Mindful Minutes: Two Minute Meditations for Instant Relaxation Anywhere
Updated: Apr 19
Learn to make your life a continuous flow of meditation. “Whatever we do, we infuse meditation into that action, this is meditation applied. This is how we live most of the day. Whatever is in front of us, is our meditation.”- Veena, Saumya Ayurveda
Explore more on the Saumya Blog, selected top Ayurveda blogs and websites to watch.
Mindful Minutes: Two Minute Meditations for Instant Relaxation Anywhere
We don’t need to sit on a cushion for hours each day to benefit from meditation. If you want to increase your inward journey, weave 2-minute meditations into your daily life. “Whatever we do, we infuse meditation into that action, this is meditation applied. This is how we live most of the day. Whatever is in front of us, is our meditation.”- Veena, Saumya Ayurveda
There are natural transitions in our days that are rich opportunities for two-minute meditations. Wherever we are, all we need is our breath and that we always have with us.
Explore more on the Saumya Blog: Ayurveda Breathwork Pranayama
Natural Daily Meditation Transitions
1. Upon waking, before leaving bed
2. Before each meal
3. Waiting at a stop light, for the bus or taxi
4. Before turning on and off the car
5. At the start and end of every meeting
6. Standing in any line
7. Before coming and going from work, school, or dropping off kids
8. Waiting in anywhere
9. Before reacting or responding
10. Prior to falling asleep
11. Before bathing
There’s no end to the possibilities. With this daily transition meditation strategy, you'll be in meditation at least every other hour. In time, this meditation thread is continously present and you'll find yourself in the flow.
Anytime you are waiting, is an opportunity for 2-minute meditation. Long hours or sitting meditation is not necessary, or even possible. Short meditations, applied frequently, weave together a stream of awareness throughout your day.
Two-minute meditations are perfect for busy life and as you see, there are numerous opportunities all day long.
Stay with the practice daily and you’ll find an inner silence growing.
How To Do 2 Minute Meditation
1. Sit comfortably (If sitting is not possible, stand comfortably - be practical).
2. If possible, relax all muscles and joints in one breath. With your awareness, quickly and systematically relax your whole body. (It's easier than you think.)
3. Relax your forehead.
4. Feel the touch of the breath in the nostrils. Cool and dry on the inhalation, warm and moist on the exhalation.
5. Breathe slowly, gently, smoothly, diaphragmatically. Learn Diaphragmatic Breathing and Change Your Life
6. Let there be no sound, jerks, or pauses.
7. Eliminate the pauses 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. Let the chosen thought flow with each breath, not on the lips, not on the tongue, not in the vocal cards, but only as a soft thought in your mind.
Your personal mantra
So Ham. In the absence of a personal mantra, exhale "ham" and inhale "so". Let there be no break in the chain of "ham so", "so ham" thought flow.
Choose a name of a divinity you prefer in accordance with your tradition or religion.
Or, count 1 with the exhalation and 2 with the inhalation. There are many ways of counting breaths; this is the simplest.
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 silver stream.
10. The entire mind becomes an even flowing stream.
11. Without breaking the stream, slowly open your eyes. Maintain a soft connection to the meditation experience.
12. Resolve in your mind that you will calm the mind in this way many times in the day during the naturally transitions.
13. Whatever you do with the mind repeatedly becomes the mind's habit. At present, disturbance is the mind's habit. Later calmness, focus, peace, and stilllness become the mind's nature.
Thoughts may arise during meditation. Simply observe the thoughts arising. Be gentle with yourself and bring your awareness back to your object of concentration.
Mindful Minutes: Two Minute Meditations for Instant Relaxation Anywhere is something we can all do, throughout the day.
Guided 2 Minute Mediation
Learn to weave a state of meditation into every thing you do, and all day long. By reducing stress, increasing focus, grounding Vata, balancing Pitta, we retrain our minds from flight-fight-freeze mode to rest-restore-relax mode. Create this new habit and you'll experience life in a new way.
Learn the two minute meditation by being guided through the practice daily. Use it as often as you need and in time, the meditation will reveal itself to you.
Click here for more Guided Practices
There is a saying, "The mind is more in the body, than the body is in the mind." The Saumya 3 step meditation process shifts us from fight-flight-freeze mode, to rest-restore-relax mode. Give it a try for forty days and observe the changes. The more grounded and relaxed we are, the smoother life flows.
"The breath is the connection between the mind and body, so by training the breath, we become calm, focused, and grounded, we slow down the aging process by decreasing stress. These practices are so simple and easy to have as part of our daily life. We actually feel and look younger."
- Veena, Saumya Ayurveda
1. Learn Diaphragmatic Breathing and Change Your Life. When we re-learn to breath diaphragmatically, we move from the flight-fight-freeze mode, to rest, restore, relaxation mode from where we want and need to live.
2. Daily Guided Practices: 11 minutes in the morning and in the evening, as anchors of your daily Ayurveda routine.
3. Ayurveda Daily Routines: --Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day
"Choose a couple of practices from the routines that provide you with the greatest support. Perform them while applying our two minute meditation technique and your mundane tasks, just transformed into a mellifluous meditation. This is meditation applied to daily life." - Veena, Saumya Ayurveda
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Something wonderful is taking place. You and your knowledge come to me after a lifetime of searching and prayer. I am forever grateful.” --Mark Hughes, St. Paul, MN
“Veena was able to help me regain my energy in just a few months and I’m feeling like my “young” self again!
I love the food plan she designed for me, and all the supporting practices (am/pm routines, breathing techniques, herbs, and spice mixes) are so enjoyable to incorporate into my day. I highly recommend Saumya Ayurveda if you want to feel better and have more vitality.” -Molly Rossini, Minnesota
“Veena has helped me several times at various stages of my life to rebalance my doshas, and to bring me back to greater vitality. Veena’s herbal protocols and food recommendations are easy to follow and effective.
Combined with her beautifully guided relaxation and meditation practices, Veena offers a truly holistic to achieving and maintaining harmony in body, mind, and spirit—and living more peacefully and joyfully in an increasingly more erratic world.”
-Gabrielle Allen, California
"Revitalize Your Mind and Body with Two Minute Meditations Anytime, Anywhere. It's a simple and significant way to transform your life, daily."
-Veena, Saumya Ayurveda
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Veena is a Certified Ayurvedic Practitioner and meditation teacher, and monk.
She is President Emeritus and teaching faculty of the Meditation Center.
Veena fell in love with the traditional medicine used in her family’s home, learning herbal remedies at her grandmother's knee.
These childhood experiences were the seeds of a lifelong passion. For over 30 years, Veena has dedicated her life to the world’s oldest healing system: Ayurveda.
She draws on this ancient wisdom to help others find their compass to a healthy life – and support those left wanting by Western medicine.
An experienced Certified Ayurvedic Practitioner, Veena’s deep, intuitive knowledge of Ayurveda empowers her clients to reclaim their fullest, most vibrant lives –mentally, physically, and spiritually. Veena individualizes treatment plans to each person, rather than offering a one-size-fits-all approach, so it fits your life and becomes woven in your lifestyle, naturally.