It is possible to calm the mind and relieve stress.Even a short meditation session can help if you don't have time to sit and do a long one.If you learn how to do breathing exercises, you can progress to other quick and easy meditation strategies.It is possible to benefit from progressive muscle relaxation, which is not the same as meditation, but it can produce a relaxed, meditative state.Learning how to do a quick and easy meditation can help you calm your mind and get you back on track.
Step 1: Set aside some time.
You don't have to spend a lot of time doing breathing exercises.As soon as you notice that you are tense or anxious, make time for calm, relaxing breathing.It will take a while for you to feel the effects of deep breathing, but you can do it for as long as you want.Look for a place where you won't be disturbed.Try sitting outside if you can't find a quiet place inside.
Step 2: Get in a position.
You should get into a comfortable position when you're ready to start.You can sit on the floor if you keep a straight posture.Keep your back and neck straight.Close your eyes.This can help promote a state of relaxation.It's possible to put one hand on your belly.This can help you feel your breathing, so you can know if you're breathing deeply or not.
Step 3: Take a deep breath.
Deep breathing is the same as taking long, long inhalations and slow, extended exhalations.You can do it for a long time or a short time.When your mind wanders back to something, focus on your breath.Slowly exhale through your nose.Feel your breath travel down into your body.Focus on the sensations of breathing.You should be able to feel your belly rise and fall with your hand.Slower, deeper breaths may be needed if you don't feel your breath.
Step 4: A quiet space can be found.
It's best to find a quiet place where you can meditate.If you have an office at work, try closing it.You can find a peaceful place away from the office if you don't have your own space.If you can, turn off your computer and cellphone.For 5 to 10 minutes, try and find a place to be alone.If you can't find a quiet place indoors, you might want to sit outside.
Step 5: Get comfortable.
When you meditate, comfort is very important.It's important that you get into a position that helps you relax.Some people think of a meditation master sitting in a lotus position with his legs crossed.If this is comfortable for you, then you should go ahead and find out what makes you relax.You can try sitting with your legs crossed, sitting on a bench, or lying flat on the floor.If you feel safe closing your eyes, then go ahead.Try to focus on a point on the ground if you aren't able to.
Step 6: The focus should be on your breath.
The heart of meditation is deep breathing.Try to block out all thoughts by concentrating on the sensation of breathing.When your mind wanders, simply return your focus to your breath.Don't take shallow breaths in your chest; instead, take deep breaths that go all the way down to your lungs.You can feel the air in your lungs.Take notice of the sensation of your belly rising and falling.Either set a timer for 5 to 10 minutes or simply breathe until you feel a sense of calm come over you.When you need to calm down and quiet your mind, you can take these little meditation breaks.
Step 7: Slowly, open your eyes.
Open your eyes when you're done.Don't get up right away, give your eyes and mind time to adjust to your environment.It's important to let the sense of calmness linger for a moment as you may have things to do.Take in your surroundings by slowly opening your eyes.Slowly stand up.Standing up too quickly could cause you to get light headed if you hit a level of deep relaxation during your meditation.
Step 8: Take a deep breath and get comfortable.
You will be able to relax if you find a quiet place.You can use deep breathing exercises to feel the air pass through your nostrils.Eliminate as many distraction as you can by sitting in a quiet spot.If possible, close the door and Silence your cellphone.You won't be restricted if you loosen any tight clothing.Close your eyes and concentrate on breathing.
Step 9: Relax sensations to choose.
You can see what you want.It can be a place that you've been to, or something completely different.To trick your brain into thinking you're in that moment, try to incorporate as many sensory details as possible.Think of a visual image.A place that is relaxing is what you should choose.It doesn't matter if you've never been there, just imagine a place of peace and tranquility.Imagine what you'd hear there.You might imagine the sound of waves lapping or surging against the shore if your visual image was a quiet beach.Next, imagine what it would be like to be there.You might think of the sun warming your skin and the sand underneath you on the beach.If you can, try to use an olfactory sense.You can smell the ocean's salty water on the beach or the smell of sun screen on your body.
Step 10: Stand up slowly.
You can keep seeing for as long as you want.Simply open your eyes and get ready to stand up.Since your body and mind just left a state of relaxation, take it slowly.Slowly open your eyes.It may be hard to remember your immediate surroundings after closing your eyes and imagining a peaceful place.You might get confused if you try to stand up too quickly.You might want to stretch out your muscles before you stand up.Fix any loosened clothing and you will be ready to tackle the rest of the day.
Step 11: You should slow down your breathing.
It is possible to engage in deep breathing before you begin tensing your muscles.Slowly breathe down into your abdomen, focusing on the sensation of your breath.Take deep breaths until you feel a sense of calm.
Step 12: Hold your muscles in a sequence.
Take a look at the list of muscle groups.As you work through each muscle group, tense the muscles for about five seconds each, then let them relax for 10 seconds.Start by making a fist with your right hand.To tense your upper arm, lift your right forearm.These steps are repeated for the left hand.Lift your eyebrows as high as they can go.Close your eyes tightly.To flex your facial muscles, open your mouth.Lift your shoulders up.Try to touch your shoulder blades together.Take care of your stomach muscles.Put your muscles together by moving to your hips and buttocks.Curl your toes at a downward angle while stretching your calf muscle after you tighten the muscles in your right thigh.You should repeat for your left foot.
Step 13: Open your eyes and keep breathing.
Take a few moments after you've finished tensing and relaxing to take deep breaths.To resume normal blood flow, you may want to stretch out your muscles.You can get a sense of your surroundings by opening your eyes.If you stand up too quickly, you may get confused or have tense muscles.Take a few moments to breathe and stretch.