11 Oct 3 simple meditations for the busy days
At first, I thought meditation was difficult to learn and required a lot of time. Fortunately, I learned that you don’t necessarily need a lot of prior practice and at least 1 hour a day to meditate.
As I’ve learned, it only takes 5-10 minutes of my day to significantly improve my quality of life by practicing meditation. It’s not just for people who are struggling with depression or other mental health issues, but for anyone who is experiencing even a little bit of stress. The latter I think affects almost everyone in the world, especially in these difficult times.
You’re upset at work, your child is hysterical, you’re pressed by deadlines, you put off important tasks, you’re overwhelmed by financial problems and the terrible things going on in the world and the whole future is so scary and just thinking about it is enough to give you a panic attack.
10 reasons why you should start meditating today:
- It reduces distraction.
- It can eliminate insomnia.
- It takes very little effort to master.
- It can help you overcome addiction.
- It can treat depression and anxiety effectively.
- It can revitalise and clear a tired, burnt-out mind.
- Meditation increases the brain’s grey matter.
- Concentration improves significantly in a few weeks.
- Children will be happier, healthier and more successful.
- It transforms the brain, making you more receptive to learning.
See How to Deepen Mindfulness Meditation Practice with a simple device.
We spend at least half of our lives fighting the thoughts in our heads and letting them make us unhappy as they bounce back and forth. This is actually quite sad, especially as we have long known that meditation could clear our minds.
We are talking about our brain here, which is our most valuable, most important tool. Our brain determines how we experience the world around us. Our brain determines whether we are happy, fulfilled, emotionally balanced and how well we can connect with other people. Meanwhile, our brain is also what shapes our careers, how focused, creative and spontaneous we are, and whether we really do what we are meant to do.
Yet it’s our brain that we don’t pay enough attention to, that we neglect.
We exercise our muscles, we take care of our physical health, our hair, our clothes, we even take care of the condition of our car, but for some reason we don’t take care of our brain as much. The result, of course, is that everyone is full of stress. Our minds are full of disturbing thoughts, worries, concerns, emotions that we can’t deal with. We are so busy with so many other things that we neglect our most important organ, although with daily exercise we could learn how to use it to stay in the present moment and enjoy the world around us.
Learn to breathe
Pay attention to your abdominal breathing and focus on just thinking about breathing for a minute. Imagine that you have a balloon in your belly that you have to blow up when you breathe in and let out when you breathe out. Belly breathing has a huge physiological effect: you fill your lungs with more air, your blood flows better, you get more oxygen, you massage your internal organs, your life changes.
You should practice this breathing for one minute at first, and then increase it until you are breathing only belly breaths for the rest of your life. That one minute feels like an awfully long time, and you inevitably start to think about not thinking about what you are thinking about. That’s why it’s important not to try to overpower the thoughts, you don’t have to fight them off, just let whatever comes up flow through your mind. Anyone can take a minute to do this meditation, anywhere, even at the office or at the bus stop, as many times a day as possible for one minute.
The Tooth Brush Meditation
Brushing teeth is something that most of us do every day, hopefully, and one we probably do on autopilot. It can also be a rather boring experience, something that we perhaps rush through as quickly as possible. Well, here’s the perfect opportunity to practice some mindfulness.
Start practicing today
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When you go to the bathroom to brush your teeth in the morning, instead of being lost in thought the whole time, gently bring your attention back to the body each time you realize the mind has wandered off. What can you see? What can you hear? What’s the color of the toothpaste? The smell? What flavor is it? You don’t need to think too much, it’s more a case of being present to notice all these small things.
Next, gently focus your attention on the sensations, just as you would concentrate on your breathing during meditation. Be mindful of your arm moving from side-to-side and the sound of the toothbrush against your teeth. Feel the bristles against your gums, against your teeth. Think only about the sensation you feel, the sound you hear, and the taste of the toothpaste in your mouth to stay in the moment.
At first glance this might sound a bit silly, but brushing your teeth is an especially good activity for practicing mindfulness, precisely because it’s so repetitive. Like meditation, it offers a very defined framework within which to focus.
Washing the dishes has the same meditative effect. If you pay attention to the dish washing, it becomes a relaxing activity that allows you to slow down and enjoy yourself. Cleansing, like brushing your teeth, plays an important role in clearing the mind, only this time you’re not washing your teeth, you’re washing your dishes. Pay attention to each dish, what it feels like to reach into the warm water, what sound the dishes make when they touch, and admire the bubbles of dishwashing liquid. Meanwhile, breathe in and out with abdominal breaths, so you have an active meditation, the length of which depends on the chaos in your kitchen.
Do nothing for 10 minutes
Absolutely nothing. This exercise takes 10 minutes a day, but it’s worth the 10 minutes to do it instead of tapping that phone. You don’t have to kill your thoughts or empty your mind, just take two steps back and listen to what’s going on in your head for 10 minutes. Identify the thoughts, the repetitive anxious voices constantly chattering inside, and let them move on.
10 minutes without any electronic gadgets, in silence, just you and your thoughts. Concentrate on what’s going on in your own brain as if you were an outsider, as if you were your best friend standing there reading your mind. It’s a liberating experience, it dissolves a lot of anxiety, and it’s worth spending 10 minutes a day doing this meditation.
In fact, there is no excuse that can be given to justify why we don’t start meditating right now. It doesn’t take anything at all, just 10 minutes a day at most, to feel much better in the short term. It’s free, can be done almost anywhere and takes very little time. And it can change your whole life.
Discover more types of Meditation
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Mindfulness Meditation: Focus on the Moment
Mindfulness meditation is built upon drawing focus to the present moment so that it can be practiced anywhere. It has a myriad of benefits. Learn more...
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Pyramid Meditation: How to Use the Pyramid Power
Pyramid meditation is the practice of sitting beneath a four-sided pyramid structure for the use of amplifying the effects of meditation. Learn more...
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Sufi Meditation: Growing Closer to Allah
Sufi meditation is a varied style of meditation directly connected to the Islamic faith and Sufism. It is also called Murāqabah. Learn more...
