By now you should easily be doing 16 second meditations every day, longer if time allows.  Maybe you are even meditating as moments arise throughout your day.

With adding the movements and square breathing doing it one time will take about 16 seconds.

You are all ready to increase your time to at least 1 minute a day!  If you are already doing a minute – add little more time.   Baby steps are key to your success.

With the movements I think you will find that it is easy to meditate for longer.


Use a stopwatch on your phone and for FUN see how long you can do this and stay in a relaxed and present state. 

Using your finger movements

Breathe in Peace & Calm

Pause (2,3,4)

Breathe out and Smile

Pause (2,3,4)

Repeat… Make it fun, just go as long as you feel comfortable!

How long were you able to do it?  30 seconds?  3 minutes? Any amount more than 16 seconds is great!

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