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.
The two most important aspects of meditation are your breathing and posture. Everything else can be adjusted to the circumstances you find yourself in, but you have to pay attention to these two elements when you meditate.
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.
Your posture must be upright with your head held high. Focus on straightening your spine so you sit up tall, roll your shoulders back and relax so that the air can pass easily through your body. Your eyes should close or focus straight ahead, sort of narrowed in just a little.
Counting as you breathe will ensure that you get a slow, deliberate pattern that controls your air flow for maximum results. One simple pattern is to inhale as you slowly count to eight, then hold it while you count to eight again, and release to a count of eight.
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.
You can use these easy ways to meditate literally anywhere. It can be changed up according to your situation and positions available, and others do not have to know what you are doing.
