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Welcome to Before Breakfast, a production of I Heart Radio.

Good morning.

This is Laura. Welcome to the Before Breakfast Podcast.

Today's tip is to try bite-sized meditations. Little three-minute spurts of mindfulness can change how we see the day.

Today's tip, like some others this week, comes from Melissa Stegenis's new book,

Everyday Mindfulness. This book features over 100 practices for building

mindfulness into everyday life. Tip number 51 is to meditate in small doses.

Often people assume that meditation requires sitting still and monk-like for hours, which for most of us is not going to happen.

By the time I have any extended period of quiet in my house, it's nighttime, and if I try to close my eyes and sit

in stillness, I will fall asleep.

But Melissa suggests that looking for three moments for a three minute mini meditation can work too.

To help you do this, she writes, set three alarms, one at each meal, if that's easiest, to act as reminders.

Then she writes at each alarm,

do a three minute awareness exercise.

During minute one, focus on your breath, practicing some deep breathing exercises,

inhaling through your nose and exhaling through your mouth.

During minute two, focus on your body.

...