Two-Minute Minimum Viable Meditation

In product development, a Minimum Viable Product is a new product with basic features, but enough to get the attention of the consumers and prove a concept will work. We can take a similar approach in meditation with a Minimum Viable Meditation.

This recording will lead you on a two-minute Minimum Viable Meditation using the breath.

In two minutes you will see that meditation isn't so difficult after all and could bring you some of the many benefits that attract top executives to meditation.

Transcript

Sitting comfortably with your eyes closed,

Take a deep breath in through your nose and sigh it out.

Become aware of your breath,

Which we will use as an anchor for the mind to return to when it wanders.

Allow your awareness to gently rest on the breath wherever feels natural to you.

You will notice the mind has a tendency to wander.

This is its nature so don't fight it.

The mind wandering is how it unwinds stresses.

Gently return to the neutral calming sensation of the breath whenever you remember to.

There is no need for mental force or concentration.

Have a mild curiosity to see what the sensations of your breathing feel like.

And when you notice your mind has wandered,

Gently bring it back to the sensations of your breath.

When we meditate for two minutes,

We may create enough space to realize we have a few more minutes available.

If so,

Continue this awareness of the breath for a few more minutes on your own.

And afterwards,

Note if you are feeling calmer and more focused than before.