November 13, 2017

Fast Meditation

3-2-1 RELAX

You need 30 seconds for this fast meditation, but it is perfectly fine to extend it as long as you need.

First: take a deep level breath through your nose counting BACKWARDS [this is important!] from 3

INHALE: THREE – TWO – ONE

then hold for the count of three 

HOLD: THREE – TWO – ONE

finally exhale evenly through your mouth, counting in your head as many repetitions of the count of three as you need. You will find that as you begin to relax in your mind, your body will follow by expanding the lung capacity so that both your inhales and your exhales will last longer. However, you should only ever hold for the count of three, no longer.

EXHALE: THREE – TWO – ONE

THREE – TWO – ONE

THREE – TWO – ONE

THREE – TWO – ONE

RELAX!   LET GO!   Feel good!

 

The brain is plastic and trainable, and this is what we can use to help us get into an optimum state faster. For example, can you think of a song or a scent that immediately brings a certain feeling to it? That same principle can be used consciously to help us relax quickly when we don’t have time to meditate. You will need to spend initially some time setting this up, but then it should work within half a minute or so.

Here’s how you do it:

1: Choose a song or a melody you like, perhaps something from the relaxing music opus on youtube or your favourite song that you know puts you in a good mood. Ideally, this song will be downloaded on your phone ready to go at a moments notice.

2: Put together an album of photographs on your phone/tablet/laptop/PC that make you feel good when you look at them. They could be personal or just some nice images you found on the internet. 

3: Set at least five minutes every day at the beginning or the end of your day to sit down and listen to your music while looking at the photos and doing the 3-2-1 RELAX breathing exercise.

That’s it. After only a week, you should start noticing that just looking at those photos, listening to the music or just doing 1-2 repetitions of 3-2-1 RELAX breathing exercise should start to relax you. 

Below is a similar arrangement I made in Sway, the images are animated and the 3-2-1 RELAX is repeated for added effect, but you should do whatever works for you. Perhaps you like just the visual cue or, maybe, for you, just a melody is enough. It doesn’t matter what you use as long as it is something that consistently brings out positive feelings in you.  

Let me know how you get on!

Subscribe for our occasional newsletter to receive more content like this.

1 Comment

Leave a Reply

Your email address will not be published. Required fields are marked *