Harnessing the Power of Quick Meditation for a Deeper Practice

Many people today are aware of some of the benefits of a meditation practice, but have not been able to spark anything concrete to make it a regular part of their days. Discussions on this topic uncover comments such as;

"I tried meditation before, but I just 'couldn't do it'"

"I don't think I was doing it right"

"I couldn't get my mind to settle down"

... and so on.

All legitimate reasons, however OFTEN misguided and misinformed in how their meditation was approached. This post is not about diving deep into how to get a practice started in great detail (look for upcoming sessions and programs from Zenergy Health & Wellness in this regard), but rather let's chat about the foundational POWER of QUICK MEDITATION sessions which may more easily lead you to a deeper practice.

For regular readers of the Zen Blog, you may remember my posts about a pushup habit I did to help show how simple habit creation CAN BE. THIS is the same premise.

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Meditation, like most things we do today, is often approached "too big, too soon". We don't have experience with practicing meditation, we don't even fully understand what we're doing (or even WHY) and we jump in well over our heads. It's that "All or nothing" mentality at work again! As with anything, we want to START SMALL, SLOW and SIMPLE to CREATE consitency in our practice. Build from there.

Since September 2025, my meditation practice has been part of most of my days in the week. Prior to that, the longest I had gone consistently was 6-months. Back in September, I started with a 1-minute meditation to keep it simple and consistent for myself. Yes, just ONE MINUTE. Why?

• It's VERY easy to find ONE minute to meditate

• It's not too long

• It's VERY easy this way to do it OFTEN

• If I want to do it MORE in the day, it's EASY to make that happen

In pretty much all things in life, CONSISTENCY is the MOST important and POWERFUL aspect of what we DO. Over time, that CONSISTENCY in this case, brings a whole host of positive benefits to our health and wellbeing.

Doing just ONE minute meditation sessions, most days of the week allowed me to EASILY fall into a meditation practice. I tracked with a simple Habit Tracking Google Sheet template that I found here, and here's how my practice shaped up to end 2025:

September (started Sept 8th): 15 sessions / 22 days

October: 24 / 31 days

November: 24 / 30 days

December: 24 / 31 days

Total sessions over the 4-months = 87-sessions (1hr 27min)

Let's think about that for a moment:

• I meditated for about an hour and a half total time. Okay, no biggie right?

• I meditated 87-times in those 4-months alone though!!

• Compare that to if I would've tried to make 10min, 15min or even 30min sessions happen. Maybe I would've done 5? 12? or 18 sessions perhaps?

• By doing just ONE minute, I meditated MOST days of the month. WELL over 50% every time! If I would've done longer sessions right away, maybe I would've been practicing 30% of the time? 20%? or even 5%?

87 times I made the opportunity happen to hit my mat and/or sit quietly last year and TUNE INWARD. That's a BIG number! The length is irrelevant in this case as I re-built my practice back up.

In addition to that, the psychological POWER of LETTING OURSELVES SUCCEED in the things we set out to accomplish is WAY BIGGER than we give it credit for. When I see these data points on myself I think "Hell yeah! I'm basically a Zen Monk!" 😉 No seriously, it feels good because I did it SO MANY TIMES!

Alright, so 4-months out of my personal best in consistency which was 6-months. Where am I now?

Still on the mat MOST days of the week. Let me show you:

January 2026: 22/31

February 2026: 17/28

March 2026: 19/31

April 2026: 20/30

May 2026: 19/31

June (in progress): 16/24 and counting

Still meditating most days each month and nearly done 10-months consistenly now! None of this is meant as a "brag". It's to show how EASILY we can ALLOW ourselves to FEEL GOOD, BE CONSISTENT and continue to GROW A PRACTICE if we set our ego aside and build SLOWLY and COMFORTABLY over time.

Speaking of which, let me show you some of that SLOW build...

• In February (5-months later) I added another minute for 2min sessions.

• In mid-late March I moved to 3-minute sessions.

• In April I began using a different meditation timer app. It's the Meditation Timer app on Android and what was a happy accident is, it has a session log. It keeps track of my sessions and total time meditated.

• In May I moved to 5-minute sessions which is where I am right now nearing the end of June.

Remember how in 4-months time at the end of last year I had meditated for just about an hour and a half right? Well, to show how consistency in practice and progression works, from April to now (nearly 3-months) since starting to use the new timer app, I've meditated 3hrs and 34min during THAT time.

That's TRIPLE the amount of time, in a month's worth of FEWER days. Amazing!

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THIS is where I'm passionate in helping others today. When you OPEN yourself up to SUCCESS OVER TIME, through SMALL SIMPLE WINS, these things happen!!

Want to LEARN the foundational aspects of mindfulness and/or mindfulness meditation? Connect and let's get you started!

Having a hard time "LETTING YOURSELF" approach your health habits in this way?? Let's chat! This is what Health and Wellness Coaching is ALL ABOUT.