2, 5 and 13 minute Meditations for the Busy Professional

First off, let’s get one thing straight. Meditating on a big rock in the middle of the Himalayan Winter looks enlightening, but it is very, very cold (and uncomfortable).

You’ve all heard of the business mogul who renounced his Rockstar lifestyle for quiet contemplation among the Tibetan monks, but most of us are simply too attached to burgers and air conditioning, so what can we do?

If you’re not planning to shave your head any time soon, don’t worry. There is another way,

Take 2, 5, 13-minute chunks out of your day, and make meditation a consistent, sustainable HABIT.

If you do it every day, you’ll see results from anywhere between three days to three months, across all areas of your life. A grand statement? I think not. Meditation improves your health, boosts your mood and as a by-product improves how you feel, and improves everything you do.

Check out Tony Robbin’s routine for inspiration or keep scrolling for 2-5 minute meditations.

The most successful people in the world are meditating. Companies like Google, Apple, Salesforce and LinkedIn, all have ongoing meditation programs. Tony Robbins, Oprah, the Navy Seals and Dutch Daredevil, Wim Hof are using combinations of meditation and breathing to test the limits of human potential.

Don’t know who Wim Hof is? Check out the man who has broken over 25 World Records in ice and snow.

Crack the code to success and try these Quick and Easy meditations for the modern minimalist:

Relaxation Breath (2 minutes)

According to Harvard Health, diaphragmatic breath (belly breath) is the body’s only natural stress relief. It can be done anywhere, at any time to slow the heartrate, improve mood and calm your thoughts.

1. Whether you’re standing, sitting in a chair, or on a floor, keep your spine straight but relaxed. Eyes can be open or closed, but keep your attention steadfastly attached to the passage of your breath.
2. Inhale deeply through the nose, deep into the lower part of the belly, letting it inflate.
3. Exhale out through the mouth, pulling the belly button back towards the spine.
4. Repeat for 2 minutes, or until you are ready to move forward.

Eat Mindfully (5 minutes)

Did someone say eat? Yes, make your meal your meditation. Sounds simple, but it isn’t always easy. Can you close your laptop, turn your phone upside down (and on silent), and do nothing but eat for 5 minutes?

1. Limit distractions. I.e. Turn your phone on silent, and turn off the ‘vibrate’ function. Put your computer in ‘Sleep’ mode. Lock the office door.
2. Observe the food item, understanding what has had to transpire for that morsel to arrive in the earth and journey onto your plate.
3. Use your eyes to appreciate the visual aspects of what you’re about to consume.
4. Hold it up to your nose and inhale deeply. What can you smell? Our sense of smell is capable of evoking powerful memories. Researchers believe between 75% and 90% of what we taste is actually evoked by our sense of smell.
5. Place the item in your mouth without chewing, and feel the texture with the insides of your mouth and tongue.
6. Chew and swallow with your eyes closed, savouring the sensations your food evokes in you.

Mindfulness (13 minutes)

Studies show your magic number for meditation is 13 minutes. According to Nobel Prize winner, Elizabeth Blackburn proved 13 minutes a day is enough to increase telomerase activity by 30%. Telomeres shorten as we age, increasing the signs of aging and the risk of Cancer. Meditation isn’t magic, it’s hard work. But the stress relief and succeeding improvements in emotional and physical health mean increased longevity and a happier life.

1. Sit with a relaxed, straight spine, and eyes open or closed.
2. Observe your natural breath as it moves in and out through the nose.
3. Notice if it is fast, slow, deep, shallow, from the left or right nostril. But don’t change anything.
4. When the mind wanders, gently redirect it back to the breath.

Tips to making meditation a habit

1. Set calendar reminders for when you wake up, during lunchtime, and just before bed.
2. Leave a post-it reminding you to meditate on the mirror or ceiling above your bed, so it’s the first thing you see in the morning.
3. Do it with a friend or partner to stay motivated!
4. Sit and meditate at least once a week with a group.
5. Don’t over commit!! Don’t binge on meditation one day, only to do nothing for two weeks. You’ll see the effects through sustained practice, over time. So focus on doing 2 minutes for two weeks, then slowly build it up over a month.

Contact Us today for a personalised plan that is tailored to your needs and lifestyle.