What comes to your mind when you hear the word “Meditation”? Many of us are having ideas like we need to wake up early, go to some peaceful place, or make enough time to take a meditation. But it’s actually very different. Meditation is very simple, it’s about focusing your attention at one thing.
Meditation has a number of positive effects to us in many levels. It’s a very powerful method that you can use to keep your body and soul healthy. Meditation also helps you clear your mind, increase productivity and creativity, prevent and lower mental illness, and stress level, and many more positive effects. I usually mediate for the past years and I became very calm, meditation helped me find inner-peace, it definitely helps me to maintain a better balance in life, a better equilibrium.
Whether you mediate often or never tried, many people still claim that they don’t have enough time to meditate. But don’t worry, thanks to Ali Katz, she came up with five great mini-meditation techniques which you can do it in just a minute. Yes, all you need is only 60 seconds of your day, yet it’s so effective. It’s absolutely worth doing that every morning to kick start your day right.
Our attention is often scattered amidst myriad responsibilities like work, family and friends. But these mindful moments can offer reprieve, helping to combat stress and bring a greater sense of calm into our day, one minute at a time.
When and where to do
She suggests you to practice these mini meditations throughout the day in the following situations.
- First waking up in the morning
- Waiting at a traffic light
- Standing in line at the grocery store
- In the carpool line waiting to pick up your kids
- Before you sit down to eat a meal
- In the shower
- At work before or after a stressful meeting
- Before you get into bed
- Or anytime you feel that you need to re-group or have a moment of downtime
Taking these 60 second mini meditations into your life would definitely improve your life quality. So how do you do it? Here are five meditation techniques. Kick start your day right with 60 second meditations.
1. Breathe consciously
Take a comfortable breath in and count how long it takes you to do so. Most people reach a count of 3, 4 or 5. Keep in mind that the number isn’t important, so long as it is comfortable for you. Whatever number you reached on your inhale, match that number on your exhale. Repeat for one minute, setting a timer so you can focus on the exercise.
2. Count your breaths
As you inhale, silently think 1, exhale 2, inhale 3, exhale 4… all the way to 10. Repeat three times.
3. Relax your body
Rest your attention on different parts of your body, starting with the top of your head and moving toward your toes. As you notice each one, focus your attention there and consciously relax that part of you. In a minute you should be able to do your scalp, eyes, cheeks, mouth, jaw, neck, shoulders, chest, arms, belly and legs.
4. Try the ‘Sweet 16’ breath
Inhale for a silent count of 4, hold for 4, exhale for 4, hold the exhale for 4. Repeat three times.
5. Practice belly breathing
Take a nice long inhale and pretend you are blowing up a balloon in your stomach as you do so. Really feel your belly expanding as you breathe. You can even place one hand on your belly so as to feel the sensation of your belly expanding. Hold for a moment and slowly exhale all the air out of your balloon. Repeat for one minute, setting a timer if you need to.
Any of these techniques can be done in only 60 seconds, so do it consciously, paying attention to your breathing is very important in meditation. As you exhale, think about releasing what is no longer serving you happiness. Take the opportunity to exhale out any stress and anxiety you may feel. On the inhales, take good energy inside you, that makes you feel good and happy. Exhale the negative energy, inhale the positive energy.
Use your each new breath as another opportunity to choose, so I encourage you to make the most of it.