Meditation was something I thought only religious people did. Its only by getting to know more about it that one can realise its value. There is a great deal of information around now. Doctors recommend it, some celebrities think its amazing and apparently some companies offer it in the workplace now.
This blog post was inspired by a magazine article I read called 5 Anywhere, Anytime Meditations, written by Ginny Graves. In the article she gives some good examples of how you can do quick meditation because people often think they have no time.
Meditation isn’t for everyone therefore, if its not your cup of tea the alternative is to listen to your favourite music. Something you know will lift you or calm you down or even cheer you up. I love music too and because of that I sometimes use music like that when I need it.
Apparently, you don’t have to spend hour an hour meditating. This is what Michael Irvin of the UCLA Mindful Awareness Research Centre says:
“The benefits start accruing after minutes, not hours”.
He likened it to exercise saying that the more you do, the more you get out of it but that short sessions can be effective.
Why Is Meditation Beneficial?
Not only can meditation “save your sanity” it reduces your body stress.
According to Ginny Graves, “your heart gets a break and you make healthier and more thoughtful decisions”
I am all for that, reducing stress and making better decisions that I have thought through.
Wether we like it or not, meditating has been proved to reduce stress in work environments and boosts our focus and memory.
At my age, I need all the help I can get with the memory bit.
1. If You Have A Busy Day Ahead –
Closing your eyes and taking some deep breaths for just a few minutes can help you to be more productive for rest of the day. Because you want to feel less overwhelmed and more energised to get the work done this is worth doing. Its all about calming yourself “before the storm”. Its also worth remembering that anxiety is attached to our feelings. Therefore, recognising them during this little exercise will help.
2. While You Are Driving
Whaaat you say? While I’m driving?? The thing is when you are all hot and bothered at the traffic lights or stuck in a line of traffic why not put the time to good use?
Breathe normally and zone into your body. Feel the foot on the brakes and your hands on the steering wheel. Be aware of passing cars, sounds around you. If you still find yourself moaning and groaning don’t worry, the change in lights will soon bring you back to earth.
3. In Front Of Your Screen
Phone, Ipad or computer, its a screen. According to a technology consultant, Linda Stone, we breathe more shallowly when we are working in front of a screen. The alerts we get, the email pings apparently gives us a surge of dopamine. Dopamine is the same neurotransmitter thats associated with addictive behaviour. So the plan here is to re-train our body and use each alert as a cue to take three breaths. Feel yourself breathing every breath. Fill your lungs with air right to your belly and then empty it fully. Breathing out activates our calming branch of the nervous system.
Isn’t this fascinating?
4. When You’re Out For A Walk
When you are out walking alone, concentrate again on your breathing and notice everything. Your feet hitting the ground, your leg muscles doing their stuff, your speeding heart rate. This is zoning in on your body. If you get distracted, acknowledge your thoughts and then get back to focusing on your body.
5. In the Shower
Here you can be alone. Notice the lovely warm water pouring on to your body. Feel the gorgeous soap and the lovely smell of it. Enjoy the time alone and concentrate on your body and what you are doing.
Having read all the above, there is a pattern. Its about finding two minutes to breathe deeply, concentrating on your body and directing your thoughts to that. Dr Oz says:
“The best way to get better at gently releasing your thoughts is not to judge them. So try taking a no judgement day: Spend 24 hours without criticising yourself or anything else- It’s one of the healthiest things you can do”
Meditation can be done to music when you have a bit more time. It can be relaxing and calming and due to its popularity right now there has to be something in it. If you are stressed or overwhelmed why not give meditation a try. What I have shared today are quick ways to do it in a small way when you are busy.
If you have more time you can do it for much longer.
One of my coaches, Brendon Burchard, who trained me to be a coach has a great technique called release (see video below)
Let me know if you enjoyed today’s post Meditation, Anywhere, Anytime by leaving me a comment below.
Good luck with your meditation.
Till next time.
Acknowledgement to Ginny Graves and the article in DR Oz The Good Life.
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