Modern life is complex and has a fast paste. Sometimes we have to do multiple splits at the same time – between family, job, social responsibilities, and highly deserved leisure time. With too much to think and worry about, it’s hard to live in the moment – memories pull us back into the past and worries into the future. That’s where meditation comes in – we can rest a moment or two in the present, reset our mind, recharge bodily energies, and invigorate our feelings.
Here are four simple tips how to meditate amidst hustle and bustle:
#1 Close your eyes and count. Count in your mind or whisper. While counting, visualize the numbers. You can play with visualizations, like carving numbers into a wall, forming them from clay, or paint number clouds into the sky. Don’t overdo the imagination thing, it’s the rhythm and simplicity of counting that relaxes the mind. Do that until your mind calms down.
#2 Deepen your breathing. Breathing out should take longer than breathing in. The more you empty your lungs, the more new, fresh air can they take in. While breathing in slowly through your nose, imagine inhaling fresh energy. While breathing out through your mouth, imagine exhaling stale and used energy. In case you’re religious or spiritual, imagine inhaling in the Holy Spirit or other divine powers. You can take this to the next level by pausing 2-3 seconds between breathing in and breathing out. Your lungs need a couple of seconds to absorb all oxygen – that’s where the pause comes in.
#3 Imagination exercises: first, recollect all the things that you appreciate. Next, discard negative thoughts or turn them into positive ones. Visualize a pleasant situation. Imagine something you like to have or want to experience. Your mind’s sky is the limit. When you do such a prolonged visual meditation, push your tongue gently against your palate, this eases the circulation of bodily energies.
#4 In case you’re too exhausted to meditate, try the key sleep. Get into a comfortable position, relax, and hold a key between your thumb and forefinger. Allow your body to doze away. The moment you’re about to fall asleep, your hand drops the key onto the floor and you wake up from the sound. Quite refreshed as you will see.
At the beginning, it’s sufficient to meditate five minutes in the morning and five in the evening. In the morning, do it before breakfast. At night, do it just before going to sleep. At night it’s also recommended to recapitulate the most important events of the day and classify them into successes and failure. Don’t worry about your failures, just acknowledge them as such, you can do something about them the coming day. However, if you quarreled with someone during the day, make sure to talk to him or call him to make amends – never carry an unresolved quarrel into sleep!
Soon you will be able to blink out of the daily grind any time you wish and have a moment in the zen zone, be it during a boring train ride, while waiting for the doctor, while lining up for something, or during a boring meeting.
The calm during the storm – try it out!
Featured image attribution: copyright: nikolay2 / 123RF Stock Photo