“Little and Often”: Savoring Meditation, Bite by Bite

Myth: Meditation only works if you really commit. Monks wake up at 4 a.m. and practice for several hours—and that’s just before breakfast. Go big or go home!

Reality: Meditation works, even in small bursts. Weaving regular meditation into your life in digestible bites enables you to experience its transformative power. Science says so!

Experienced practitioners and newbies alike can be easily overwhelmed by the prospect of integrating meditation into their busy lives. That’s why iRest founder Richard Miller encourages students to practice in small, manageable ways.

"You can’t know what an apple is unless you taste it,” Dr. Miller has written in his popular book The iRest Program for Healing PTSD.  “You can’t know the power of iRest Yoga Nidra for health, healing and well-being unless you practice it. Regular practice, little and often, enables you to experience the power of the iRest for achieving optimal health and well-being.” 

The phrase “little and often” has become a sort of mantra among iRest practitioners. For many, it’s a comforting reminder that every little bit helps. Indeed, it does: according to a range of scientific studies, even brief moments of mindfulness can benefit memory function, stress management, depression and anxiety, substance abuse, impulse control, emotional regulation, and other aspects of life.

“So, keep reminding yourself,” says Dr. Miller, “Little and often… day by day… everyday” so that iRest becomes your ever-present companion.”

Want to experience just how effective a brief meditation can be? Try this seven-minute meditation from Dr. Miller, originally featured in Yoga Journal.