A Simple 2-Minute Mindfulness Practice
(A gentle pause for busy lives)
Many people believe mindfulness requires long hours of silent meditation.
But in truth, just a few minutes can create a quiet shift within.
You don’t need perfect stillness or large blocks of free time —just a small moment to reconnect with yourself.
Here’s a simple 2-minute breathing practice you can try anytime, anywhere:
- Find a comfortable seat — on the floor,or on your meditation cushion.
- Gently close your eyes and bring your attention to your breath.
- Take a deep inhale through your nose, allowing your breath to fill your belly.
- Exhale slowly and softly, making your exhale longer than your inhale.
- Repeat this breathing pattern three times, extending the exhale a little more each time.
- There’s no need to force anything — simply notice the flow of your breath.
Scientific studies show that slowing your exhale, breathing through your nose, and letting the breath expand your belly naturally calms the nervous system.
Let this short practice be a small gift to yourself —a gentle reminder that peace is always within you.
Take a deep breath, soften your heart,and carry this ease with you into the rest of your day.
