By Katelyn Jackman
Recently I have felt pretty overwhelmed by the variety of advertised ways by which I can improve my life and my well-being. It seems like every day I come across another green smoothie recipe that will transform my breakfast, another podcast that will change my life, another set of exercises I should be doing to make my body stronger, another book series, another therapeutic practice, another article to read, another skill to develop, another skincare routine to try, another hobby to learn, another place to travel, another way to organize my house . . . you get the point. If you're ever on the internet or social media, you may be able to empathize with the sense of overwhelm I feel as I try to do everything. You might also be able to empathize with my feeling a little bit like a failure when I can't do it all. You may empathize with my frustration and exhaustion.
Today, I am going to invite you to do another practice. Wait, didn't I just get done complaining about this very thing? This practice is a little different, because rather than do another "something," I'd like to invite you to take two minutes to close your eyes, stop typing, writing, cleaning, scrolling, building, cooking, running, studying—whatever you do with your hands and legs—and sit for just two minutes, doing nothing.
This invitation actually comes from Leo Babuata, who is the author of the Zen Habits training programs. I recently read an article by him for one of my classes; it’s called "Meditation for Beginners: 20 Practical Tips for Understanding the Mind." Reading the title at first, I felt that familiar sense of dread: "Oh no, not another thing to do." However, I was pleasantly surprised that Babuata's first tip for understanding the mind was to choose not to do anything and to be still. This article introduced me to a practice that could transform my day without having to read, learn, create, or do anything new. Instead, this practice invites you and me, right where we are, to spend time with ourselves and take a break from the constantly nagging, pressing world around us.
The great thing about this exercise is that it can be done in a variety of places, at various times, in a variety of ways. It can be done while lying in bed, standing at the bus stop, sitting at a desk, going on a run, standing in line at the grocery store, or even sitting on the toilet. It can be done morning, afternoon, evening, or night. And you can choose to direct this time the way you would like. In his article, Babuata gives a few suggestions for what we can do during these two minutes, such as doing a body scan to determine how we are doing physically, mentally, or emotionally, or counting our breaths. He recommends using these two minutes to develop a kind and loving attitude towards ourselves as we give attention to our emotions, thoughts, and bodily sensations. Babuata reminds us that we shouldn't worry if we're "doing it right" because this exercise is for us individually to choose how to spend the two minutes. I would recommend reading his full article here.
Why do this exercise? Well, it’s a quick and simple form of meditation, and there are an infinite number of benefits to meditation. Not only can it improve symptoms of anxiety and depression, but it can contribute to healthier blood pressure levels, help you overcome addictions, improve the brain's ability to process information, postpone diseases such as Alzheimer's or dementia, and increase tolerance for pain. Babuata suggests that meditation can be a means of developing self-compassion as we observe how our mind works, notice our thoughts and feelings, learn to observe without judgment, and ultimately befriend ourselves. Taking this time to be with ourselves can lead to important discoveries about how we are doing. Taking two minutes to be still after an unproductive hour might help us to recognize we haven't been staying hydrated and perhaps need to drink a glass of water. Or perhaps in these two minutes we discover that we are still feeling upset over a disagreement with a family member a day ago, leading to an unproductive hour caused by distraction. Two minutes can give us the opportunity to validate these emotions or needs that our body has, to hear them, and perhaps to satisfy them.
This two-minute exercise is something that you are capable of now. This is not something you have to read, write, learn, or build. This is a practice you can use today, regardless of where you are at. So I, along with Leo Babuata, invite you to take two minutes today, and tomorrow, and the day after that to engage in a practice that will truly make a difference for your well-being.