Meditate in 2 Minutes

A meditation practice is a valuable tool that can help you manage stress and find focus. It doesn’t have to be a long, complicated process though. Even if you only have a few minutes to spare, meditating can help recalibrate your mind and set a positive tone.

The next time you need a quick reset, try this 2-minute meditation:

• Sit up straight and close your eyes.

• Start by placing your hand in front of your face as you breathe out like you are fogging up your hand like a mirror with your breath.

• Keep the subtle constriction at the back of your throat as you seal your lips and breathe through your nose and bring your hands to your lap.

• Count 4 slow counts in as you inhale, and 4 slow counts out as you exhale. Repeat this Ujjayi Breathing for 21 repetitions.

• Return to natural breathing feel relaxed and invigorated, then open your eyes.

Bonus: This is also a great one to try at night if you find that you wake up and can’t get back to sleep. While lying down, practice breathing up to 21 slow breaths to help calm the racing mind.