I cannot teach you to meditate, but I can teach you to practice meditation. I can also encourage you along in your practice. So, if you’re a seasoned practitioner or just getting started, this is a simple thing to accomplish as long as you’re not worried about being good at it.

We start in a place of no judgment. As you do these exercises, encourage yourself as you would encourage a toddler who’s first learning to walk. You wouldn’t yell at the kid when she falls down. You would’t say: Just get up. This is no big deal. Anyone can walk. No, you’d say: Try again, honey. You can do it. I believe in you. 

What is a meditation sprint? It’s simply a mindfulness practice that can be completed in 5 minutes or less. These practices often focus on the one system in the autonomic nervous system we can control: the breath.


This sprint will take 2 minutes and may be done seated, lying or standing.


  • Awareness of anxiety or worries
  • Sense of hearing
  1. Try to notice when you’re sabotaging yourself away from the present by either spinning stories about future catastrophes or fretting about past missteps.
  2. Stop what you’re doing for a moment and notice any noises and sounds.
  3. You may close your eyes if that’s practical, but if not, no matter- do the best you can.
  4. Try to concentrate only on sounds. Don’t strain. Wait for the sounds to come to you.
  5. Notice how the sounds arise and then fall away.
  6. Welcome back to the Present!

That’s it!