Here are 5 quick meditation techniques for those who don’t have a lot of extra time. Many of us find excuses or reasons for why we don’t have time to do something such as finding time for meditation.
One of these excuses is “Meditation is too hard. I can’t calm my mind.” Often people feel that meditation is hard because they believe they should be fighting their thoughts, or actively trying to empty the mind. There is no fight, no repressing, and no forcefulness about meditation. Fighting with thoughts will simply strengthen them and lead us to an agitated state.
The only thing we do in meditation is to consciously withdraw our attention from engaging with thoughts, by focusing it on something else. With this gentle refocusing, the mind slowly calms down.
Having a “calm mind” is not a requirement for meditation. In fact, having a restless mind is even more reason to meditate! Saying you need a quiet mind to meditate is like saying you need to be fit to go to the gym, or you need to be relaxed to go to the spa.
Here’s a mental exercise that can help:
Imagine you are trying to get some work done, and suddenly some music starts playing next door. You can hear it clearly, but you can’t do anything about it, so you try to “stop hearing” it. The more you try to stop hearing it, the louder and more obnoxious it seems. However, if you make an effort to focus your mind on something else, you will eventually find that you forgot all about the music.
Don’t think about emptying the mind or making it quiet. Simply follow the meditation instructions and let everything else be.
These simple quick meditation techniques may be just what you need:
Quick Body Scan
A body scan meditation combined with some deep breathing can be very healing and restorative. You can do this quick practice by breathing deeply and imagining a warm soothing light filling your body. As you imagine the light, you can also scan your body and mentally release any strain or tension.
A 5 or 10-minute walk can be very refreshing and exhilarating as well. The next time you feel stressed, try walking and paying attention to those physical sensations, such as the sound of your feet touching the pavement or the feel of the air on your skin.
You can also meditate in the shower by immersing yourself in the experience. For example, you can notice the smell of the soap, enjoy the sensation of the warm water over your body or imagine your stress and tension draining away.
Mindful eating is a practice where you eat mindfully and put everything else aside. Meditation and consciousness helps you identify what you eat when you eat, why you eat, and to appreciate food as you it it. You can focus on the texture of the food, how it tastes going into your mouth or simply take the time to immerse yourself in the process of eating as a beautiful experience.
You can also meditate and reflect while doing chores like washing the dishes. Anything done with a single point of focus can be considered a meditation. Washing dishes can be a very soothing experience if you take the time to enjoy the process and the feel of the warm water on your hands and through your fingers.
Engaging in daily meditation practice is an excellent way to manage stress. Many simple quick techniques can be used, even for those who have difficulty sitting still.
The truth is, it doesn’t take a lot of time to sit down and meditate. And most importantly, there are many health benefits that are worth it. For instance, here are a few worth mentioning:
- Enhances empathy
- A natural stress stabilizer
- Emotional health and well-being
Curated from original article 28 Best Meditation Techniques for Beginners to Learn published by Positive Psychology