Meditate When You Don’t Have Enough Time
Meditation is considered by many as complementary and alternative medicine (CAM) in which an individual willingly enters a state of supreme relaxation and mental calmness. People, young and old, have used meditation to reduce stress and improve their overall health.
One of the hurdles faced by newcomers, however, is trying to make time for the process. Allowing yourself to enter a state of meditation takes time, but thankfully there are ways to speed up the process while still reaping the benefits of this centuries-old technique. You may think you can’t find time in your day to meditate. However, here are 5 tricks to meditate when you don’t have enough time.
#1) Take Slow, Deep Breaths
There are literally dozens of different ways to meditate, but nearly all of them share one common characteristic: they involve slow, deep breaths. Whether you’re sitting in front of a computer screen at work, or enjoying a quiet evening at home, you can successfully meditate in just minutes by closing your eyes and taking slow, deep breaths. This naturally slows down the heart rate while relaxing muscles throughout your body.
#2) Be Conscious of Your Posture
Posture plays an important role in the body’s ability to relax, and subsequently meditate. If you constantly slouch, hump over, or otherwise maintain an unnatural form, you may experience poor circulation and additional stress. Be conscious your posture at all times, especially when you intend to mediate. Your short, on-the-fly meditation sessions will be more effective if you maintain a healthy posture.
#3) Control Your Thoughts
I know this is easier said than done, but you must learn to control your thoughts when meditating. Thinking about finances, job security, relationships, health, hobbies or anything else will prevent your mind from fully relaxing. When you are meditating, block out thoughts such as these and focus strictly on your breathing exercises. With practice, dedication and self-discipline, you’ll eventually learn to control, and block out, the thoughts running through your head.
#4) Remove Distractions
If possible, remove any and all distractions from your surrounding environment before you begin to meditate. This includes the television, radio, your cellphone (yep, you need to turn it off), etc. Inducing a relaxed state is easier and more effective when there’s nothing to distract you.
#5) Relax Your Body, Physically
Contrary to what some people may believe, meditation isn’t a strictly mental process. Granted, the ability to control your thoughts plays an important role, but there’s also a physical element to meditation that shouldn’t be overlooked. When you initially begin to meditate, let your muscles relax, starting from your head and working your way down to your toes. Most people go through their daily routine with mild-to-moderate tension. By relaxing your muscles, you’ll find meditation is easier and more beneficial.
And know you know 5 tricks to meditate when you don’t have enough time.
Dr. Rodney is a Chopra Center Certified Meditation Instructor and teaches private individual and private group classes.
Tel: (561) 789-9558