TWO MINUTES CALMING MEDITATION

The following exercises are meant to help you develop a connection to your internal neural circuitry while being calm, as the awareness leads to improvements in health, intellect and creative abilities overtime, combined with other mind training exercises... Just education development or psychological counselling is not enough for peacefulness or good mental health of society . Physical action has to be combined with soul awareness for mind, body & soul integration.

1. Method for Two Minute Calming Breath exercise:

Take a long breath in to the count of 5.
Hold the breath to the count of 5
Exhale slowly to the count of 5.
Then, be silent for five seconds.
Repeat the exercise five times. The count can be modified, as required.

2. Combine Body movement and Meditative Silence
Two Minutes Physical Exercise with Calming Meditation:
Raise up your hand
Hold for five seconds
Join the hands together above the head
Hold for five seconds
Separate hands and hold for five seconds
Bring down the hands with the count of 5.
Maintain silence for fifteen seconds
Repeat the exercise two times.
Maintain silence for about thirty seconds at the end of the exercise.
You can also Imagine the above given physical exercise without real hand movements. It is calming to imagine the exercise also, as explained further..


3. Combine visualization with manifestation.

Think that you are eating a sweet/snack for thirty seconds.
After thirty seconds, eat a sweet/snack.
Then, again be in the memory of eating the sweet/snack without actually eating. Watch neural circuitry. It moves the same way.
You can replace the sweet/snack with any imaginative idea.


4. Repeat Feeling Calm with more Physical and Imagined Steps.
Do the following exercise with physical movement involved and next with no physical movement. This is a combined physical and imaginative exercise. The following movements are suggested. Any other movements can also be imagined.
Raise up your hands. Hold for five seconds.
Join the hands together. Hold for five seconds.
Bring down the hands. Hold for five seconds.
Smile and wait for five seconds.
Imagined Activity - Now, repeat the hand raising without actual physical movement. Imagine raising the hands up, mentally hold the hands up for five seconds, imagine bringing the hands down and wait for five seconds.
Now, mentally Smile and Wait for thirty seconds with an imagined/real SMILE. The no-action waiting time of a few seconds interval will bring a peaceful state of mind for long.
You will realize that the mind waves move the same way in an imagined activity as in a real activity. This simple exercise proves that the neural circuitry of the subconscious mind gets activated during an imagined activity as in a physical activity. Watch silently how the mental steps make you calmer than just physical action.
The above exercise is from the book SPIRITUALITY IN EDUCATION, chapter 11.