front of us, is our meditation.”- Veena, Saumya Ayurveda
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Mindful Minutes: Two Minute Meditations for Instant Relaxation Anywhere
We don’t need to sit on a cushion for hours each day to benefit from meditation. If you want to increase your inward journey, weave 2-minute meditations into your daily life. “Whatever we do, we infuse meditation into that action, this is meditation applied. This is how we live most of the day. Whatever is in front of us, is our meditation.”- Veena, Saumya Ayurveda
There are natural transitions in our days that are rich opportunities for two-minute meditations. Wherever we are, all we need is our breath and that we always have with us.
Related Readings: Ayurveda Breathwork Pranayama
Natural Daily Meditation Transitions
1. Upon waking, before leaving bed
2. Before each meal
3. Waiting at a stop light, for the bus or taxi
4. Before turning on and off the car
5. At the start and end of every meeting
6. Standing in any line
7. Before coming and going from work, school, or dropping off kids
8. Waiting in anywhere
9. Before reacting or responding
10. Prior to falling asleep
11. Before bathing
There’s no end to the possibilities. With this daily transition meditation strategy, you'll be in meditation at least every other hour. In time, this meditation thread is continuously present and you'll find yourself in the flow.
Anytime you are waiting, is an opportunity for 2-minute meditation. Long hours or sitting meditation is not necessary, or even possible. Short meditations, applied frequently, weave together a stream of awareness throughout your day.
Two-minute meditations are perfect for busy life and as you see, there are numerous opportunities all day long.
Stay with the practice daily and you’ll find an inner silence growing.
How To Do 2 Minute Meditation
1. Sit comfortably (If sitting is not possible, stand comfortably - be practical).
2. If possible, relax all muscles and joints in one breath. With your awareness, quickly and systematically relax your whole body. (It's easier than you think.)
3. Relax your forehead.
4. Feel the touch of the breath in the nostrils. Cool and dry on the inhalation, warm and moist on the exhalation.
5. Breathe slowly, gently, smoothly, diaphragmatically.
6. Let there be no sound, jerks, or pauses.
7. Eliminate the pauses between the breaths. As soon as one breath is completed, begin to feel the next breath flow.
Related Reading: Learn Diaphragmatic Breathing and Change Your Life
8. Use one of the four thoughts below. Let the chosen thought flow with each breath, not on the lips, not on the tongue, not in the vocal cards, but only as a soft thought in your mind.
Your personal mantra
So Ham. In the absence of a personal mantra, exhale "ham" and inhale "so". Let there be no break in the chain of "ham so", "so ham" thought flow.
Choose a name of a divinity you prefer in accordance with your tradition or religion.
Or, count 1 with the exhalation and 2 with the inhalation. There are many ways of counting breaths; this is the simplest.
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 silver stream.
10. The entire mind becomes an even flowing stream.
11. Without breaking the stream, slowly open your eyes. Maintain a soft connection to the meditation experience.
12. Resolve in your mind that you will calm the mind in this way many times in the day during the naturally transitions.
13. Whatever you do with the mind repeatedly becomes the mind's habit. At present, disturbance is the mind's habit. Later calmness, focus, peace, and stillness become the mind's nature.
Thoughts may arise during meditation. Simply observe the thoughts arising. Be gentle with yourself and bring your awareness back to your object of concentration.
Mindful Minutes: Two Minute Meditations for Instant Relaxation Anywhere is something we can all do, throughout the day.
Guided Two-Minute Mediation
Master the art of incorporating a meditative state into all your activities throughout the day. This practice helps in reducing stress, enhancing concentration, stabilizing Vata, and harmonizing Pitta, thereby shifting our mental state from fight-or-flight to relaxation and rejuvenation. Cultivate this habit and witness a transformative perspective on life.
Master the two-minute meditation by following the daily guidance through the practice. Feel free to utilize it whenever necessary, and eventually, the meditation will reveals itself to you.
Click here for more Guided Practices
There is a saying, "The mind is more in the body, than the body is in the mind." The Saumya 3 step meditation process shifts us from fight-flight-freeze mode, to rest-restore-relax mode. Give it a try for forty days and observe the changes. The more grounded and relaxed we are, the smoother life flows.
"The breath is the connection between the mind and body, so by training the breath, we become calm, focused, and grounded, we slow down the aging process by decreasing stress. These practices are so simple and easy to have as part of our daily life. We actually feel and look younger."
- Veena, Saumya Ayurveda
1. Learn Diaphragmatic Breathing and Change Your Life. When we re-learn to breath diaphragmatically, we move from the flight-fight-freeze mode, to rest, restore, relaxation mode from where we want and need to live.
2. Daily Guided Practices: 11 minutes in the morning and in the evening, as anchors of your daily Ayurveda routine.
3. Ayurveda Daily Routines: --Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day
"Choose a couple of practices from the routines that provide you with the greatest support. Perform them while applying our two minute meditation technique and your mundane tasks, just transformed into a mellifluous meditation. This is meditation applied to daily life." - Veena, Saumya Ayurveda
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Mindful Minutes: Two Minute Meditations for Instant Relaxation Anywhere
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"Revitalize Your Mind and Body with Two Minute Meditations Anytime, Anywhere. It's a simple and significant way to transform your life, daily."
-Veena, Saumya Ayurveda
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