Even though it only takes about five minutes of meditation each day to experience more calmness, less stress, and improved focus, most people still find ways and excuses to avoid devoting the small amount of time and energy necessary. However, many people are not aware that meditation can be tailored to suit unique schedules, moods, and needs. What’s more, meditating is even more beneficial that most human beings realize; five minutes per day can improve quality of sleep and boost the immune system. If meditation is properly utilized, most individuals will experience improvements at work, in relationships, and in countless other aspects of life as well. Please read the list below to learn 8 meditation techniques that can be done in only a few minutes.
#1: Alternate nostril breathing.
In order to use this method, hold your left nostril with your left thumb and inhale into your right nostril. Next, close the right nostril with the left index finger, and hold your breath. Then release the left nostril, and exhale. Now, inhale into the left nostril, close the left nostril with your thumb, and hold your breath. Lastly, release the right nostril and exhale. Do five sets to harmonize the hemispheres of the brain, calm the nervous system, and experience enhanced calmness.
#2: 100 breaths.
Start by closing your eyes; sense your back against the chair, and sense your feet touching the floor. Then breathe through your nostrils, counting every breath, and counting every exhale. Sense your stomach rising with each breath, and begin to slow each breath as more time passes. Sense the enhanced relaxation this will cause, and only open your eyes after you have counted to 100. Lastly, open your eyes, move the fingers and toes, and bow your head in thanks for the peacefulness which you have attained.
#3: Full-body breathing scan.
Begin by inhaling through the nose, expanding the stomach, and counting up to the number five. Envision warm light on your feet as you inhale, and be sure to exhale through your mouth and feel your breath on your lips. Count up to five and envision yourself releasing all pent-up stress and negativity. Do this with your ankles, shins, knees, and all other body parts and regions which require healing. Once you’re finished, the calmness you feel will last.
#4: Lip-touching breathing.
The parasympathetic nervous system generates the opposite of a “fight-or-flight” response: relaxation and calmness. Author of Buddha’s Brain, Rick Hanson, argues that touching your lips with two fingers is all it takes to achieve this positive state, because the lips contain parasympathetic nerve fibers. So, touch the lips, breathe slowly, and convey to yourself that you are safe.
#5: Walking meditation.
Walking barefoot will give you a better sense of connection to nature and Earth, but this is not necessary in order to reap the benefits of this technique. First, stand straight, relax your shoulders and arms, and inhale and exhale consciously. Start moving forward slowly, synchronize your breathing with your steps (inhale on each right step and exhale on each left step, for instance), and utilize all senses. Feel the warm sun or the cool air, and hear the soothing silence or the melodious sounds of nature. Be 100% present when you walk, and you will be rewarded.
#6: Meditative shower.
Pick your perfect temperature, utilize all senses, and choose an aromatic soap or body wash. Feel the water on your skin, sense it streaming down the back, calves, and heels. Envision all negative thoughts about the past, present, and future swirling down the drain and into the abyss forever.
#7: Chore meditation.
This can involve vacuuming, dusting, or dishes, but you must entirely commit yourself to both the activity and meditation in order for it to be effective. For example, if you’re doing the dishes, sense the warm water on your skin, and contemplate how you’re cleansing the dishes, your body, your mind, and your soul all at once. Live in the moment until the task is finished naturally.
#8: Mindful eating.
Put all electronics and other distractions aside, breathe deep, and sense all the different colors, textures, smells, and uniqueness on your plate. Breathe deep between every bite, and appreciate everything about the process of eating while you dine. Sense the fork in your hand, breathe deep, eat, and relish in both your food and in meditation.
*This content was inspired by an amazing article that can be found here.