We get it, finding time in your busy day to meditate is NOT the easiest thing to do. That’s why we’re here to make it a little easier, with our Mini-Meditations! Great for on-the-go, so feel free to try these during commercial breaks, at the office, when you wake up, or right before bed.

Some benefits of mini-meditations are:

  • Improve heart health and mental health

  • Improve mental focus and clarity

  • Lower stress

  • Decrease blood pressure

  • Improve healthy aging of cells

  • Become more alert, receptive and engage in clearer communication

  • Increase your intuition and daily problem solving abilities

  • Feel relaxed and happy

    …and much more!

Take 30 seconds and try one of these simple mini-meditations. If you like it, take 30 more seconds and try another! (If you like them a whole LOT, check out our Buddha bracelets that will remind you of the amazing feeling you get from meditation.)


GRATEFUL. Beginner

  1. Stop, breathe in through your nose and out slowly through your mouth (5 counts in; 5 counts hold; 5 counts exhale)

  2. Focus only on your breathing and repeat 1- 5 times

  3. Feel grateful and smile

  4. Do this first thing in the morning and at bedtime and, most importantly, several times throughout the day

FEEL. Beginner +1

  1. Rest your attention on different parts of your body, starting with the top of your head and moving toward your toes

  2. Focus your attention on each section of your body and consciously relax that part of you

  3. In 1 minute you should be able to do your scalp, eyes, cheeks, mouth, jaw, neck, shoulders, chest, arms, belly and legs

MATCH. Beginner + 1

  1. Take a comfortable breath in and count how long it takes you to do so, most people reach a count of 3, 4 or 5.

  2. The number isn’t important, so long as it is comfortable for you.

  3. Whatever number you reached on your inhale, match that number on your exhale.

  4. Repeat for one minute, setting a timer so you can focus on the exercise. Increase the minutes and you want to increase the benefits.

When can I find time to do these mini-meditations?

Great question!

  • First waking up in the morning

  • Waiting at a traffic light

  • Brushing your teeth or other bathroom activities :)

  • Standing in line at the grocery store

  • In the carpool line waiting to pick up your kids

  • Before you sit down to eat a meal

  • In the shower

  • At work before or after a stressful meeting

  • Before you get into bed

    Or anytime you feel that you need to re-group or have a moment of downtime.

If a reminder would help you with this practice click here or here to find our Buddha bracelets that will fill you with the peaceful feeling you have now.🌱✌️