TRY THIS: Wordless Meditation in Less Than One Minute

Marla Lombard
Jul 12, 2020
2 min read

Updated: Jun 24, 2021

I discovered these two techniques when I was experimenting with meditation. I use them now all the time because they are so quick! Try them. Meditation can help bring you relaxation and a new perspective. Here are two techniques to get into a meditation quickly. Use them when you need to refocus or quiet your mind.

Even short meditation is helpful!

There are so many different kinds of meditation. So many people think you have to sit in a silence for an hour in the lotus position to benefit from silent meditation. But short meditations are truly helpful and can be done in the middle of busy daily life. As little as 30 seconds can lesson tension and help you reset.

I use these techniques mostly when I'm working to help me relax and focus.

Wordless Meditation Technique 1

Do for 30 seconds (or more if you want)

Focus on the air just outside your left ear.
Hold your attention there.
Breathe gently or deeply, but hold your focus on the space outside your ear.
Stop when you want.

What did you experience? You can try doing it again using the right ear as your focus. For me, it works better to use my left ear. So, that's what I do!

Now try technique 2.

Wordless Technique 2 - Both Ears

Do for 30 seconds (or more if you want)

Place your focus just outside your left ear.
Hold your attention there.
While you focus on your left ear, at the same time focus outside your right ear.
Try to stay focused equally on both ears at the same time. (It might take a little practice.)
Breathe gently or deeply.

What was your experience with this one? You can also use these techniques as a precursor to deeper meditation. Do one of the above techniques, then sink down into your chest, further down into your stomach. Breathe and let go. It can take a little practice to learn to focus in this way. BUT IF IT IS UNCOMFORTABLE, DO NOT push through it. You can try again another time for a shorter period of time--maybe 5 seconds. Or try this simple technique: Breathe in and out. Focus on the inhale and exhale. Now you have new tools to refocus and reduce stress. Did this blog speak to you? Feel free to share with me at marla@marlalombard.com.