If you caught my recent Facebook Live on stress you will have heard all about how stress can affect your progress towards optimal health and wellness. If you are a stressed and generally a very busy person; learning to meditate should be at the top of your to-do list. But if the idea of finding more time to do an intense practice like meditation itself is stressful, then have no fear! I have a few short meditation techniques that are only three to ten minutes in length and can be tackled with little to no Zen experience
These techniques are quick, easy, and super beneficial for busy people like you and me! And these simple practices can have big impacts on your daily life.
1) Breathe. This really is at the heart of meditation. By focusing on your breath, you are able to let your thoughts flow in and out and ultimately pull your focus inward. This technique can last as little as 60 seconds or as long as 10 minutes, and the best part is that you can literally do it anywhere.
I recommend that you bring your thumb and middle together on both hands. The pressure point will automatically bring your mind into focus. Now, start to bring your focus to your breathe. Inhale in for a count of 6, hold for 4, and exhale for 6. Do 5 rounds of this, and then take note of how you are feeling. More relaxed? Focused?
The best part is that you can do this anytime, anywhere.
2) Get an APP. This is for all of my technology junkies. Okay, we are all a bit addicted to our smart phones, and generally I recommend taking a break from all of our connectivity. But there are some apps that can be invaluable as a form of quick meditation.
Here’s just a few I recommend you look into:
- If you are in the USA GPS for the soul is amazzzzing
- That is why buddhify focusses on mobile or on-the-go meditation, which you can do wherever you are and whatever you’re doing.
- Timer is rated as the top free meditation app that offers guided meditations, music tracks, talks and courses.
- Calm: Over 50 guided meditations for a variety of goals from sleep to focus.
- Headspace: An introduction to meditation featuring a 10 session 10-minute class, progress reports, a buddy system, reminders and rewards.
3) Do Mealtime Mini-Meditations. Mealtime is a great time to meditate, because it’s already a given in your day. This is the perfect time to take a few minutes to pause and appreciate your meal. Slow down and notice how the aromas of food can relax you, whether it’s a warm mug of tea, the cinnamon on your oatmeal, or veggie-filled soup simmering on the stove. When you smell something delicious and scrumptious, it is practically effortless to focus on your breath and take in the delectable aromas. Breathe them in. Slow down and enjoy your meal!
As you can see, meditation can come in many forms and you only need a few minutes to do this each day. Give one of these practices a try today and I promise your days will be richer and less stressful because of it.