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3 min. Meditation
Vastmind
Memphis, TN Veteran
3 minute meditations.
Meditation practice No. 1: Visualization — when your mind is racing or jumbled, look out to the distance toward the horizon. Find the farthest perspective you can get. Let your eyes go into a soft focus and take three slow, centering breaths. Let go of all thoughts and clear your mind. With this moment, with this breath, there is no stress.
Meditation practice No. 2: Body scan — because stress causes muscle tension, it helps to focus on releasing that tension. While sitting down, progressively tense and then relax different body parts. Start from your forehead and work down to your toes. Tighten each muscle group as you inhale and hold the tension for a few moments and then release it as you exhale. Encourage your muscles to relax by saying to yourself “Warm and heavy … warm and heavy” as you breathe out the tension.
Meditation practice No. 3: Conscious eating — many of us eat unconsciously, which can lead to overconsumption and self-criticism. To become more aware of your food, make an effort to eat more slowly and focus solely on the eating process. Holding your utensil in the opposite hand may help you slow down and concentrate on the action. Feel every motion you make when you eat. Think about the texture and taste of the food. Smell the aromas. Appreciate the experience.
--The Three Minute Meditator
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