Have you ever found it difficult to motivate yourself to do something that was good for you, to finally do it, feel amazing, and wonder why you waited so long?
That was meditation for me. Although I knew I could only do it for five minutes a day to feel calmer, less stressed, and present, I found excuses not to do it regularly for years.
I would say to myself that five minutes was not enough. I really needed thirty or more and didn't have that time. So why bother?
I would complain that I was too scared to sit still (ironically, considering that I knew that meditating could calm my fear).
I would complain that my surroundings were too distracting (ironic again, as meditation ultimately helps us focus and deal better with distractions).
And then there was my most common excuse: "It just doesn't work for me."
Of course it didn't "work". I have not consistently meditated consistently. And when I did that, I became impatient with my own busy brain, as if I was watching the proverbial pot that wasn't going to cook, instead of simply immersing myself in the experience.
I approached it with a perfectionist mindset, as if at some point I had to have a perfectly clear mind to be "good at it".
Everything changed for me when I realized that I could meditate in many different ways to meet my schedule, moods, and needs. and that the only goal was to show myself, to watch and practice my inner life carefully, to let go of my thoughts.
It was okay if I never achieved complete mental clarity. The practice itself, with its mental disorder and wandering of thoughts, was the way to more clarity in my daily life.
And it's not just about mental clarity. Regular meditation practice – even five minutes a day – can improve your sleep, regulate your mood, increase your resilience, and help alleviate and prevent a number of physical complaints.
No other habit has a positive effect on so many areas of your life at the same time. Because meditation helps reduce anxiety, depression, stress, and anger while improving your focus, presence, and physical health, it bleeds into all areas of your life – your work, your relationships, your hobbies.
With just five minutes a day, literally everything can change over time.
Whether you are new to meditation or just looking for alternative ways to incorporate mindfulness into your daily life, you can enjoy trying one or more of my favorite practices, including …
1. Alternative nostril breathing
Hold your left nostril with your left thumb and breathe in through your right nostril. Then close your right nostril with your left index finger so both are closed and hold your breath. Just let go of your left nostril and exhale.
Inhale with your right nostril closed through your left. Now close your left nostril with your thumb so that both nostrils are closed and hold your breath. Release your index finger from your right nostril and exhale.
This is a sentence. Complete at least five sentences to harmonize the left and right brain, calm your nervous system, and create a feeling of relaxation and ease.
2. The 100 breath technique
Close your eyes. Feel your back against your chair and press your feet firmly on the floor, then gently bring yourself to the present moment. Now start breathing and counting through your nose as you walk, thinking about “and” each time you inhale and the number each time you exhale – inhale and exhale “one”. exhale "and" one, "two".
Feel your stomach lift with each inhalation and slow your breaths as you count yourself into a greater sense of relaxation. When you reach 100, open your eyes, move your fingers and toes, and bow your head in gratitude for the mental space you have created.
3rd Whole Body Breath Scan
Breathe in through your nose first, expand your stomach, and count to five. Imagine soothing warm light that fills your feet as you inhale, and then exhale through five through your lips as you imagine how to release the tension that you may have been wearing there.
Repeat this process for your ankles, shins, knees, etc. up to your head. After scanning your entire body, you will likely feel lighter, calmer, and more comfortable.
4. Lip-touching breathing
When you're aroused, your sympathetic nervous system puts you in a state of high alert – the feeling of a "fight or flight" panic that tells you that there is some kind of threat. When your parasympathetic nervous system is excited, it creates the opposite feeling – a feeling of relaxation and lightness.
In his book Buddha's Brain, Rick Hanson suggests some simple ways to stimulate the parasympathetic nervous system. The easiest way is to touch the lip with two fingers.
The lips contain parasympathetic nerve fibers. This is a simple approach to creating a sense of calm that you can use anywhere, anytime. To take advantage, all you have to do is touch your lips, breathe slowly, and say, "I'm safe."
5. Walking Meditation
Although you can practice this at any time, you may want to find a peaceful place to stroll in nature. When it is safe to walk barefoot, you feel more connected to the earth.
Stand with your spine straight, your shoulders and arms relaxed, and take a few breaths in and out to inhale soothing energy and exhale tension.
Now move forward slowly and synchronize your breathing with your steps – right foot, breathe in; left foot, exhale. Use all your senses to find out where you are – the warm feeling of the sun on your face, the gentle sound of wind that rustles leaves on trees. The goal is not to arrive at a goal; it is easy to be present in the experience of walking.
6. Meditative shower
It is easy to let go of all other thoughts when you are under a jet of water that is set to the perfect temperature for you.
Take your time to attune yourself to your senses. Choose a soap you love so the scent is intoxicating. Enjoy the feeling of water on your skin and feel it drip down your back, your calves and your heels.
Note when you think about the day in front of you (or behind you). Don't judge the thoughts or yourself for having them. Instead, imagine yourself going down the drain, and then focus again on the experience of cleaning your body and mind.
7. Housework meditation
Whether you are vacuuming, dusting, or washing dishes, it can be your meditation if you are fully immersed in the activity.
Washing dishes, for example, can be both satisfactory and grounding. Feel the warm water on your hands; Let the experience make you dirty again. Don't think about getting ready or what you will do when you are done. Just focus on doing and see if you can find a sense of acceptance and presence if you do it slowly and well.
8. Mindful Eating
Instead of quickly keeping an eye on your food and the other on your iPhone, turn mealtime into meditation. The food doesn't take long. So why not put everything aside and take this time for you? Your texts, emails and social media pages remain there even when you are finished.
Take a deep breath and try to identify the different scents in each item on your plate. As you eat, take a deep breath between each bite and think of your meal as a foodie, appreciating the different flavors and textures.
When you find that your thoughts wander to things that you have done or need to do, draw your attention to the feeling of the fork in your hand. Then take a deep breath, take a bite, and concentrate on enjoying the food in front of you.
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You can incorporate any of these techniques into your day to reap the benefits. And it really only takes five minutes, although you may be tempted to do more once you start. Mindfulness just feels so good. In a world where it is too easy to be distracted by your thoughts and fears, there is nothing more comforting than a few moments of pure presence.
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