One of the beautiful things about meditation is that you can do it virtually anywhere and in the middle of even a packed schedule. The popular belief about meditation appears to be that you need to have some sort of mat, a wide-open space, and plenty of time for it to be effective. But did you know that you can meditate in a variety of ways and in quick durations? You don’t need a completely “zen” time and space to enjoy the benefits of meditation and mindfulness.
On top of being completely free, the benefits of meditation number in many, including gaining new perspectives, increase in self-awareness, refocusing on the present, reduction in negative emotions and blood pressure, boosted imagination and creativity, and even help with managing the symptoms of anxiety, asthma, chronic pain, depression, heart disease, and more. This is why you should try these quick meditation exercises!
1. Relaxing Breathing (4-7-8)
This one is very simple and you can do it literally anywhere, any time, which makes it great for use in public spaces like work or school. All you have to do is sit straight with relaxed shoulders. Then, breathe while you count to four, hold that breath while counting to seven, and finally, exhale while counting to eight. This eases your nervous system and reduces stress. Keep in mind that initially, it’s probably best not to do this cycle more than four times at one time lest you feel lightheaded!
2. Notice 5 Things
Like the rest of the items on this list, this one is very simple and you can do it anywhere, any time. When you find yourself getting frazzled or distracted, take some time to sit or stand still and tune into your environment. Silently take in 5 interesting things you can hear, see, smell, or feel.
3. Body Scanning/Body Awareness
Need to reclaim your focus for a project? Try body scanning, which eases excess muscle tension to relieve pain, fatigue, and headaches. Start by getting into a comfy position, either lying down or sitting up. Close your eyes and tune into the sensations you feel in your feet and toes. Inhale deeply through your nose and release that tension through a mouth exhale, letting that area release and soften. From here, work your way up your body, one at a time.
4. Gratitude Focus
This one only takes 30 seconds! Simply sit still, breathe deeply, and aim your focus on some things you are grateful for: family and/or friends, good health, pets, etc. It can even be very simple things, like a dress you feel good in or a new hobby. As long as it brings you joy and positivity, notice it while breathing deeply.
5. The Blackboard Technique
This one will increase your quality of sleep, which is a must for a great next day. It’s also great for when you feel like you can’t fall asleep. Close your eyes and imagine a big blackboard. Visualize taking a piece of chalk and write down “100” on the board, as big as you can etch it. As slowly as you can, erase that number until no chalk is left. Work on “99” next and count down until you fall asleep or cycle back to “100.”