Engaging in 1-5 minutes of meditation three to five times per day can help us stay mindful in most of our thoughts and actions. Such routine trains our brain faster to get in touch with self awareness, self care, self discipline, and mindful actions. Meditating less frequently can lose the power to remind us to stay mindful each day. However, meditating 3-5 times for a brief duration throughout the day helps us to be aware that we are alive and mindful from the time we wake up and until the time we go to sleep. Dr. David Nowell a clinical Neuropsychologist and an expert in ADHD and brain research, states that just checking in briefly with yourself in between breaks for your goals and purposes is meditation. This brief self-checking also informs us wether we are fully engaged in our tasks.
We all know that life is full of struggles. To sensibly handle such situations, mini meditations train us on how to make ourself calm to deal with such struggles. The most beautiful element we learn by daily short meditations is to face our life challenges with acceptance and peace.
Daily meditations connect us to our soul. By staying connected to our soul, we find our true essence. The true essence of our being is that we are nothing but love and peace. Staying conscious of our true nature also helps us to respond calmly to any life issue, which consequently lead us to make sensible short-term and long term decisions. This is why the communication between mind and body must be on the same track. That is, mind and body are strongly intertwined. As a result, if one part goes out of balance so does the other. However, if mind is at peace so will be our physical body. The amazing benefit of daily mini meditations is that it repeatedly connects our mind body and soul, which simultaneously brings them into balance. Overtime this practice transforms us to live with this balance without any struggle.
Here are some examples of short 1 to 5 minutes meditations we can perform through out the day:
Early morning gratitude meditation— Being thankful for what we have. Health, family, friends, love, job, home, and other material possessions. Gratitude meditation takes us to our true self— un-conditional love. This meditation tames our ego because gratitude and ego cannot exist together.
Eating meditation— Taking a deep breath while being aware of what and how much food is on your plate. Be thankful for the nutritious meal that nature has provided to us from a farm to the grocery store to our table. Also being thankful that this nutritious food will heal our body
Afternoon soft eye meditation— Meditating with open eyes to stay at peace in the midst of stress. Simply know that your potentials are unlimited wether to achieve or to face anything. Become aware of your own breath and sit still while focusing on one spot. Take deep breaths by inhaling in and exhaling out.
Night time self-love meditation— Self love/ self respect helps us to take care of our mind/body and to be aware to respect others as we would like to be respected by them.
Some positive changes that impact our mind/body by repeated meditations throughout the day:
Self-Discipline- Early morning meditation has its own joy and majestic experience. It connects us to our true essence. We wake up early at a set time each day to begin our day. Best morning meditation is to become aware of your own breath by slowly inhaling and exhaling. It quickly calms us down. We learn to bring forth our energy with full passion in our day tasks, and stop working when it is time to go to sleep at a set time.
Healthy Eating- Daily meditations help us to eat just enough to satisfy our hunger because we cannot feel the joy of meditation on a full stomach. Repeated meditation. trains our mind to take responsibility to nourish our body with healthy foods such as greens, fruits, water, and so on… Consequently, we become the master of our mind and learn to stay healthy by eating only when we feel hungry. We no longer become slave to eating un-healthy food. Daily meditation helps us to stay away from over/binge/compulsive eating because we begin to take care of our body by respecting and keeping it healthy.
Daily Physical Activity- Because regular meditation helps us train our mind for positive habits. Our mind also becomes strong at it. Since mind and body are inseparable, meditation also helps us take care of our body by perceiving it as our precious temple. Remember our mind has the knowledge but it is our body that helps us bring that knowledge into action. We prepare healthy meals with our hands. We do many different tasks at work with full energy of mind and body. We take care of our family with warm hugs and kisses. All of these tasks are considered meditations when done by being fully present.We do humanitarian work with passion and energetic body. To perform the above tasks, we need to keep our body moving. The daily mini meditations become the impetus for taking care of our body. We learn to incorporate different kinds of physical activities on a daily basis to keep our body fit and supple to live a quality life.
Better Sleep at Night- Daily meditation such as regular physical activity helps us get better sleep at night. Yes any physical activity to keep our body fit and healthy is meditation. According to Dr. Andrew Weil, expert on holistic and integrative medicine, 10 to 20 % of adults suffer with sleep problems. The sleep issues also make people feel severely dysfunctional during the day time. Dr. Weil has developed a short powerful sleeping technique called 4-7-8 breathing technique for people suffering with sleep problem. This technique can be found below.
Chopra Center for Meditation states that scientists gathering data on meditation have found that a consistent practice not only boosts the mind, but it also bolsters the body. Studies reveal that meditation can help reverse heart disease, reduce pain, and support the immune system, better enabling it to fight disease. The mind-body connection between stress and disease is abundantly apparent as science is finding that meditation can lower production of the stress hormone cortisol. This means mediators are better able to adapt to stress in their lives and its common physiologic responses, which can include:
- Heart disease
- Sleep problems/ Memory impairment
- Digestive problems/ Skin condition