Here’s How You Can Refocus Your Mind in Two Minutes or Less
Hint: It’s more than just meditation
If you could clear your mind, clarify your thoughts, improve your relationships and visualize the path to achieve your goals, all in under two minutes or less, you’d do it, right?
Sure, you can do a lot of things in under two minutes ― brush your teeth, make your bed, bake any of these saliva-inducing desserts― but finding a two-minute exercise that’ll leave you feeling accomplished, present and fulfilled? That’s another thing.
I have asked many of my clients and surveyed over 250 busy professionals how they refocus, de-stress and clarify their minds in two minutes or less. Take a look below at their responses and learn about ways these wellness gurus use mindfulness to yield positive, more meaningful results in their lives.
“Make a list of what you can control in the situation causing you stress and what you can’t control. For example, if you are stuck in traffic, you cannot control the fact that you will be late, but you can control whether you let the person you are meeting know you are running late. Focus on what you can control to make change, and accept what you cannot control.”
- Ms. Adams, therapist
“I do my favorite technique called a mini meditation. You can do this for as long or as short as you’d like. And this can be done anytime, anywhere, by anyone. If you want to close your eyes you can, but you don’t have to. You concentrate on the breath ― the rise and fall of the chest. And on the inhale, you think, “I am.” On the exhale you think, “At peace.” Keep repeating. If other thoughts intrude, just dismiss them without judgment and return to the breath and the mantra. That’s it.”
- K. Garment, author
Change Your Perspective
“Take a break from your screen and look out a window. Or better yet, go outside and watch the clouds. First of all, it helps you take a longer view ― literally ― so you realize there’s more to life than the screen that’s typically 18 inches in front of you. Second, by staying still long enough to watch the clouds for two minutes, you’ll see that they are constantly moving, changing and taking different shapes, just like your thoughts.”
- Cate Olmstead, yoga teacher and mindfulness coach
“Be a curious explorer. Look around you with fresh eyes, pretending that you just landed on this planet. Use your senses to notice what you see, hear and smell. Feel the air on your skin. If you’re drinking or eating something, notice the taste, texture and temperature. If you can do this outside, even better.”
- Jo Eckler, clinical psychologist
Laugh Every Day
“Laughter releases endorphins or “feel good” hormones. These hormones lead to feelings of euphoria, which aid in reducing stress and even decreasing pain. So watch that funny video, talk to that person with a funny sense of humor or just grin like Cheshire Cat. It will help you feel better.”
- Kadeem Alston-Roman, holistic wellness expert
Write It Out
“Dump it out! Sit and write down anything that comes to mind as fast as you can. Let your writing be messy. Let the thoughts flow. Set a timer and write with no judgment or cares ― it’s the equivalent of venting. I like torip the paper in as many pieces as I can, letting the negative energy out as I do so, and then throw it all away.”
- S. Lee, holistic health coach
“I always feel so much less stressed having a cup of tea. The ritual of steeping the tea is comforting in and of itself, and the warmth of the cup in my hands and the tea down my throat calms me. I also run warm water on my hands. No science here, that I know of, but holding my hands under hot running water is so relaxing. When I feel my stress level rise, I’ll lock myself in the bathroom for a couple of minutes, turn on the warm tap, and close my eyes. I know it sounds slightly unusual, but just try it. I think you’ll be surprised!”
- Perkins Smith, CEO and entrepreneur
“If you’re feeling overwhelmed, try listening to some calming music. Studies have found that playing relaxing classical music has a positive effect on the brain and body by lowering lower blood pressure and reducing your levels of cortisol, a hormone linked to stress. If classical music isn’t your thing, try listening to the sounds of rain falling or ocean waves to reap the same benefits.”
- Marc Cenedella, founder and CEO
It only takes two minutes of being present in a moment to create positive impact, more meaningful relationships and mindfulness moving forward. Learn more about the ways that mindfulness and compassion are part of your everyday health on my blog provided by Generational Guru.
Sher Lynn, the Generational Guru and best selling author of Ties to Tattoos, Turning Generational Differences into a Competitive Advantage, is a speaker, coach and trainer in the area of Human Resources and Talent Management. Sher specializes in helping employers maximize their human capital by collaborating across the generational gap. Her expertise in human capital management and organization includes: workforce planning, company culture, training, assessments, HRIS implementation, regulatory compliance, strategic alignment, payroll, compensation and benefit programs. Learn more at generationalguru.com.