It Only Takes A few Seconds…

Yes, A Few Seconds

“I don’t have the time to meditate.”

How many times have you said that to yourself, or out loud to your friends?

One of the most common objections to meditating is the time involved. People often think they don’t have the time it takes to dedicate themselves to a meditation practice each day. While it’s true that the most gains come from regular sessions, these don’t have to take much time out of your day. In fact, as little as 30 seconds can be enough to provide you with some of the benefits meditating can offer. These sessions are often called “micro-meditation.” They’re easy to fit into your day, can be used whenever you need them, and are simple to learn. Let’s take a look at the ways in which a short meditation will boost your focus, along with the other types of gains you can get from this habit.


A micro-meditation can be any mindfulness exercise in which you purposefully shift your attention away from the outside world. They can be performed in as few as 30 seconds. Therefore, it’s possible to set aside time for this intentional activity almost anywhere and at any time during your day. Micro-meditations are usually purpose-driven. This means you can tailor them to meet a particular need or circumstance. As you can see, this tool is quite versatile and carries quite a lot of potential.

How To Micro-Meditate

If you’re feeling distracted or scattered, a short session in which you focus on taking a series of deep, cleansing breaths can help you to feel calmer. For times when you’re overwhelmed by racing thoughts or troublesome worries, you can create a visualization in your mind of a peaceful place or silently repeat a calming mantra. Micro-meditation that that simple and so easy to do. The difficult part is to remember to do it at the moment.

Benefits Of Micro-Meditation

Sometimes, it really might be difficult to fit a full-length meditation session into your day. In addition, it can be particularly difficult for newbies to maintain a regular commitment to completing longer sessions. To gain the full rewards of meditation, it should be done as a practice. Engaging in some form of intentional mindfulness routine is far easier when it can be done in less than a minute or so at a time. The benefits of these mini sessions are cumulative. They will eventually build upon themselves, bringing you to a place in which you feel more focused, calm, and aware regularly. Also, meditating becomes a habit when it’s practiced daily, no matter how few minutes are spent. Finally, micro-meditations are customizable and can be performed nearly anywhere.

I have given up on counting the number of times I’ve gone into a 30-second meditation mode, while in traffic, while in line-ups, and even at work!

As you can see, short meditation sessions are an easy way for anyone to begin a regular practice of meditating and to reap the rewards. These micro sessions can be built upon to grow a more robust meditation practice in time.

You can do it. Just breathe!

“When you own your breath, nobody can steal your peace.” — Unknown

Meditation is a habit that may come easily to some. I have been meditating for over five years, but there were many days I found myself slipping. These days, not so much, not since I completed the no-cost Action Habits Challenge by Connie Ragen Green, Wall Street Journal and USA Today bestselling author, independent publisher, and serial entrepreneur. You can check it out here.

If you’re interested in revitalizing your life through meditation and would like to learn a virtually risk-free, and cost-effective practice, that people of all ages can do with a little patience and guidance and that will serve you for the rest of your life, I would love to connect with you. You can connect with me here.

I’m Donna SLam, who loves to blog about how meditation brings self-compassion, peace of mind, and clarity to my life and others by sharing tips and strategies to live a fulling and purposeful life. I enjoy championing others to lead a healthy and happy life through meditation, walking, self-development, and spending time with loved ones.



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