Table of contents:
- 1. Walk
- 2. Dance
- 3. Stretching
- 4. Conscious eating
- 5. Drawing
- 6. Alternating breathing
- 7. Everyday affairs
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
If you can't sit still, try these meditation techniques. They won't take up much of your time, but they will relieve you of stress and anxiety.
Children, work, meetings … Sometimes it is difficult for us to find time to relax and be alone with ourselves. However, short rest breaks have a beneficial effect on our health and prevent the onset of many diseases.
1. Walk
When you are walking in a park or forest, it is difficult not to start meditating. Nature gives us strength and energizes us. You smell the scent of trees and flowers, listen to the birds singing. You are focused on the beauty that surrounds you, so you live in the present moment.
Meditation technique
Take a walk in the nearest park. If time permits, get away from civilization.
Breathe deeply, feel the fresh air fill your lungs. Listen to the rustle of leaves. Feel your own muscles. Feel your body. This is how you practice mindfulness.
2. Dance
Dance is active meditation. Fast movements liberate a person both physically and spiritually. You focus on feelings and emotions, not your thoughts. An example of dance-meditation is the Sufi ritual "sama". The dancers revolve around their axis to special music and enter the state of flow.
Meditation technique
Any kind of dance will do for quick meditation.
Wait a couple of minutes with your eyes closed. Breathe in slowly through your nose. Play some rhythmic instrumental music. You need to discard unnecessary thoughts, and the words in the songs will only distract.
Don't be afraid to improvise and dance the way you want to at the moment. You can even shout and sing loudly. Allow yourself to completely dissolve into music and dance.
Then lie down, close your eyes and remain in silence for a few minutes.
3. Stretching
Sitting in front of the computer, we stretch our neck and stretch our back. This eases the feeling of heaviness. Stretching will allow you to feel the moment and feel your body.
Meditation technique
Find a quiet place where no one will disturb you. Play calm instrumental music or nature sounds.
Start by stretching your upper body. Pay attention to each muscle group.
Watch your breathing. Feel your muscles stretch. Improvise based on your own feelings. Stretch slowly, moving like an animal.
Finish the stretch by stretching your toes. Lie down for a couple of minutes.
4. Conscious eating
While eating, we are often distracted by something else. For example, we watch TV or sit on social networks.
Mindful eating is not only calming, but also helps you lose weight. Focusing on the sense of taste makes even a small portion enjoyable. If you eat slowly, your body will fill up faster.
Meditation technique
Try a simple exercise.
Take a twist and study its texture in detail. Take a closer look at its color and shape. Smell its scent.
Put the raisin in your mouth, then slowly nibble it. Feel its taste and aroma. Chew and swallow it, paying attention to how your teeth, tongue and throat feel at that moment.
Repeat this exercise twice more. You will be surprised when you feel satiated with just three raisins.
5. Drawing
In fact, everyone can draw. Any creativity is a great way to better understand yourself. Drawing engages our senses and allows us to free ourselves from everyday problems.
Meditation technique
Take some coloring book and turn it upside down. Cover it with a piece of paper, leaving only a few bottom centimeters uncovered. On another piece of paper, draw what you see.
Then open the coloring book a couple more centimeters. Continue drawing until you are finished drawing.
Many people imagine how the drawing should look. By simply copying random lines, you concentrate exactly on the drawing process. This is meditation.
6. Alternating breathing
An adult breathes alternately with two nostrils. The transition usually occurs every 75-200 minutes. Alternating breathing through the nostrils calms the mind and increases awareness.
Meditation technique
Get into a comfortable position.
Close your right nostril with your right thumb and inhale deeply through your left. Lower your thumb. Close your left nostril with your pinky and ring finger and inhale through your right. Then repeat the first step.
Repeat this circle 3-5 times.
7. Everyday affairs
We do not even know that we are meditating every day. When we wash the dishes, brush our teeth or take a shower. If you approach these actions more consciously, you can learn to enjoy them.
Meditation technique
When taking your morning shower, do not think about the upcoming business. Focus on the sounds of pouring water. Feel the drops dripping down your body. Breathe in the soap scent deeply.
Try to apply this technique to all your daily activities.
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