How to Reduce Stress in Just 3 Minutes with Meditation!

Everything you need to know to get started today



We don’t know about you, but despite all the modern conveniences available, there still doesn’t seem to be enough time to get everything done.

A typical day may start out waking up in the morning and getting ready, getting the kids ready for school, commuting to work, working a full day, commuting back, running an errand or two, preparing dinner, washing the dishes, tidying up the house, getting the kids clean and ready for bed, finishing up any assignments for work, then finally heading to bed, ready to do it all over again.

There just doesn’t seem to be enough hours in the day to get everything done. And this can leave us feeling stressed.

And we are not alone. In a 2017 Gallup poll, 79% of American adults reported feeling frequently or sometimes stressed¹. These feelings of stress can negatively affect our health, and have been linked to headaches, insomnia and feelings of sadness.

But, there are small steps we can take to reduce our stress level and keep us healthier. One way is to meditate.

Meditation is a type of mental exercise where a person concentrates on their own breathing, movement or repeating a mantra, which allows them to focus on a specific thing or moment in time. It is commonly practiced while sitting, but it can be combined with walking². No equipment or gym membership needed!

There are benefits to meditation. Studies have shown Mindfulness Based Stress Reduction (MBSR), could help with feeling stressed³. Additionally, the American Heart Association reviewed studies that suggest Transcendental Meditation could modestly lower blood pressure⁴.

There is a lot of information out there about how to meditate. There are even apps available on our phones that can help guide those who are new to the practice of meditation.

Different types of meditation practices include⁵:

  • Mindfulness meditation
  • Transcendental Meditation®️
  • Qi gong
  • Guided visualization
  • Yoga

So now you want to start meditating? Great! That’s the first step.

  1. Want to start meditating
  2. Choose a time of day that is usually the most calm for you. Maybe it’s right after you wake up or after work.
  3. Choose a comfortable place to sit, either on a chair or the floor. Use a pillow or cushion.
  4. Minimize distractions. Turn off the TV. Switch the phone to airplane mode. That text message can wait a few minutes.
  5. Set a timer for 3 minutes. This may not seem like a lot of time, but this small goal will be easier to accomplish than trying to meditate for 15 minutes. The timer will keep you from constantly looking at the clock or your phone to see how much time is left.
  6. Start! Close your eyes and focus on your breath. Focus on breathing in through your nose. Then breathing out through your nose. Don’t rush or try to control it. Just live in the moment of each breath. Is your mind wandering and starting to think about the laundry? That’s ok. Just bring it back and concentrate on your breath. It will get easier the more you practice.
  7. Continue this for 3 minutes. You can do it! It’s only 3 minutes.
  8. Repeat tomorrow. If you want, you can increase the time to 3½ minutes. Continue to add time every day or every few days.

The goal should be to meditate every day.

Spent a little extra time at happy hour after work and missed a day? That’s ok. Set aside time tomorrow. Remember, any time you can spend meditating is better than none.

As you continue on your meditation journey and start incorporating more of it into your life, pay attention to how you feel. Do you feel less stressed? Do you cope with stressful situations better, worse or the same? You may see additional benefits beyond stress reduction. Meditation has been shown to increase focus and attention span⁶. If nothing else, it’s an opportunity to have a little more “me time” in a world that demands attention.  

Want some more info?

Got questions? Email us at questions@toolboxgenomics.com

Share this Post: