| Length | 2:57 |
|---|---|
| Subject | Quick Calm |
| Best time | Any gap in the day |
| Position | Wherever you are |
| Style | A short loving kindness practice. Music underneath |
Three minutes, and most of it is a warm light spreading out from you until it has gone right round the world.
About 3 minutes with Steven Webb's calm voice.
Three deep breaths to start. Then the light grows through you and keeps going, out to the people near you, the pets, the animals, the whole globe. Two lines to take away with you. May my mind be calm. May my heart be open.
Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk
Thank you for sitting with me.
Steven
Who this is for
You have three minutes and a head that has not stopped since breakfast.
This is not a proper sit down. It is the version that fits in a car park, a corridor, or the two minutes before you go back in.
What happens in this meditation
Three deep breaths to open. Breathe in calm, breathe out and let go.
Then a warm golden light, growing with each breath until it fills you, and then carrying on outwards. The people near you. The pets. The animals. All the way round the globe.
Then two lines, said slowly, twice. May my mind be calm. May my heart be open. Those are what you take with you.
How to get the most from it
Three minutes, so use it where three minutes actually exist. Between two things is better than at the end of the day.
The two lines are the portable part. Say them again at your desk, in the queue, in the car. You do not need the meditation running to use them.
If the golden light does nothing for you, let it be warmth rather than a picture. The direction is what matters, out rather than in.
Questions people ask
Is three minutes really long enough to do anything?
For this, yes. You are not trying to change your day. You are putting one gap in it, and a gap is a gap whether it is three minutes or thirty.
Can I do this with my eyes open?
Yes, and you will need to sometimes. It works a little less well, and a little less well is far better than not at all.
What if I cannot picture the light?
Then feel it instead. Warmth in the chest that spreads. The words at the end do most of the work anyway.
