Many of us are sorely short of time. This applies even to top-priority tasks, not to mention hobbies. The nice paradox of meditation is that it frees up more time than it takes. This is not a fantasy, but a fact.
At the same time, meditation is not only a Buddhist practice, but quite a working tool that should be given a little time every day.
Here are some easy ways to meditate that won’t take a long time, but will surely enrich you from the inside out.
Method 1. Meditation-three minutes
A three-minute meditation can get rid of unnecessary thoughts, which can later sit firmly in your head for several days.
You need to sit up straight without leaning your back on a chair, relax and close your eyes. Now feel all your emotions and thoughts, look at them as if they were pictures hanging on the wall. You don’t need to judge them and divide them into good and bad, just imagine that you are at an art exhibition.
Then you need to turn your attention to your own breathing. Listen to how you breathe, watch each inhalation and exhalation. See with your mind’s eye how the air moves within you. If at this moment you notice that you are again distracted by your emotions and thoughts, then just return your attention to breathing.
See your thoughts as pictures hanging on the wall. A source
Now for the final action. It is called “expanding the scope of attention.” Feel not only your breath, but the whole body. This includes your posture and even your facial expression. Imagine, figuratively speaking, that you are flying in a balloon over this room, where an exhibition of paintings is taking place. Then you can open your eyes.
From the book “Mindfulness”
Method 2. Scavenger meditation
Try scavenger meditation. No, no, you heard right. You will need: a shoebox (or something similar), paper clips, a snack (if the walk takes too long). Everything.
Disconnect your phone (so as not to be distracted), take the box and go outside. Close your eyes and focus on the sensation of breathing. Feel the support under your feet. Go to the nearest park. Let curiosity guide you.
What caught your attention? Pile of leaves? Withering flowers? Rubbish? How does your breathing change at this moment? Is your heart beating faster? Are you worried? Feel like time has gone backwards.
Try scavenger meditation. A source
If an object is interesting to you, touch it or take it. Consider it from all sides (you are now a child). How does it feel? Rough, smooth, rough, soft, slippery? What does it smell like? Fresh, earthy, unpleasant? Use all your senses to explore the find. You can even try to listen to it (like the sound of the sea in a shell).
Collect anything you like: branches, cones, petals, rustling bags. Everything the heart responds to. Collect five items in the box.
Further – more interesting. Place items in front of you. What’s their story? If you took something handmade, what is the purpose of this item? Where was it made? Who! Can you imagine the lives of these people? How did this item end up in the park?
Collect everything in your meditation box. what your heart desires. A source
If you took something from wildlife, where did it grow before? Who used it as food or home? Reflect on each subject in its broadest context.
Close your eyes. Take a breath. Imagine a network connecting you: man and nature, nature and man.
In memory of this experience, keep one of the finds: a flower petal, a bus ticket, a leaf of a tree. Choose for yourself, but be sure to consciously. This will be the first step towards a happy life.
From the book The Art of Breathing.
Method 3. Reflections on happiness
Suppose you are sitting in a cafe with a cup of cappuccino in your hands, in front of you is a window, snow is spinning behind it, next to you is your loved one. And you realize why you feel so good: you are with those who are dear to you; beautiful environment around; the drink is aromatic; the working day is over; the picture outside the window is perfect. Thanks to the fact that you understand the components of your happiness, you can search for it, find it and add it.
Another important point. When we fix our well-being with our mind, we carve on the tablets of memory: “Here and then I was at the height of bliss! March 8, 2013 “. And then we do not bite our elbows in bitter regrets: “It turns out that I was happy and did not know it!”
From the book “Hold Me Tight”.
Method 4. Lemon therapy
A simple and enjoyable way to meditate. One study found that inhaling lemon scent for 15 minutes normalizes heart rate and blood pressure and soothes. The volunteers actively inhaled the lemon scent for 30 seconds, then rested for 30 seconds, and so on for 15 minutes.
From the book “Stress Free”.
You can even meditate by simply inhaling the scent of the familiar lemon. A source
Method 5. Aromatherapy
Essential oils are a quick way to lift your mood, and breathing them in is a kind of meditation. When we breathe in their scent, it immediately goes into the limbic system, which is responsible for emotions and memories. So even a slight smell can change how we feel. Carry a small bottle with you and inhale the scent of the oil, if needed. Just make sure you don’t have any allergic reactions.
Choose your scent:
– cedar or frankincense oil gives strength and self-esteem;
– citrus oils (grapefruit, orange, lemon) set up a positive mood;
– clary sage, wormwood and rosemary oil restores mental clarity. It will help when you need to make an important decision.
From the book “Breathe. Happiness Practices “.
Method 6. Taste meditation
Taste one zest, one for five minutes. Who can decipher the intricate and whimsical folds of a shriveled dried berry? This is how the author of The Mindful Brain describes his experience:
“During the practice, after the raisin exercise, something moved in my brain, and when we immediately went to the cafeteria for lunch, the salad became the reason for the discoveries made by my palate, ears, nose. I could not participate in the discussion that unfolded around the table, I was not even able to just speak to explain why I could not join the general conversation. I was immersed in the taste and sound, smell and texture of the salad, which slowly filled my awareness with each bite that went into my mouth. “
From the book The Mindful Brain.
Taste just one zest and enjoy it for 5 minutes. A source
Method 7. Sensual body scan
Try not only to follow the breath, but also to pay attention to the sounds, as well as to what is happening in our body. The breath in this meditation is just an anchor, a starting point. Sensory scanning of the body – the active sensation of each of its parts in turn – helps to purposefully open the mind to its main sensations. We simply delve into the body, and our senses tell us what arises in it.
From the book The Mindful Brain.
Try to mentally scan your body, literally every cell. A source
Method 8. Walk
A walk in the fresh air is instant relief. Have you noticed increased irritability? Go outside. Just five minutes outside will help bring mood back and reduce the risk of mental illness, according to scientists from the University of Essex.
They analyzed the results of ten studies on the effects of nature on various aspects of mental health, and found that even a few minutes outdoors is enough to increase happiness.
Give yourself some joy – work in the garden in the morning, take a walk in the middle of the day, or go cycling in the afternoon. The very stay in the fresh air is enough to cheer you up, however, scientists note that it is especially useful not only to admire nature, but to do something active at the same time (at the same time, you will burn extra calories).
From the book Better Every Day.
Post cover from here.