Practicing quiet meditation has many benefits. When I started a daily practice in 2017 I had no idea how much I’d grow to love it. Like many others, I failed miserably at first. But then I had a breakthrough.
Since then I’ve consistently practiced my quiet meditation for just 3 minutes every day and see 7 benefits as a result.
Before I share them, you have to see how I discovered one you won’t expect to see on the list. It just might be the most important benefit to you, but you decide.
Seeing the benefits in my life I did research to see if I could find scientific proof to back them up.
I did but I didn’t.
I had no idea how much I’d grow to love it. Click To Tweet
THEIR EVIDENCE
I found a bunch of scientific evidence on the benefits of meditation. But there were key differences.
For example, their claims were attached to a different way of meditating than I’d been practicing. Two things in particular. They referred to a different type of meditation and a longer time period than I practice.
At first, I thought I must be doing it wrong.
- I do quiet meditation and the articles I read referred to something called T.M. I looked into T.M. and found it costs money and their description said it wasn’t what I was doing. Specifically the quiet part. I don’t know what they do but the quiet part is important to me.
- I have a daily practice of just 3 minutes. All their results were with 20-45 minutes.
My insides rebelled. Seriously? Who has time for that? I can’t do that. I don’t even want to do that.
Falling under the pressure of I should meditate longer I compromised setting my timer for 4 minutes instead of 3 minutes.
Big deal.
Actually, it was.
I realized I’m not doing it wrong, just different.
I'm not doing it wrong, just different Click To Tweet
MY EVIDENCE
4 minutes was too long for me. I didn’t get my same quiet. I felt agitated when it passed what I recognized as my sweet spot. I decided to stick with what I’d been doing. 3 minutes isn’t long but it’s long enough for me.
3 minutes isn't long but it's long enough for me. Click To TweetI’m back to my own daily quiet meditation for a tiny 3 minutes because it works and it’s sustainable in my life.
- I’m not a scientist.
- I don’t have a control group.
- I can’t prove it will alter the grey matter in your brain.
- But I can say what practicing 3 minutes of quiet meditation daily did for me.
I’ve been practicing for a little over 4 months now and love it.
I see these 7 benefits in my life because of my daily quiet meditation.
What practicing 3 minutes of quiet meditation daily did for me. Click To Tweet
PERSONAL VALIDATION
Through my research I saw what works for others doesn’t have to work for me. We’re all unique having different needs. There is a sweet spot of time to access your quiet. It could be 1 minute, 2 minutes, 5, 10 or whatever. 3 minutes is perfect for me.
Finding your own sweet spot and not being moved by what anyone else says, is personally validating every time you practice.
AWARENESS
Our minds tend to be in constant motion. Quieting them takes some work. But when quiet, the amazing capability of the mind becomes aware. Aware of the noise in the soul and how the quiet dissipates it. Aware of the tension in the body and how it melts away. Aware of sounds that were previously not heard.
Awareness listens and notices. This awareness helps us to hear the whispers of the Spirit of Grace.
RELAX
By quieting the mind and listening, the awareness quiets the body. A quieted body relaxes. As I practice my quiet meditation, I feel the tension depart like ice cream melts in the sun.
With every intentional breath, a wave of rest washes over the body.
PEACE
In quieting the mind and body the rest of the soul follows. When a soul is quiet there’s no place for turmoil to reside.
Anxiety, worry, and fear succumb to the waves of rest ushering in a calming peace.
SELF-CONTROL
Humans are complex creatures and controlling ourselves can be a challenge. Practicing quiet meditation doesn’t happen by accident. It’s an intentional act of self-control.
Every time we exercise that control over our self to get to our place of quiet we strengthen our control over our self.
SOUL CARE
Quiet meditation calms the soul. The mind, will, and emotions are designed to function together. With awareness, the mind is calmed. With self-control, the will is reigned in. The quiet washes peace over our emotions.
Like a restart button for a computer, quiet meditation reboots the harmony in the soul. It’s refreshing.
PHYSICAL HEALTH
Stress can be hard on the body. Through the relaxation of the body and peace in the mind, stress is reduced. The benefit of self-control empowers us to make better choices due to a stronger will.
A body that’s taken care of serves us better.
What in that list of benefits do you not want? They’re all wonderful!
I see these 7 benefits in my life because of my daily quiet meditation. Click To Tweet
WHAT NEXT:
I started with one minute. A mere 60 seconds. I increased to 2 minutes, then 3 minutes where I found was best for me. Only 3 minutes. That’s a small price to pay for those wonderful benefits. What about you?
- Will you give it a try? Instructions here
- Start with 60 seconds and increase at your discretion to find your sweet spot.
- Fuel your personal validation with this.
- Do you already have a meditation practice? Please share your experience in the comments.
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Thank you Danielle for thinking of me, you are very sweet. I actually love meditating. This past year has been crazy for me so my habit of meditating in the mornings got lost in the mess. I started meditating in 1972 and agree with the benefits you have identified. Today I meditated nearly 1 hour and I felt at peace all day today. I am trying to find the time and discipline to go back to my Ashram for morning meditation. Wish me luck. Take care and God bless. Debby
You’re welcome, Debby and Wow! An hour?! That’s a lot. But if that’s what works for you by all means continue. I’m happy you carried the peace with you all day. That’s wonderful.
May I ask, what is an Ashram?
Thank you for sharing ❤️
Excellent post Danielle. I’m a believer in meditation which I all so call my quiet prayer time. Calming my mind to hush has been healthy for me in many ways. It’s been part of my daily regiment for years. I can’t imagine not doing it.
The beauty of it is you can indulge in it anywhere.
Thank you for sharing your research and real life experience.
You make a difference for all of us. John. 👏😊
Thank you, John. I’ve had a quiet/prayer time for years as well and can’t imagine living without it. This quiet meditation is a time of internal silence different than prayer for me and now I’m addicted to it also. They work in concert with each other.
Thank you for your kind words and for sharing your experience. We grow as we connect. Blessings.
Oops 😬 all so not needed.
No worries. 😉
Meditation has been such a good practice and really helps with my anxiety. The fact that it’s backed by science is just a bonus for me. Good post the different benefits of it!
Thank you, Bre.
It’s helped me with anxiety too.
Thanks for sharing.
Danielle,
I haven’t really called it “meditation” as sometimes that means emptying your mind but I do “mindful prayer practice” where I sit quietly before the Lord. I could have asked a question or wrote down my thoughts to a passage. But I always here His voice, if I wait long enough.
Blessings
Janis
To my surprise, I found the emptying of my mind difficult and empowering. Minds can be horribly unruly so this exercise, for me, is like working out the muscle of self control over it.
It’s important to do what works for you. Thank you for reading and sharing your experience. Blessings to you as well 😉
Danielle,
I have always been warned not to let my mind be empty – but to fill it with God’s Presence. That’s what I meant about not empty. I do make sure of stuff from my thoughts and the world are not there. That is hard but I always keep my mind on God while I do this.
Blessings
Janis
Thank you, Janis.
Danielle,
Isn’t it amazing what we achieve a few short minutes each day?
And, as Janis calls it, “mindful prayer practice” …
Thank you!
Yes, I found it amazing what 3 minutes could do.
You’re welcome, Danie.
Thank you for reading and commenting.
Harmony and balance is a big deal for me. Giving myself a few minutes of meditation allows me to maintain my equiliberium. Sometimes it’s longer than others but I don’t require a specifice time. I try and give myself what I need. Thanks for sharing, Danielle!
You’re welcome, Rick.
Equilibrium is a great word choice. Thanks for sharing it, and your experience. We can all learn from one another.