2 Minute Brain Stress Management: Mindfulness Download 1 – Instructions
Please read these instructions very carefully because I WILL NOT be repeating them on the recording. (Yes, I will explain why below). These instructions will be the same every time.
Directly below is the link to today’s “2 minute” mp3 audio recording. Right click and choose “save as” to download to your computer or device.
2 Minute Brain – Stress Management – Audio Exercise 1 – Breath Focus – by Aleks George
That’s right, it’s only 2 minutes long. It is a special mindfulness recording. Mindfulness (at least the way I train it) is a type of highly practical meditation designed to build your self-awareness and improve your understanding and connection between your mind and body.
Each 2 minute exercise will build on the skills you learn from the one before it and from the education you are receiving.
This is exercise 1. Breath Focus.
All you will have to do is focus on my instructions during the exercise, they will be easy to follow.
PLEASE READ CAREFULLY AS I WILL NOT REPEAT THIS ON THE RECORDING: You will have two tasks. One is to follow my instructions – which will be easy – the second part is whenever you notice yourself thinking “ABOUT ANYTHING” (positive or negative), each and every time you catch yourself thinking, you are going to “notice and accept” the thought and then “gently let it go.”
DO NOT try and control or change anything, simply notice it with an attitude of acceptance and let go whenever you catch yourself thinking about anything at all.
Whether you find it easy or difficult, it does not matter. Just do the best you can each time.
HOW TO LET GO: It is often easiest to use a gentle image to let go of your thoughts. I will give you 3 options or you can use one of your own or none at all. You don’t have to visualize anything, you can simply “let go” without an image in mind, but most people find using an image helpful.
Letting go image option one: Imagine a gentle river or stream with leaves floating down it. When you catch yourself thinking, place the thought on a leaf and let it float away.
Letting go image option two: Imagine a conveyor belt, like at an airport that would have baggage on it, and place your thoughts on the conveyor belt and let them be taken away.
Letting go image option three: Place your thoughts into imaginary clouds that slowly evaporate.
EXERCISE INSTRUCTIONS
How to do the exercise: Once you have downloaded it, find a quiet space and somewhere to sit comfortably. Sit with good posture – shoulders back, head up, back straight, comfortable and relaxed. Unless it is unsafe to do so, CLOSE YOUR EYES.
Finally – the exercise is only 2 minutes long, but it is designed so it can seamlessly be left on repeat so if you are enjoying the experience, it is fine to listen to it again 1 or 2 times (or really for as long as you like) during the same sitting.
This exercise will also easily slot in before or after any other 2 minute exercise I give you.
What that means is by the end of the 7 days, you will have 7 exercises that you can listen to individually or one after the other seamlessly in any order or combination you like. (Once you complete this program, you can mix any exercise with other 2 Minute Brain programs as well).
THE MINIMUM REQUIREMENT FOR EACH EXERCISE is just to spend 2 minutes doing it once. However, you will increase your skill development if you decide to listen to any individual or combination of recordings more than once in a single sitting or more than once during the day.