6 Meditations to Try in 15 Minutes or Less

So I kinda sorta meditated intermittently for years. Some efforts were a little more robust (think group meditation with singing bowls and stuff) than others (think me sitting cross-legged and wondering what the hell I should be thinking for two minutes before wandering off in search of a snack). For the last year and a half I have been more consistent, meditating just about every day…and I’m in awe of the impact. I know it’s hard to get started and even harder to make it a habit. That’s why I rounded up these 6 meditations to try in 15 minutes or less. If you can find 7 minutes and a quiet spot you can mediate.

Meditation is an amazing thing to do for your all-around health. It’s good for your mind, your body, your soul.

I’m sure you’ve heard at least some of the benefits, and the science (like changes in areas of the brain that light up in scans kind of science) is there to back the claims up. (On a less scientific note, I really believe it can change the world…have you ever heard of the Maharishi effect?)

I know a lot of people say they can’t meditate or don’t like it. If you’re one of those people maybe you just need to give it another try! It doesn’t have to be perfect, your mind is supposed to wander. You might not notice the benefits right away (though you’ll probably feel more relaxed right after!) but you will notice them over time.

And, hey, it’s really just about sitting quietly for a few minutes! Who can’t do that?

Meditation apps make it easier than ever…

Meditation apps make it so easy, too. And YouTube. Or you could just sit on a chair and close your eyes in a quiet place for a few minutes.

There are so many apps out there; I’ve tried several! While I liked different things about each of them, my favorite is Insight Timer. It’s free (there is a premium version, but I still use the free version) and there are a ton of meditations on there. You can bookmark your favorites, search by type of meditation, length of time, music or no music. There’s also a timer feature so you can do your own meditation with a gentle sound to signal the end of it, with nature sounds or peaceful music in the back or no sound at all.

You can meditate for a minute or two…up to an hour or more! The app also offers categories- for learning to meditate, sleep, mornings, stress. There are lots of instructors and different approaches to meditation- from the more matter-of-fact and straight forward to the way-out-there.

So I thought I’d share a few of my favorite mediations from the Insight Timer app. Today I’m sharing ones you can do in 15 minutes or less…

Ten Minute Morning Meditations

These two 10-minute meditations are favorites in my meditation group! Ten minutes feels like a manageable amount of time, and guided meditations are a great way to make this practice part of your life.

 

A nice, fairly short mindfulness mediation…only 12 minutes

 

 

A short, uplifting one…only 7 minutes!

 

 

I love this vibration-raising meditation…and it’s just 9 minutes

Send your good vibes out into the world…

This is one of my favorites! I really feel the energy in my body. It might be a little more on the woo-side from the ones I’ve chosen, but I love it.

It’s the longest one I’ve included here, at 13 minutes, but it’s beautiful, uplifting, and relaxing.

 

I love starting my day with meditation (usually after I exercise) because it’s a nice way to start the day and it is more likely to happen than if I wait until later.

I think 10 minutes is a good amount of time, but even just a few minutes can give you the benefits. And if it makes it more likely to do it, then by all means do a quick one! There are some on Insight Timer that are literally a minute or two.

I love meditating at home, in the morning. But you can use these at work or in the car at lunchtime or while you’re waiting for someone, or before you go in if you get some place early.

If you’re new to meditation and find it intimidating, start small. As you get comfortable, you can try longer meditations, guided or independent, and different kinds of meditation. But it’s such a huge thing you can do for your health and happiness.

Do you meditate? Do you want to, but struggle with making it a thing? I’d love to hear from you! You can comment here, email me at mary@stayathomefit.com, or find me on Facebook and Instagram. 

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