Since the year 2000, meditation has become apart of my daily life, but it sure didn’t happen over night. Okay I admit it, I tend to be a workaholic-mainly because I can honestly say I love what I do and sometimes, well, I forget I’m working! Even when I worked for Corporate America over eight years ago, I enjoyed my many jobs in entertainment and social networking. I loved many aspects of my jobs such as marketing, copy writing, and running online communities. However, lets face it, having a full-time job and a side-hustle can be quite overwhelming, especially if you don’t stock up your ‘tool box’ with a few “Me Time Rituals” . By the time I was 28, I was at the height of my career and on the verge of a meltdown trying to please everyone and myself.
Once I started learning more about meditation, I fell in love with the practice of stillness. Even if you have never meditated before and find it a bit well, too “out there” or just some “new age hype”, I’ll tell you secret. We’ve all meditated at some point in our lives. I had an “Aha” moment when my friend Tony Leroy taught a very enlightening workshop at the Own Your Power Lifestyle Center. He said, “You know the times when you’re driving and you end up home and don’t remember how you got there? You know when can’t even remember if you ran any red lights?” Well, that zoned-out stage is a part of mediation. My other friend, Todd Goodwin, who is a certified Hypnotist, of The Miami Hypnosis Center explained that same example as a form of ‘autopilot.” You are in such a relaxed and semi-meditation state when that occurs.
Being alone with yourself can be sort of scary from some people, which is why many people don’t do it. On days when you feel burned out, want to shake sense into your boss or just run away from your own kids. STOP! Save yourself in just one minute. Don’t worry, you don’t have to shave your head and join a monastery to get some of these quick easy meditations down. Take the time to empty your mind from all the drama.
Chill out and relive stress within one to 15 minutes.
Try these techniques and dive deep into your meditation minute makeover! If your mind wanders, it’s okay. Just try to bring it back to the task at hand. Be patient with yourself.
Practice one or all of these and you’ll get the greatest benefits of feeling grounded, calm and well, sane!
But first…Set the Mood:
Find a quiet room or corner of your home where you won’t be disturbed. Light a candle and/or incense. Get a big floor pillow or cozy chair to sit in. I don’t advise you lay down since you might fall asleep.
If you’re at work, you can meditate at your desk, your office, or even the bathroom stall. (Don’t laugh, I’m trying to save you from opening a can of Whoop A** on somebody, okay? Work with me! LOL.) When I had an office at my last job, I had candles and incense, and soothing music. People thought it was a swanky little hang-out spot and would use my office as a retreat when they wanted to kill their co-worker in the cubicle next to them. Setting the mood can definitely help you keep your calm.
Best suited in private setting: Time Needed 1-5 minutes
Choose an affirmation or a mantra to say over an over again for one minute a more. It’s very relaxing and can put you into a calm state. If you have a nice view or even a vision board to stare at while meditating it can help you stay focused on something pleasant.
Here are a few affirmations, but you can make up your own!
Take in three deep breaths in your nose and slowly out your mouth.
• My energies and abilities are growing stronger every day.
• I am lovable and I am capable
• Anything I want is attainable, I Own My Power!
• Life comes to me with ease, joy, and abundance.
Best suited for people with no time to spare: Time needed 1-2 minutes
Taking slow, deep breaths can calm your body and mind in less than a minute, no matter where you are. Breath-related meditations are also convenient and practical. “Your breath is always with you, “ says Sharon Salzberg, co-founder of the Insight Meditation Society in Barre, Mass. “You can practice in the grocery store, in the doctors, waiting room, or in traffic, and no will know what you’re doing.”
She recommends a simple exercise called the “Three Deep Breaths.” Inhale through your nose, and then exhale through your nose. Inhale again, breathing a little deeper this time. And then breathe out, extending your exhalation so that it’s longer than your inhalation. The third time, inhale even more slowly, paying close attention as your breath fills your lungs. Finally, exhale at the same pace, paying attention as your breath leaves your lungs. That’s all it takes.
Best suited for fidgety folks: Time needed 15 minutes
If you’re feeling agitated or restless and the thought of sitting still makes you feel worse, a 15-minute walking meditation can take the edge off your anxiety. The repetitive motion of your legs and arms helps you enter a meditative state.
To perform this mediation, first choose a place to walk. You can walk mindfully down a corridor at work, in the park, on a hike, or while walking your dog.
Begin by walking at a normal, brisk pace. After five minutes, slow your pace by about half. After five more minutes slow your pace again by half, so that you are walking very slowly and deliberately. Focus your attention on each step that you take, concentrating on the sensation of your movements and feeling your feet connect with the earth. If you begin to think of something other than your feet or your movements, bring your attention back.
Best Suited for spiritual seeker: Time needed 5 minutes
If you want a way to comfort yourself in times of stress and anxiety, this meditation can help. Start by selecting a prayer to repeat. “It’s important to find one that’s meaningful for you, “ Miller says. “The first place to look is the religion of your youth or your ancestors, as long as it doesn’t bring up feelings of anxiety or tension.” Many people find comfort in reciting the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Or choose a simple word that you find sacred like “peace.” “Shalom,” “great spirit,” or Om”. Try to spend at least five minutes every day reciting the prayer or word over and over. You can practice this mediation anytime, anywhere, but it’s especially helpful at times when you feel worried or afraid.
Try any one of these techniques for three days straight and see how you feel. See how your interactions with others and your thought patterns improve. Keep at it, since like any skill; you’ll need to try it over and over again until you feel comfortable.
Own Your Power,
*Source: How To Get Instant Calm by Lauren Vukovic –Natural Health Magazine
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