The Soft Boiled Egg Meditation Technique
For releasing self-doubts, insecurities and frustration.
No matter how busy or harried you are, you can always find 3 minutes a day. No excuses. Do it at the same time every day, just like brushing your teeth.
- Minute 1: Breathe slowly and deeply while focusing on the physical experience of breathing. Just notice the breath going in and out of your nose and lungs. Let your thoughts float through your mind like soft, puffy clouds across a summer sky, like wind ruffling the leaves in the trees, like waves rolling up a beach. When your thoughts distract you, gently refocus on your breathing.
- Minute 2: Continue to deep-breathe and, for one minute focus on whatever negative thoughts are bothering you. “I’m a fraud. I’m too old. I’m tired of my job. I’m not that good at what I do. I’m frightened. I failed as a parent. Don’t worry if it seems gimmicky or superficial. If you run out of angry, anxious, insecure thoughts, then just start your list over again.
- Minute 3: Continue to deep-breathe. Now imagine yourself in a place that is a soothing, comforting sanctuary. It may be sitting by a rushing brook, walking along the beach or hiking in the mountains; any place where you feel clam, relaxed, and accepting of who you are, with all of your flaws and strengths. Notice all the details of the place, the sights and the sounds.
