I’m a huge advocate of meditation as meditating daily literally helped me turn my life around and achieve (some) of the things I’d been longing for, for years.
I tell anyone who will listen how powerfully beneficial meditation is but most people I know just can’t seem to make the time for it.
Well, then I say I bet you can make just three minutes a day free, right?
When they say ‘yes’, I hand them the 3-minute meditation script in this post as a starting point – which is why I’m sharing it online, too!
Benefits of Doing a 3-Minute Meditation (daily)
A 3-minute meditation is a meditation practice that involves focusing the mind for 3 minutes (give or take a few seconds!).
It can involve any number of meditation techniques, such as mindfulness meditation, breathing meditation, or visualization.
The goal of a 3-minute is to bring the mind into a state of calm and clarity and experience the benefits of meditation for those 3 minutes you’re present.
It’s well known that there are many potential benefits to practicing meditation, some of the most common and well-documented are:
- Reducing stress and anxiety
- Improving focus and concentration
- Promoting relaxation
- Increasing self-awareness
- Improving sleep
A 3-minute meditation can also be a good way to get started with a meditation practice if you’re new to meditating, or to incorporate meditation into a busy schedule.
It can also be a useful tool to incorporate new habits into your daily life, and of course, as soon as you start feeling the benefits I bet you increase the time you spend meditating!
3-Minute Meditation Script
Here is a basic 3-minute meditation script to help you get started learning about – and practicing – short meditations:
Find a comfortable seated position, with your back straight and your feet planted firmly on the ground.
Close your eyes and take a few deep breaths, allowing yourself to settle into the present moment.
Bring your attention to your breath. Notice the sensation of the breath as it moves in and out of your body.
If your mind wanders, gently redirect it back to your breath. It’s normal for the mind to wander, so don’t get discouraged. Simply acknowledge the thought and return to your breath.
Continue to focus on your breath for the next three minutes. If you lose track of time, that’s okay. Just continue to focus on your breath until you feel ready to end the meditation.
When you’re ready, slowly open your eyes and take a moment to ground yourself in your surroundings. Take a few deep breaths and stretch if you’d like.
To keep yourself to three minutes, I recommend setting a timer on your phone or some other device.
Just be sure to set a nice soft gong or ping noise at the end so you can open your eyes gently and without a shock!
Tips for Practicing 3-Minute Meditations
If you’re new to meditating, here are some tips to help you get started with a short 3-minute meditation:
- Set aside dedicated time for meditation. It can be helpful to establish a regular meditation practice by setting aside the same time each day to meditate. This helps to make it a habit and ensures that you have time to fully relax and focus.
- Find a quiet, comfortable place to meditate. It’s important to create a peaceful environment where you won’t be interrupted or distracted. This can be a dedicated meditation room, a quiet corner of your home, or even just a comfortable chair.
- Start with a manageable amount of time. If you’re new to meditation, it can be helpful to start with shorter sessions, such as 3-5 minutes, and gradually increase the length of your meditations as you become more comfortable with the practice.
- Use a guided meditation or a mantra to help you focus. Guided meditation can help to keep you on track and provide structure to your practice. Alternatively, you can use a mantra, such as “Om” or a phrase that has personal meaning to you, to help you stay focused.
- Be patient and kind to yourself. It’s normal for your mind to wander during meditation, so don’t get discouraged. Simply acknowledge any distractions and gently redirect your focus back to your breath or your mantra.
I hope these tips are helpful!
Remember, the key to a successful meditation practice is to make it a regular habit, and to be patient and kind to yourself.
With practice and dedication, you’ll soon find 3-minute meditations feeling like a breeze and feeling much better mentally and physically for them.
I’m sure you’ll be adding to the number of minutes you’re meditating daily in no time!
Image credits – depositphotos.com/stock-photo-cropped-view-woman-lotus
Phil lives in England, UK, and has around 20 years experience as a professional life, career and executive coach. He started this blog to help others find and define their own self development journey. Blogging about a wide range of topics to help facilitate a better future.