Two Minutes

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If you have been in a class where I teach beginning meditation, you have heard me say, "your homework is to start with two minutes of quiet every day."

Most of my students will actually do it. They set a timer on their phone for two minutes, close their eyes, and stay there until the timer sounds. They report back that it gets easier every day. Most of them feel ready to increase their time after doing a few two-minute sessions. 

We would likely all agree that sitting quietly for two minutes is better than never sitting quietly, right? But, most of us have a goal of sitting for 30 minutes and we do zero. Our goal is too big. 

When we want to make a change, research proves again and again that small steps make the greatest impact. Small steps are something. Thinking about goals often leads to nothing. 

I am sending you this practice because I'm hearing from a lot of people that we are all feeling overwhelmed right now. Many of you are telling me you feel paralyzed with overwhelm because the world we live in is overwhelming. I think this will help you, it has certainly helped me feel a sense of re-set these past few weeks. 

Two Minutes

First begin by making a list of things you want to start doing, (examples: getting up earlier, paying bills on time, meditation, exercising, eating healthier, writing every day, going to be earlier, making the bed, staying organized, walking the dog, cleaning your car)

Second, make a list of things you want to stop doing. (examples: staying up too late, eating too many unhealthy foods, complaining, snapping at children/spouse, drinking alcohol, gossiping, throwing clothes on the floor, procrastinating a project)

Third, explore how you could do the things you want to start by starting with only 2 minutes of that activity. Then, explore how you can help yourself pause for 2 minutes before you do the things you want to stop.

Here are some examples:

  • I will set my alarm for 2 minutes earlier tomorrow morning. 

  • I will take 2 minutes to pay one bill every day. 

  • I will set a timer on my phone to meditate for 2 minutes. 

  • I will run in place for 2 minutes. (sub with pushups, situps, etc. for 2 minutes)

  • The first 2 minutes of my meal will be spent eating vegetables.

  • I will write in my journal for 2 minutes. 

  • I will make the bed quickly and finish within 2 minutes. 

  • When I crave a food I am trying to avoid, I will wait for 2 minutes and then ask myself if I really want it or find an alternative to curb the craving. 

  • When I notice I am complaining, I will spend 2 minutes describing something I am grateful for today. 

  • If I feel like I am going to snap at a child or my partner, I will leave the room and count to 120. (roughly 2 minutes)

  • Before a night where I will be tempted to drink too much alcohol, I will spend 2 minutes to make a plan for how I will pace my drinking, and I will drink a glass of water in between each alcoholic drink. 

  • When I feel tempted to gossip, I will pause and count to 120 silently rather than share the gossipy news I am tempted to share. 

  • When I feel too tired to hang up a clothing item or fold it, I will remind myself that it will take less than 2 minutes to put the item where it belongs. 

  • If I am tempted to put off a project, I will set a timer for 2 minutes and work on it for only 2 minutes today. 

When life feels overwhelming, it is important that we break things down into very small chunks of time. Planning a 2-minute approach to a task helps our brain shift out of the amygdala (where fear and overwhelm occur) into the prefrontal cortex (where planning and rational thinking occur) and this shift helps us feel calmer. 

The 2-minute practice has helped me to feel less overwhelmed and helped me move forward. 2 minutes seems like a small commitment and often that is what we need to get started. And, we all know getting started is the hardest part.

The 2-minute practice can also help us return to things after we experience burnout. By limiting ourselves to 2 minutes, we can slowly begin to enjoy a task again. Small doses of something often leave us wanting more. This also builds self-trust when you promise yourself only 2 minutes and you actually keep that promise. If you tend to be an all-or-nothing personality, try this 2-minute approach. If you don't exercise at all because you don't have time to do it for an hour today, you might be an all-or-nothing type of thinker. Try smaller amounts of time and see what happens. 

Meditation research shows that 2 minutes every day has more value than 30 minutes once in a while. Research on the science of habits offered by both James Clear and Charles Duhigg shows that dedication to small changes is the secret to changing our habits. We all know from our life experiences that the small things we do consistently can lead to big changes. 

Also, don't let the word "meditation" scare you - just sit quietly for 2 minutes every day and you will notice that your brain likes it. Making this a daily practice will help you feel calmer and more peaceful while the world gets crazier. 

Two minutes.

You've got this! 

Sending you love and peace,