Healthy Goals to Live By: Practice Mini-Meditations to Help You Focus and Reduce Stress
Posted: Saturday, January 03, 2009
by Val Silver
TapInfinity
Mini-meditations are a great way to give ourselves quick mental breaks throughout the day. They help us focus, calm our minds and quickly reduce stress. Best of all, they require no fancy preparation and can be done anywhere and anytime (unless you are driving) in less than a minute. There are different meditations you can use. This article will highlight a breathing meditation that is quick and easy to do.
1. Use transition times between activities as a cue to take a quick mental break.
2. Close your eyes. Let your eyelids close and relax.
3. Put your attention on your breath. Feel it coming in through your nose and lungs and out through your mouth. You needn't do anything special with your breath other than observe it. If you are a shallow breather, you can slow down and breathe more deeply. Put your hands on your abdomen and feel it rising and falling with your breath.
4.. If you are feeling overwhelmed or stressed, say a cue word to yourself on the in-breath, such as "peace" or "relax". On the out-breath puff your cheeks and let the air out through your mouth. You can release the air slowly or in a quick burst, depending on what feels good to you. Have the intent of releasing the stress or negative feeling. You may even want to visualize a place where you feel relaxed.
5. Keep your eyes closed and your mind focused on your breath for three full cycles. Even if you only have time to complete one cycle, you will still experience benefits.
6. Slowly open your eyes. Notice how you feel.
7.. Repeat several times throughout the day.
By taking several of these mini-meditation breaks a day you will notice that you become more focused and relaxed throughout the entire day. In time, it will become an almost automatic practice that is part of your every day life.
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Top-level comments on this article: (5 total)The simplicity of your instructions are amazing. In writing, it's a skill which demands much in developing. Thanks for the permission to do a "mini!" Having just read a book on Meditation with similar but more complex instructions, I needed your clarity to refine my attempts on creating a "mini" by myself.Thanks so much. It probably comes from the fact that I'm not into "pomp" and like things simple. I have yet to develop the skill or desire to do traditional meditations, but do like the mini's. Check out my practicing presence article for another example. That one's my favorite ways to mini-meditate.Good luck, let me know how it works for you.
I appreciate your advice ion stress reduction. I am undergoing significant stress as are millions of Americans. Unfortunately the situation is not going to go away and coping is about all one can do. Thanks.I hear your Robert. I think that we have a choice to react or respond. Feeling all stressed and worried isn't going to change anything for the better and will just add to your burden. Actually, it's seems that we would be able to better cope and make sound decisions when we are not stressed. And that's what we as Americans should be demanding- sound decision-making and an accountable government. Not getting all stressed-out and handing over our power in the hopes some government people will make it better. Well, sorry, I don't even want to get going on that soapbox, but maybe I should?? All the best, I wish you peace and deep belly-breaths, Val.
hi val,i am just beginning to take advantageof some breathing exercises.and i can feel the benefits.i will remember what i justread, and take advantage ofthe helpful suggestions.thank you,best regards,sueHi Sue,Glad to hear you are doing some breathing exercises and noticing the benefits. Val
Hi Val, great tips, I like to add a nice big stretch and twist every few hours. Especially since I sit all day in front of a computer.Great tip- especially when that nice big stretch is accompanied by a nice big yawn! Val
Thanks Val for your mini-meditation formula and for sharing it. I will try it.No biggie, but the numbering system is off on your key points....you have two number twos.Best to you and your family!Oops! Thanks for telling me. That one slipped by! Let me know how the meditations work for you. Val
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