If you want the many benefits of meditation but don’t have time to incorporate long sessions into your day, consider a few easy ways to meditate wherever you happen to be. Whether you need to collect your thoughts in the car before going into a stressful meeting or you just need an energy boost mid-day, there is a way to put meditation to work for you.
You can meditate anywhere you find yourself, at any hour of the day, and regardless of who else may be around you. There are no hard and fast rules, but you have to pay attention to your posture and your breathing to get the benefits.
For starters, get into the most comfortable position possible. If you are at work or in another situation where being alone is not realistic, you can sit in a chair and relax all the muscles of your body so you feel a release of tension. This may take some concentration on certain muscle groups at first.
Pay attention to your posture whatever position you do take. Keep your spine straight and your head high, eyes focused somewhere in front of you and narrowed a little. Posture is important to allow the air to pass through your body freely when you start to breathe. Try to imagine a point just between your eyes to focus on.
To ensure you control your breathing properly, focus on a pattern and count. One common pattern is to slowly inhale for eight counts, hold for eight more counts, and then release for eight counts. This slow, deliberate breathing is what will deliver the benefits you seek.
The process of straightening the spine and controlling your breathing with your eyes focused is the foundation of simple meditation. You can include a word or sound that is motivating or relaxing for you, even if you cannot speak it out loud. Either repeat over and over throughout your breathing or just use it at the top of your breath before you hold and exhale.
No one has to know what you are doing if you use these easy ways to meditate. You can achieve the mental benefits without actually going into a full on meditation session.
