Posted on December 5, 2011 by Cynthia De Pecol

The holidays are filled with a smorgasbord of emotions just as our bodies enjoy bountiful varied foods and drink that we don’t normally partake of during the rest of the year. In this way our emotions are tested too. Our systems of assimilation, digestion and elimination can become compromised if we’re not conscious. This time of year brings together family and friends we have history and life experiences with so it’s a unique time to practice neutrality and just 3 minutes of meditation every day has powerful effects for feeling generous, peaceful and happy!

It’s natural for memories, wonderful loving nurturing life-promoting experiences to come up. Disappointments, long held hurts of wrongdoing, suppressed anger and fear are also part of the mix in many instances. Our minds project expectations and scenarios before we even go anywhere. Because we’re attached to our own life experiences so strongly, as soon as something someone says or does elicits a feeling of discomfort we are into little grievances, remembrances in our minds and are instantly uncomfortable, defensive and full of the stuff of the past. The whole dynamics of our mood shifts and the opportunity to feel the gifts of the moment are lost.

Better to walk with a neutral mind and open heart so we can feel the openings, the shifts and gifts of precious moments that will offer clarity for our lives. A generous, grateful heart and mind is a gift you give your Self. As you cultivate a neutral perspective on life your body will easily and effortlessly assimilate, digest and eliminate all delicious unusually heavy food and libations with no long-term consequences or need for recovery.

Phillip Roth offered this wise understanding of life: “it’s all grist for the mill.” Think about it.

Life is a precious gift; time is fleeting and then we’re gone. So understand the simplicity of a neutral mind and a calm heart so you can feel grateful for every one of your teachers in the form of family and friends, coworkers and associates, because each one is a mirror of some aspect of yourself you can have fun with, forgive, acknowledge, love and grow into a better version of you! Enjoy this season resplendent with opportunity and put into practice these time tested, ancient gifts of meditation in motion every day.

There’s something for everyone.

Take just 3 minutes to feel quickly awakened in the morning; energized throughout the day or give yourself a deeply restful sleep. In as little as 3 minutes you can shift your whole vibration and experiences so you feel happy, peaceful and ready for whatever comes your way! Be generous with yourself by implementing these short 3 minute meditations in your day and you’ll naturally feel the generosity of all those around you!

Wake up to the Day in 3 Minutes

A perfect way to start your day.

a) 1 minute stretch pose:

• Lie on your back, arms at your side, and legs out straight.
• Raise your head, hands, and feet about 6 inches off the floor.
• Press your lower back into the floor and stare at your toes.
• Open your mouth and pant like a dog for a few seconds and then continue with a closed mouth inhaling and exhaling quickly through the nose. This is called ‘breath of fire’.

b) 1 minute tuck:

• Lie on your back and draw your knees to your chest holding your shins.
• Press your nose toward your knees and do breath of fire through your nose.
• Close your eyes and focus them up and in at your third eye brow point.

c) 1 minute seated pose:

• Sit cross legged and raise your arms up in a “V” position while curling your fingers into their bases and point the thumbs up.
• Do breath of fire.
• Close your eyes and focus them up and in at your third eye brow point.

Okay, you’re ready for the day.

Increase Your Energy in 3 Minutes!

This is a perfect meditation to do any time throughout the day, especially if you are feeling a little tense.

• Sit or kneel with your arms straight up and clasp your hands together with the index fingers extended up.
• Close your eyes and focus up and in at your third eye brow point.
• Chant ‘sat’ out loud as you pull in your navel and chant ‘nam’ as you relax the navel. (“Sat nam” means my identity is truth.)

Soothe Yourself Before Sleep in 3 Minutes!

The perfect way to end the day.

• Let the day go, and prepare for deep and peaceful sleep.
• Sit with a straight spine and rest your hands in your lap with your right hand sitting in your left with the tips of your thumbs together.
• Keep your eyes slightly open and focus them at the tip of your nose.
• Inhale in 4 separate parts mentally saying the sounds sa ta na ma. (“Sa ta na ma” means life, birth, death and rebirth.)
• Hold your breath and say sa ta na ma 4 times.
• Now exhale in 2 separate parts mentally saying “wahay guru”. (“Wahay Guru” means the ecstasy of enlightenment.)

Enjoy and please share your comments and questions below. Happy Holidays!