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In This Article:
- How can 3 minutes of daily meditation transform your life?
- Why does mindfulness practice enhance mental and physical well-being?
- What are the best meditation techniques for busy people?
- How does meditation rewire the brain and reduce stress?
- What is the connection between breathing exercises and mindfulness?
The Power of a 3-Minute Meditation to Transform Your Life
by Becca Powers.
Some people don’t meditate because they think they are too busy or need the perfect quiet space. Meditation is funny like that. It’s one of the hardest simple practices.
Meditation can seem complicated because there are so many traditions and ways to practice it. There are guided, silent, sound, mantra, and visualization meditations, and the list goes on! But meditating successfully requires just two things: doing it and having a high-frequency intention while you meditate. The rest is just the extras!
Meditation can have an impact in as little as three minutes. Three minutes a day of quietude with a positive intention can totally transform you and your life.
My goal is to motivate and empower you to embrace meditation. Yes, meditation reduces stress and calms anxiety, but it also opens doors of opportunity. Each time we do it, it reveals a little more of the Universe’s sparkle and shine. Through meditation, we can vibrate with the cosmos and open up new channels of consciousness and awareness that truly ignite our soul and unleash our potential.
Focus on Your Radiance
I learned a hard lesson that what we focus on when we meditate truly matters. It impacts our health and well-being directly, and our focus determines if that’s for the better or for the worse. Be mindful of this as you explore meditation.
We have all experienced stress, trauma, and drama — all the BS that holds us back. The things that have happened to you may have altered you from your radiance, but you don’t need to dwell in that energy.
You are not broken and there is nothing wrong with you. Yes, we need to acknowledge our pain and fears, we need to honor those feelings, but when we meditate, we need to acknowledge and honor our radiance.
I had just completed eighteen months of trauma-awareness and limited-beliefs certifications. During that time, meditations often focused on our personal trauma and stress. Even though the goal was to untangle from our trauma and live stress-free, the focus during meditation was still on the problem.
At this point, I had already spent seven years as a Kundalini yoga teacher. I was familiar with meditation, and over that period, the intention of meditations was usually on my potential and on my radiance. That is, during meditation, I focused on the solution to the problems caused by trauma and stress.
Toward the end of the eighteen-month certification program, I noticed that many of my autoimmune symptoms had started to return, even though I was in remission. I couldn’t figure out what was wrong, so I had my functional medicine practitioner order blood work. What we found was that my stress levels and inflammation levels were the highest they had been in two years.
At first, I couldn’t put my finger on what I was doing differently. Then it dawned on me. For nearly two years, my meditations had been focused on stress and trauma relief rather than on vibrating with the cosmos, like I used to do.
I decided to stop the stress- and trauma-based meditations and return to my radiance- and potential-based meditations — many of which I share in this book. The most miraculous thing happened. Within a month, my autoimmune symptoms were gone. Not only that but life was buzzing and humming again with opportunities, and I had a sparkling mood to go along with it.
How meditation impacts us reflects what we put into it and how we approach it. As in all things, our intentions make the difference. Meditate intending to manifest your radiance and potential, even if it’s just for three minutes a day, and you will see your life shift in incredible and profound ways.
SET Yourself Free
Engaging in conscious breathing and meditation for just three minutes daily opens the door to a trio of transformative wonders often overlooked in our quest for fulfillment: space, energy, and time. Beyond surface-level desires like financial success or achieving goals, high performers and leaders yearn for these deeper elements to enrich their lives.
- Space represents the freedom to breathe and be present.
- Energy embodies vitality beyond artificial stimulants.
- Time signifies the elusive resource needed to pursue passions and dreams.
I like to refer to these desires by the acronym SET, and I encourage you to make the “SET yourself free promise” — which is a pathway to reclaiming your radiant, gifted, and vibrant self, all without spending a dime. This is simply pledging to practice meditation regularly, which is the key to unlocking this promise, revitalizing your spirit, and setting your soul free from the monotony of living on autopilot.
With regular meditation, the space within blossoms with more passion, purpose, and a desire to just be. With more space, your energy and vitality improve, which increases the desire to pursue goals, dreams, and ambitions. As a result, you spend time more effectively on more-meaningful pursuits. Conversely, neglecting meditation can have a steep cost, leaving us trapped in a cycle of repetition while the world brims with untapped experiences awaiting discovery.
The Wonders of Infinite Intelligence
Unlocking the wonders of Infinite Intelligence doesn’t demand hours of meditation. As I say, even three-minute sessions can work wonders. It’s like a quick shot of soul-boosting espresso amid the daily hustle. Even during chaotic weeks, you can carve out micro moments for meditation — I squeeze in mini-sessions even during crazy hectic workdays.
Meditation isn’t about perfectionism, and we don’t need a fancy cushion or a secluded cave. Anywhere, anytime, we can connect with the cosmos.
Three Minutes for Your Soul
Be honest — you have three minutes a day that you could spare to meditate. We all do. That’s all our souls need, a minimum of three minutes a day. You can meditate for longer and that would be great. You can explore different kinds of meditations beyond those in this book, and that would be fabulous. What isn’t fabulous? When our souls don’t get to vibrate with the cosmos for at least three minutes a day.
From everyday working professionals to stay-at-home parents to business moguls to famous artists and athletes, we all can vibrate with the cosmos — there are no exclusions. We all have the ability to return to our radiance and shine in the brilliance of our unique gifts, talents, and strengths.
Three Minute Meditation Instructions
Here are instructions for an easy three-minute meditation:
- Find a quiet place — it can be anywhere, even a bathroom!
- Set the timer on your phone for three minutes.
- Set the intention for your radiance and your potential to manifest through you.
- Start the timer, close your eyes, and practice long deep breathing. (*See instructions below.)
- If there is any background noise, allow it to become part of the experience.
- When thoughts arise, let them pass without controlling or judging them. If you get caught up in thoughts, say to yourself, Three, two, one, begin again. Use this quick little mantra to restart mental quietude as many times as needed.
- When the timer goes off, take a long deep inhale, hold it for two seconds, and then release a long deep exhale.
*Long Deep Breathing Instructions:
Sit comfortably with a straight spine. Inhale deeply and slowly through the nose, allowing your abdomen and chest area to rise and expand fully. As you do, envision life force energy and infinite wisdom entering you. Exhale slowly and completely through the nose, drawing the abdomen in toward the spine until there is no breath left to exhale. As you do, consciously breathe out and release any stress and anxiety. Focus on making the inhales and exhales equal in duration.
Long deep breathing calms the mind, reduces stress, increases lung capacity, and oxygenates the blood.
POWER Up: Sa Ta Na Ma Meditation
Here is the neural-pathway-changing, pattern-breaking, life-elevating Kirtan Kriya meditation, also known as the Sa Ta Na Ma meditation. After doing this meditation daily for ninety days, it shattered my old stuck ways and catapulted me into a new stratosphere. You don’t have to do this meditation for ninety days — but if you do, it will turbo-boost your personal transformation. This mantra meditation is well worth the eleven minutes it takes.
This is considered one of the most powerful mantra meditations for breaking habits and addictions. This includes negative self-talk. The magical combination of breathwork, mantra, mudra (purposeful movements with hands and fingers), and meditation break up those old troublesome patterns and create new powerful ones that support our evolution into greatness.
While everyone experiences something different, here are the typical benefits: It sharpens the mind and boosts focus, massively reduces stress and anxiety, fosters emotional regulation, banishes depression, rewires the brain for success, upgrades neural connections to optimize personal growth, enhances restful sleep and energized mornings, and fires up the intuition, helping us trust our gut and gain access to deeper insights.
To unlock the full power of Kirtan Kriya, consistent and regular practice is key. I recommend eleven minutes a day for forty days. If you wish to have a guided experience, do this mantra meditation along with Kirtan Kriya music; download online or go to Resources.ReturnToRadianceBook.com.
Sit in a comfortable cross-legged position on the floor or on a chair with your spine straight. Rest your hands on your knees with the palms facing upward.
The mantra is “Sa Ta Na Ma.” Each syllable is pronounced with an open a, like “saw” or “ma.” Here is what each syllable means:
Sa means birth, the beginning of everything that was, is, or will be.
- Ta means life, existence, and creativity.
- Na means the ending of what was, transformation, and change.
- Ma means rebirth, regeneration, and resurrection.
As you chant the Kirtan Kriya mantra, also use the following mudra, or hand positions. Each hand position corresponds to a syllable.
Here is the mudra sequence:
- While chanting “Sa,” touch the tip of the thumb with the index finger — also known as the Jupiter finger, represent-ing wisdom and knowledge.
- While chanting “Ta,” touch the tip of the thumb with the middle finger — also known as the Saturn finger, represent-ing patience and self-discipline.
- While chanting “Na,” touch the tip of the thumb with the ring finger — also known as the Sun finger, representing vitality and personal power.
- While chanting “Ma,” touch the tip of the thumb with the pinkie finger — also known as the Mercury finger, repre-senting communication and intuition.
Chant for at least eleven minutes, repeating the mantra and the mudra. As you do, visualize each syllable of the mantra as the cosmic letter L flowing in from the Universe through the top of the head, moving down to the brow point (the spot between the eyebrows, or the third eye), then back out to the Universe through the brow point. Envisioning the L shape helps to strengthen the connection between the pineal gland, which plays a role in elevated levels of consciousness, and the pituitary gland, which plays a role in strengthening intuition. Together, they aid in your true self emerging and your potential being realized.
When you are finished, do a Root Lock:
Inhale deeply, hold the breath briefly, and squeeze up and in on your sex organs, your anus, and your lower region, then exhale. Envision your dormant primal power activating at the base of your spine. Then imagine this power traveling up your spine and leaving out through the crown of your scalp and merging with Infinite Intelligence.
When your visualization is done, exhale powerfully through the nose and return to slow deep breathing.
Copyright 2024. All Rights Reserved.
Reprinted with permission from New World Library.
Article Source:
BOOK: A Return to Radiance
A Return to Radiance: The POWER Method to Ignite Your Soul and Unleash Your Potential
by Becca Powers.
Even those who love their jobs, enjoy parenting, and have good relationships also feel overwhelmed, burned-out, and pulled in many directions, as though the light of their dreams has dimmed. Becca Powers knows this acutely — and she wrote this book to help others find their way, as she did. She combines science, psychology, and metaphysics to offer a proven path toward joy and fulfillment, perfected through her lived experience and interactive training with corporate clients.
Packed with real-world lessons, practical tools, inspiring true stories, and innovative action steps, A Return to Radiance will help you reconnect with your deepest desires and transform from the inside out to express your vibrant, unique self.
For more info and/or to order this book, click here. Also available as an Audiobook and a Kindle edition.
About the Author:
Becca Powers is a Fortune-500 high-tech sales executive, keynote speaker, founder and CEO of Powers Peak Potential, and author of Harness Your Inner CEO. With an impressive record of leading large teams and hitting $500 million in annual revenue, she has earned the coveted President’s Club award seven times. she is a certified Kundalini yoga teacher and Reiki master.
Visit her website at BeccaPowers.com
Article Recap:
Daily meditation doesn’t have to be time-consuming—just 3 minutes a day can create a profound shift in well-being. A simple meditation practice enhances focus, reduces stress, and improves energy. By setting an intention and engaging in breathwork or mantra meditation, individuals can tap into deeper consciousness and unlock inner peace. Making meditation a consistent habit fosters resilience, clarity, and emotional balance, proving that even a few mindful moments can transform your life.
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