Namaste! A 2-minute meditation for anytime, anywhere

Weekly topic: raise a glass!

In the garden first thing in the morning. At your desk before your next Zoom meeting. On the sofa after your favourite TV programme. Can you really meditate in a few stolen moments?

You bet, says Suze Yalof Schwartz, CEO and founder of Unplug Meditation. “Whenever you can squeeze it in and for whatever amount of time, that’s good,” Schwartz says.

In fact, a quick session might be preferable, especially if you’re new to it. “Your mind’s going to constantly wander, and it’ll be a battle between thought and focus,” Schwartz says. Finding the gap between the two is the sweet spot, and it gets easier the more often you do it.

In the same way that a specific length of meditation time isn’t required, Schwartz says you don’t need to sit a certain way or feel compelled to buy props like meditation-specific pillows or candles. In short, meditation should not add more stress to your life. “It should meet you where you are,” she says. “It’s really just breathing.”

One thing you do need, however, is a place where you won’t be disturbed or disrupted. Schwartz says she’s been known to lock her car doors and meditate in a parking lot.

“You will never find the time to meditate,” she says. “You really have to make it and carve it out of your day. Whether that’s 60 seconds a day or 60 minutes a day, it’s all good.”

Mark World Meditation Day and Mental Health Awareness Week with this simple 2-minute meditation exercise.

Sitting comfortably in a quiet space? ​Here's what to do next...

• Close your eyes. Inhale deeply and slowly through your nostrils, hold for two seconds, then exhale slowly through your mouth.

• Tune into your body. Notice how your body feels in the seat. Relax any tense areas and just breathe.

• Pay attention to your breath as it flows naturally in and out. Notice your chest rising and falling, the air passing in through your nostrils and the ‘whoosh’ as you exhale.

• Notice if your mind wanders. It’s normal to be distracted by stray thoughts, but when you notice them, gently return your focus to your breath.

• Breathe mindfully for a few minutes. Gently return your focus to your whole body, relaxing even more deeply, then open your eyes and take a moment to appreciate yourself for doing this exercise.

We've teamed up with Headspace to bring you more mini meditations, right in the WW app (just scroll through your My Day screen to find them). There are five to choose from, including Take a Break and End of Day, and they last from 3-10 minutes.

Plus, join live virtual meditation classes at 9.30am every Sunday, right from our NEW Connect group Healthy Body Healthy Mind. See you there!