Transform your life in 4minutes
Discover how a little bit of daily meditation can go along way
For every thought that occurs in the mind, a chemical and physical reaction occurs in the body
Iknow what you’re thinking: How on earth can it be possible to transform your life in just four minutes? Surely if it was that easy, everyone would be doing it, right? Luckily for you, we’ve got the inside scoop on how you could seriously change your life for the better by dedicating four minutes a day to meditation. Whether you’re stressed, battling with self-esteem issues or simply trying to find happiness, Rebekah Borucki has the answer you’ve been searching for in her new book, You have 4 minutes to change Yourlife (£12.99, Hay House UK).
Introduction to meditation
First and foremost, what’s the deal with meditation? For anyone who’s not very familiar with the practice, it’s no surprise that you probably have some reservations. You may be afraid of doing it wrong or perhaps you believe it’s solely a religious practice. Meditation can benefit absolutely everyone and anyone, as it’s not about doing it ‘right’; it’s about doing it in a way that’s right for you.
Rebekah is proof that consistent meditation can make a huge difference, having used meditation to overcome her own struggles in life. Now, she’s passing on her guidance to us. You have 4 minutes to change
Yourlife doesn’t claim that meditation will work wonders overnight. In order for the four-minute meditations to take full effect, you need to have an open mind, be consistent and above all, be patient.
Meditation is a tool that has been used for a long time to maintain mental, emotional and physical health. The quality of the practice is far more important than the quantity, which is why taking as little as four minutes out of your day to meditate could do you a whole lot of good. Meditating allows you to reflect and focus on the areas of your life that need some extra attention. By focusing on a single issue in your mind as you meditate, it’ll gradually become easier for you to comprehend and, as a result, easier for you to overcome.
Find your focus
Meditation comes in many forms depending on what it’s being used for. Learning to love yourself, dealing with loss or building your confidence are just a few issues that can be addressed by taking the time to meditate for just
Become mindful in the moment. Don’t worry about things in the past that have gone wrong or about what could go wrong. Just focus on what you are doing right now, at this very moment
four minutes every day. The first step that you need to take is to figure out what your focus is going to be – that is, what it is in your life that you wish to change.
It’s not just your state of mind that will benefit from meditation, but your body as well. The body and mind are more closely linked than many of us realise, which is why meditation is beneficial for your overall wellbeing. ‘For every thought that occurs in the mind, a chemical and physical reaction occurs in the body,’ says Cheryl Macdonald, author and founder of Yogabellies. ‘Stress is very much a mental problem, which directly translates into the body and should not be ignored.’ For example, lack of sleep could be caused by stress, just as an unhealthy diet could be due to lack of self-esteem. Making the connection between your mental and physical issues will help you realise what it is you need to focus on when you’re meditating.
Rebekah has dedicated a number of chapters in her book to dealing with specific issues that you may have, with tailored meditation tips. You’ll learn about various elements of meditation, such as breathing techniques, how to position your body and how repeating certain mantras can have a significant impact. The prospect of facing your issues head-on with meditation may be daunting, but the long-term results will prove it worthwhile.
Put it into practice
It’s all well and good saying you’d like to make a change to your life, but now you have to take action. Four minutes is an incredibly tiny fraction of the day, so there’s no reason why you can’t find the time to meditate for a short while. A common misconception about meditation is that you can only do it in a yoga studio or on a beach at sunset in a tropical location. The truth is you can do it absolutely anywhere; all you need is your mind. ‘Become mindful in the moment,’ says Cheryl. ‘Don’t worry about things in the past that have gone wrong or stress about what could go wrong. Just focus on what you are doing right now, at this very moment.’ The time is there for you to use, so don’t waste it.
The key to making meditation work for you is consistency. You can transform your life in four minutes, as long as you use the time every single day to focus your mind. The more you practice, the more you’ll notice the positive effect meditation will have on the areas of your life that need it most. Whether you meditate during your commute to work or just before you go to bed, finding those precious minutes will do you wonders.