Noises that cause distraction, difficulties in the workplace or in the university, delays, family problems … There are so many unpleasant things that can happen every day to each one of us. Sometimes we are so stressed and with so little free time that we do not even find 30 minutes for relaxation and meditation.
Fortunately, meditation is not just about sitting in a quiet place and listening to your breathing. You may have a few minutes to follow some of the short meditations while you bathe, drive a car, get stuck in traffic or at work during a break. These ten meditation techniques will calm your mind and the body facilitate the search of time.
- Focus on breathing
This is probably the easiest way to calm your mind. Just focus on your body and breathe deeply, keep it pressed for a few seconds and let the air come out very slowly. Then repeat the process several times until you feel more comfortable. At first glance, this technique is very simple and even trivial, but it is universal and very effective.
- Altered breathing techniques.
You can change the previous meditation technique and find the best way for yourself. For example, you can try to breathe in your stomach: place your hand on your belly and the other on your chest and pay attention to each breath. Imagine that the exhaled air eliminates all your problems and that you inhale positive energy with each inhalation.
It is also a very simple technique to calm your body, even in a public work environment. There is no need to observe the flow of water or the sunset, as some people think. You can keep your eyes on any model, even a very trivial process, such as a lift movement or paper copies that come out of a photocopier. Focus your attention on a process for a few minutes and try to feel the rhythm.
Observe your surroundings and find similar objects around you. They can be similar in color, size, shape, you choose the common factor. This meditation technique is especially useful for those who work in an open space. Such workplaces are usually large and noisy, this process allows you to relax in this restless atmosphere, trying to find similar things among all objects in space.
Give all your attention to a single activity. For example, you can scribble for a while before an important meeting or enjoy the scent of a fresh cup of coffee in the morning. You can also do this exercise when cleaning the house, washing, brushing your teeth or any other task.
- Repeat your “magic words”
They should not be “magical” in the very sense of this word, but they should have meaning for you. It can be a motto, an encouraging phrase, a prayer or a mantra. Repeat until you feel the effects that calm you down. You can repeat the word or phrase mentally or say it, both are effective.
This daily activity can help you get rid of stress or anxiety. You can walk anywhere, at any time of the morning or afternoon, in the office or in a park. However, you must focus on each step. Feel how your feet touch the ground and do everything possible to feel the muscles of your body that you use while walking.
- Have a calm mind.
This may seem too simplistic, but it is extremely difficult for most people to calm down. Every day, millions of different thoughts appear in your mind. Take a break and free your mind for a few minutes. It is best to sit down and close your eyes so as not to be distracted by the objects or movements that surround it.
- Concentrate on your body.
Take a few minutes to pay close attention to the processes in your body. Try to feel how your lungs fill with air and broaden your chest. How your diaphragm moves up and down with each breath; how your heart beats and pushes blood through the vessels. The more you feel, the less you will think. It facilitates the search for inner silence and peace. ”
- listen to music
For this exercise, it is better to find a relaxing track that will calm your body and your mind (guided meditations work very well!) Once you are there, listen to it several times and anchor this feeling of total relaxation. When you feel uncomfortable or anxious, you can simply turn on that music and return to that absolute calm in minutes. You can use this music / track to anchor different emotional states such as joy or decision.
These are only ten of the brief suggested meditations that you can use to relax the mind and body. Try to find the one that suits you, you can also modify or combine them. Remember that with these techniques, it is not difficult for a long time to calm your mind.