These mini meditations are meant to support you to meditate throughout the day in order to find inner peace and serenity. Ideally, they are practiced every 2-3 hours or at any transition, for example before you start the car or before you have an important encounter or before you change tasks. These are also helpful in case you need to rush out the door. And whenever you feel anxious, overwhelmed or ungrounded, best to pause and meditation, returning to serenity.
Ideally, you do these in addition to your daily morning/evening meditation. But if you don’t have time for a long meditation, instead of skipping your favorite one hour morning meditation, meditate anyway, but shorten your meditation time to a length that is doable.
If you don’t have time at all, do at least two minutes. This will keep the thread of your practice. I am here to support you if you have any questions or would like a meditation boost.
These meditations are 1-4 minutes. You may adjust them as needed for your day. You may repeat them taking time out or while waiting in the grocery line.
Thank you for practicing,
Ready to Meditate?
Meditations for Busy People
Mini Meditations for Professionals
Meditation for those with no time
The above meditations are inspired by this basic, yet profound 2-Minute meditation by my dear teacher Swami Veda Bharati who was like a father to me.
1. Sit comfortably (if possible with your spine erect)
2. Relax all musculature and joints (in one or more breaths, you may go systematically through the body). The most proficient can do so but don’t struggle. With your awareness, quickly and systematically relax your whole body.
3. Relax your forehead
4. Feel the touch of the breath in the nostrils
5. Breathe slowly, gently, smoothly
6. Let there be no sound, jerks or pauses
7. Eliminate the pause between the breaths. As soon as one breath is completed begin to feel the next breath flow.
8. Use one of the four thoughts below:
a. Your personal mantra
b. In the absence of a personal mantra; exhale hum inhale so. Let there be no break in the chain of hum so, so hum thought flow.
c. Choose the name of divinity you prefer in accordance with your tradition.
d. If you do not believe in the above three then count 1 with the exhalation and 2 with the inhalation. There are many ways of counting the breaths this is the simplest. Let the above thought flow with each breath, not on the lips not on the tongue, not in the vocal cords, but only as a thought in the mind.
9. After whatever number of above observations of the breath and single repeated thought, observe how the breath, mind and the word thought are flowing as a single stream.
10. The entire mind becomes an even-flowing stream.
11. Without breaking the stream and it’s operation slowly open your eyes.
12. Resolve in your mind that you will calm the mind in this way many times in the day.
13. Whatever you do with the mind repeatedly becomes the mind’s habit. At present disturbance is the minds habit, later calmness and peace will become the minds nature.
14. Take a moment to connect back to the space around you. You may like to massage your face.
DO TWO OR THREE MINUTES OF BREATH OBSERVATION BEFORE AND AFTER EVERY SHIFT IN THE DAY,
AND/OR EVERY TWO OR THREE HOURS.
Copyright Swami Veda Bharati
Sitting meditations are great for morning and evening practices. Consciously take time out of your day to sit minimum for 20 minutes each. You may sit for an hour if that comforts your being.
Thank you for practicing,
The following is a silent sitting meditation most advisable to sit in a quiet place with the phone ring turned off. Do a few stretches before the actual meditation time.
Sit in a comfortable position on a chair or with a cushion/sitting bench on the floor, so that you may sit comfortably upright for the next one hour. It helps to tilt your pelvis forward by sitting on the edge of a chair or placing a cushion below your sit-bones. From your tailbone upwards let your back adjust itself to a straight position. Make sure to include your head. Have your hands gently rested on top of your thighs with either your palms facing up or downward. Gently close your eyes.
While keeping your upper body upright, relax the other parts of your body. Look at your tension areas like your forehead, your eyes, your jaw, your shoulders, your belly or any other typical areas you like to tense. One by one, consciously relax those parts of your body you don’t need for sitting upright. Do this conscious survey from top to bottom and back to top. Are you curling your fingers or toes? Release. Release any tensions out of your body.
Look at your emotions. Internally release any emotional up-holdings. If they are too strong to melt away, make a mental note to take a separate time to deal with your emotions. Imagine a river stream and let your emotions be carried away with the water.
Bring your focus to your breath flow in your belly. Consciously establish diaphragmatic breathing. Breathe deeply from your diaphragm. Let your system establish its own breath rhythm. In case your breath is jerky, not regular, noisy or making pauses, give it some time and commitment to find its allowance into a rhythmic 1:1 regular, continuous and silent flow. No pressure, no force, simply allow your breath to flow naturally and by time it will find its own continuous flow.
Lots of thoughts? Be gentle with yourself. Make friends with your mind. Any topics your mind is struggling with? Give those topics names and wrap them up into nice gift wrapping paper and put them aside, later for you to re-open and discover. Lovingly, guide your mind back to the movement of your diaphragm with your natural breath flow. Let your mind merge into the rhythmic continuous flow of your breath.
Give yourself the allowance to just BE, merged in the rhythmic continuous flow of your breath.
Take the image of the sun in front of your closed eyes and visualize the light of the sun shining on to you and clearing your system. Celebrate the clarity of that light.
Connect to all your teachers. Feel the community of meditators sitting around the globe. In our hearts we are all connected.
Copyright Xian Prem
Yoga Nidra (Yogic Sleep)
Yoga Nidra is an ancient practice well known in East-Asia. You consciously go into a deep relaxation of your body and brain, while staying conscious on a soul level. The brain may go into delta waves. Yoga Nidra is a state of consciousness, very similar to self-hypnosis. It is done lying down in Shavasana, with your arms and legs spread comfortably apart lying on your back. Best to do this practice on a yoga mat, where you are not cued to fall asleep.
There are several pathways into this state of Yoga Nidra, from progressive muscle relaxation to focussing on subtle energy points. Various techniques are available to reach the actual state of yogic sleep.
If you like to do this practice overnight, please look specifically at the instructions below. This is done slightly different and offers an efficient rest. It is useful to have practiced Yoga Nidra staying consciously awake before adding the overnight version, but not necessary.
Movement is a way to lead the mind into no thought and therewith into the state of consciousness called meditation. Sitting quietly once reached that state is recommended.
Personal Guidance and Transmissions
Contact Dr. Xian to learn more about the remote sessions, in which she will transmit light frequencies into your energy body during a phone coaching session or while you are meditating or resting. This will raise your overall frequency and make your meditation practice easier.