Want More Than Two Minutes?

Gaz Chugg

5/8/20241 min read

A person is sitting cross-legged, meditating on a wooden platform with a serene view of trees and a large sun setting in the background. The warm light creates a tranquil and peaceful atmosphere, casting soft shadows around the individual.
A person is sitting cross-legged, meditating on a wooden platform with a serene view of trees and a large sun setting in the background. The warm light creates a tranquil and peaceful atmosphere, casting soft shadows around the individual.

If you’ve ever tried to jump straight into long meditation sessions, you’ve probably discovered the truth: the mind doesn’t love being forced to sit still. The good news? You don’t need to start with long sessions at all. In fact, the most sustainable way to build a deeper practice is to start small and grow gently.

Begin With What Feels Easy

Start with just 2–3 minutes a day. That might sound too short, but it’s enough to settle your breath, tune into your body, and build the habit without resistance. Think of it as warming up a muscle you haven’t used before.

Add Time Slowly

After a few days or a week, increase your practice by one minute at a time. This gradual expansion allows your mind and body to adjust comfortably. You might go from 3 minutes to 4, then to 5, and so on. Tiny steps are the secret to long-term consistency.

Use Anchors

Choose a simple anchor:

  • your breath,

  • a mantra,

  • ambient sound,

  • or the feeling of your body resting.

When your mind wanders—and it will—just return to your anchor without judgement.

Listen to Yourself

Some days you’ll feel focused; other days you’ll feel restless. That’s normal. Meditation is less about perfect stillness and more about showing up. If adding time feels overwhelming on a particular day, stay where you are. Progress isn’t linear.

Celebrate the Longer Sessions

When you hit 10 minutes… 12 minutes… 15 minutes—notice how far you’ve come. The calm, clarity, and emotional space you gain are powerful rewards for this gentle commitment.

Remember: Slow is Sustainable

Meditation is a long game. By increasing your time gradually, you build a practice that doesn’t feel like a chore but a daily retreat—a place your mind learns to look forward to.