Do you sometimes experience an unsubstantiated general feeling of angst? Do you ever wish that you could do an instant attitude shift? Did you know that today many of us often live in a state of constant low grade stress arousal? Given the speed with which life is moving these days, it's no surprise.
Or it may not be low grade anxiety you're feeling. It might be very specific. Maybe you wake up in the morning with low energy or a fleeting feeling of sadness.
Or maybe you're worried about something. In any of these cases, you know you're out of flow. You have an important meeting to attend and you need to make an instant shift in your mindset for that meeting. But what do you do about it?
So here is a quick shift process. The original and comes from Thich Nhat Hanh and I discovered it in Marvin Oka's and Grant Soosalu book, mBraining.
I've been doing my short style adaptation of it ever since I learned it and I love it! It makes for a magical and instantaneous shift by setting off the endorphins and give me the energy and joy to embrace the day.
It is a Carpe Diem experience!!
So here it is:
- Start with a 1 minute round of deep long, slow breaths.
- With every inhalation imagine the breath going down to your heart and pouring down through your stomach into your hips and legs.
- With every slow deep exhalation, feel and internally say the words, 'letting go'.
- When you feel quite relaxed, SMILE. Make that smile as big as possible.
- Then swallow the smile with your in breath and let it pour all the way through your heart, stomach, hips, and down through your legs. Breathe it into every cell and pore of your body and fill your being with it.
- Do this round of swallowing your smile through your whole body and being for about 7 rounds.
- By then you should feel like your are the smile. The endorphins will be flowing and you will be back in flow!
Then go about your day and as you do, you can instantly bring the smile back by mentally repeating a round or two while you're in the midst of your daily activity.... Enjoy!
Have you ever experienced any of the following feelings?
- Totally 'frazzled' and out of sorts?
- Totally overwhelmed - too much to do too little time!
- You're caught off guard in the middle of a conversation and you lose your self-confidence!
- Suddenly you get a nervous attack - You're flushed, hot and anxious having to stand and or present to a group of peers.
Well if you have ever had any of these feelings you may have lost your center, your emotional balance, you sense of presence and personal power.
How would you like to recoup your mental emotional balance quickly and smoothly and pull yourself back to your calm still center? Or pull yourself back into present time instantly...
Here's a 2 minute meditation that can be used to do just that - help you bring yourself back into present time in any situation. It will help you recapture the 'moment of now' quickly by bringing the brain into a state that neuroscientists call 'neural coherence': a condition where every part of you is working together and aligned.
I've taught it to leaders, managers, and everyone I coach and work with. And personally...I use it all the time and it was taught to me many years ago by my meditation teacher.
Please enjoy it, practice it, and remember to remember to use it whenever you're feeling that you're losing your balance, your center, your sense of yourself......
If you are not seeing the video because you are viewing this in a reader, please visit http://trinidadhunt.com/2013/05/enhance-focus-and-presence-with-the-2-minute-master-meditation-with-the-2-minute-master-meditation
Whenever I talk about the One Minute Meditation (see video here) people ask me to teach it. I was in Adelaide about seven weeks ago and I had approximately 100 people in the room. I happened to mention that I use the One Minute Meditation when I'm feeling stressed or I'm not on my game and it was a room stopper. The entire group responded affirmatively when I asked if they wanted to learn it.
It was pretty amazing. The room was in an active state and within one minute of 'breath in - be still, breath out - let go' the entire energetic field shifted. The feeling was palpable from high energy moving in all directions to a sense of stillness, presence and focus.
I have since received a tremendous amount of feedback from these and others who are using the One Minute Meditation. Here's what one person communicated...
"When I feel stressed or I'm beginning to feel edgy, I turn my attention inward for a moment, take a deep breath, and say the words you taught us - 'be still, let go'. It's amazing how quickly I can still my mind, reconnect with myself and shift into present time. Thanks for that. I would recommend it to everyone in these stressful times!"
So with all of this feedback and after much consideration, I have decided to share a few more of these short one or two minute meditations. These are One Minute Meditations that I use and they come from my private tool chest. Each fulfills a different purpose, but they will all strengthen your mental focus, enhance the energy of the heart and amp up the power of your intention.
Just as we are learning to do core training for the body, these short meditations are like core training for the heart and soul. Each meditation will help you shift your awareness, energize your presence in the moment and change all the moments that follow.