Dr. Blake Banner

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  • Dr. Blake Banner

3 Minute Meditation: Faster Than Sending A Text Message

Updated: Feb 24


3 Minutes. 180 Seconds. Roughly the time it takes to read and respond to a text message - I'm sure you have that to spare a few times a week (daily would be amazing but I'm trying to ease you into this). This week I wanted to cover a topic that I've incorporated in some of my other content including the Mastering Mindfulness Practices Blog, but I haven't quite went into expanded details on the subject yet. Meditation deserves it's own blog post and I hope after reading this you see how easy it can be added into your life so you can reap the benefits and see positive results across the board!

Meditate (me-də-ˌtāt)

1: to engage in contemplation or reflection

2: to engage in mental exercise (such as concentration on one's breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness

I understand life gets crazy and at times we can feel like there are certainly not enough hours in the day to complete everything on your to-do list. This is why I want to introduce you to the concept of 3 minute meditation with the goal of creating a tool for wellness that can be used daily and with minimal effort on your end. The best way to begin habit development is by making the task as easy as possible without modification to an already existing routine. Initially it may seem difficult but once you start the process with consistency you'll notice that meditation can be done with ease. Trust me, I want to see you win - and by win I mean balance your mental, spiritual, emotional and physical health!

Often times, it's in the midst of chaos that a moment of stillness is needed the most.

There's this myth that the conditions have to be perfect for meditation and you have to be in complete silence or a zen studio, although that can help enhance your focus which many beginners may need it is not a necessity to have a brief meditative moment. I'm racking up a list of "places I've meditated" including the back seat of an Uber, on a plane, in a classroom before an exam, a nail salon, etc. Honestly I enjoy being able to take a few minutes to step outside of myself to calm my mind and reset my emotions before continuing on with my day. Don't feel like you have to be isolated or in a controlled environment to get your meditation done - anywhere can be a sacred space. Often times, it's in the midst of chaos that a moment of stillness is needed the most.

Meditation Benefits

  • Stress Reduction

  • Improves Sleep

  • Strengthens Attention Span and Concentration

  • Controls Anxiety

  • Enhanced Self Awareness

I can go on and on about the benefits of meditation, we KNOW it can enhance quality of life as well as the other benefits that are listed above. This blog post is not to convince you of things that research has already proven time and time again - this blog post is meant to motivate you to spare 3 minutes a few times a week for a mental reset. You may be wondering at this point, "well where do I start with this?" which is why I've listed some helpful tips below to get your going and set you up for success!

3 Minute Meditation Tips

  • Make The Time!

  • Set a recurring alarm on your phone as a reminder to squeeze in your 3 minute meditation. Pick a time of day that's relatively open consistently so you don't have to continue changing your scheduled time.

  • Set An Intention

  • Are you meditating to prepare for sleep? Calm down after a whirlwind of emotions? Need to set the tone for the day or just briefly clear your head? Decide what your intention/purpose for meditation is in that moment to assist you in focusing.

  • Relax

  • Easier said than done on those days when it feels like there are a million a one things you need to get done, but those are especially the days you should take a quick few minutes to meditate. Allow the tension to melt away from your muscles, even if just for this brief moment and slip into relaxation.

  • Don't Worry About Doing It "Right"

  • I've said this once and I'll say this a million times over again, there is no "wrong" way to meditate. As long as you enter meditation with the intention of clearing your mind, calming yourself, increasing positivity, or whatever your aim is - you're doing it correctly!

  • Take Advantage of "Add-Ons"!

  • What exactly is an add-on? By this I mean the use of calming music, a spoken affirmation, healing crystals (blog on that HERE), or aromatherapy to set the tone and to promote an even more peaceful mindset and environment for your meditation session.

  • Do Not Multi-Task

  • We're in the age of doing as much as possible at once to save time and call it being "productive" when the truth is we're just dividing our time among several tasks that may deserve more than half of our attention. This is one thing you do NOT take that approach with, just like the first tip says, make the time to meditate and give it the respect it deserves.

Pay attention to your emotional state/mood before and after meditation, take note of your interactions with others as you start making this a regular habit, things will start shifting and in a positive way!

Okay so as much as I love a good 3 minute meditation routine, I can say that you will benefit even more by scheduling longer meditation sessions throughout your week. Even if that means finding 10-20 minutes here and there to dedicate to meditation, you'll notice your shorter meditations will become more effective and relaxing!

You are now equipped with the information and tools to begin your 3-minute meditation sessions during the day! Try starting a few times a week, increase to daily, then slowly start increasing your duration of meditation and make note of the positive changes you begin to experience in your own life! I'm looking forward to hearing about how your meditation journey is going and you can always reach out to me on Facebook, Instagram or Twitter! Feel free to leave a comment below on your thoughts, ideas or plans to incorporate this technique in your week!


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