“Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment. Would you take it? Suppose further that the pill has a great variety of side effects, all of them good: increased self-esteem, empathy, and trust; it even improves memory. Suppose, finally, that the pill is all natural and costs nothing. Now would you take it? The pill exists. It’s called meditation.” – Jonathan Haidt

Let’s keep this short and sweet.

Meditation is amazing. It’s super simple. It has the power to transform your life.

If meditation were a sold as a pill, the positive effects would likely make it the most widely used and profitable drug in the world. The instructions would go something like this:

“Take one pill by mouth, up to twice a day. Immediately after swallowing, set a timer for between 2 and 20 minutes, be still, and follow your breath as it flows in and out.”

I haven’t started producing pills yet, but I do have something that you can use in the meantime. At 2 minutes long it’s a sweet deal – costing less than 00.14% of the 1440 minutes in your daily time bank. Committing to a regular mindfulness practice can be as easy as downloading the file, pressing play, and following the instructions.

Or if you’re feeling inspired, you can use the 2-minute audio as an “on-ramp” for a longer practice – just set a timer for 3 or 5 or 12 or 15 (etc.) minutes before starting. Remember, research shows that after 8 weeks of 12-minutes a day ( just 00.83% of your daily allotted time), you’ll start to demonstrate the same neural rewiring that advanced meditators show.

Free 2 Minute Daily Starter Meditation

What are you waiting for? Commit (or REcommit) to mastering the gateway between you and the world – your mind. Download the audio here.

PS. Looking for more info on meditation? Read about my 1,000-day journey with the Muse headband, explore some common meditation FAQs, or pick up a copy of Meditation: What, Why, and How To Meditate (Hint: Breathe In. Breathe Out.)