3-Minute Meditations

It is estimated that the human mind processes approximately 45 thoughts per minute. If we are ever to reach a state of grace, we must turn off our thoughts and, instead, tap into the unconscious. For centuries, people have used meditation to clear the mind, heal the body, and create harmony.

Meditation not only promotes well-being, it encourages spiritual development. Some use meditative practices to cleanse the mind of negative emotions, while others meditate to stimulate creativity. Many simply use meditation as a devotion to give thanks to the universe.

No single meditation technique suits everyone and the practice itself is challenging because most of us have a difficult time quieting our minds completely. With that in mind, here is a collection of simple, 3-minute meditations that anyone can practice and benefit from. Try them to enlighten your spirit by putting your mind to rest.

Beginners may find it easiest to meditate in a quiet place where there is little or no sensory stimuli, however, feel free to try out different locations and experiment meditating in bed, outside at night, or in a pool or bathtub. Like art, meditation has no right or wrong method – its richness and complexity must be sensed rather than defined.

Meditation for inner calm
Repetitive chanting is designed to heal traumas and emotional imbalances. When you practice meditation using a repeating mantra, you’re connecting to divine energy.

To begin, sit in a comfortable cross-legged position or lie down. Chant the sound or mantra Ong. As you chant, try to feel the vibration of the sound deep within your head and sinuses. Take a long, deep breath between chants.

Continue chanting for three minutes, trying to feel each chant spread its vibration throughout your entire body. Don’t rush it – take your time and keep your breath relaxed between chants.

Meditation by candlelight
Create a devotional display (a desk or table will suffice, or you can arrange it on the floor) that contains objects that bring you joy and conjure up good memories such as flowers, photos of loved ones, a beloved trinket from someone who’s no longer with you, items you collected as a child, etc. Place a candle in the center of the display.

Stand or sit in front of your devotional and take a moment to calm yourself and make your mind peaceful.

Light the candle and look into its flame, focusing only on the color and movement of the light and flame. After three minutes, blow out the candle and send a loving message to all souls.

Meditation for rejuvenation
The mantra Saa Taa Naa Maa is called the Panji Shabad, which means the five sounds of life.

Sit crossed-legged with a straight spine. Bend your elbows by the side of your body and hold your hands in front of your heart, palms facing up. Spread your fingers out but keep your hands together. Close your eyes. Breathe in through the nose and then recite the mantra Saa Taa Naa Maa on your exhale. Try to link your breath with the mantra. Continue for three minutes.

Meditation for gratitude
This is a simple meditation designed to remind us of all the ways in which we are blessed. Because this meditation doesn’t require as much concentration as others, this one is nice to practice outside on a blanket in the evening.

Sit cross-legged with your hands cupped together in front of your heart.

Remain in this posture for three minutes, letting a sense of gratitude fill your spirit.

Even though these meditations are brief, they are perfect for incorporating into your daily routine. The great thing about meditation is that you can practice for as little as three minutes or strive to reach an advanced level where meditation can go on for upwards of 30 minutes. The more time you devote to meditation the more benefits you’ll reap from the inner peace you’ll achieve.

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One thought on “3-Minute Meditations

  1. Adit

    I love this sacred chant & have just setatrd chenting it evert day! What most people do not know is this .According to a high Lama in Tibet when you say the sacred chant / mantra / prayer you in essence become the prayer And according to a Russian psychologist .chanting the Music of the Circles’ ( repetitive chants) elevayes you into higher levels of consciousnes .but remember to practice moderation that’s the key my friends Spirituality can become like a drug & be very addictive .again balance & moderation like everything in life will lead you to bliss .a State of Grace Namaste,Bob Scheurer


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