Meditation can calm your mind, relax your body and soothe your spirit. Anyone can find a meditation technique that fits their lifestyle and belief system, so here are 3 specific, but very practical ways to use meditation for relaxation and find calm.
1. One Minute Meditation to Find Calm
If you notice you’re stressed but don’t have time to stop for long, try:
- Simply lowering your eyes to the ground.
- Imagine a safe, protective bubble around you.
- Breathe in slowly and deeply and count up to 5, hold your breath for a count of 5, then breathe out slowly for a count of 5.
- Repeat until you feel a little calmer or are ready to continue with your day
2. Five Minute Meditation for Relaxation
- If you can lie flat on the floor, great, otherwise get comfortable in your chair and relax your body, breathing deeply.
- Imagine lying at the bottom of the ocean and that there is nothing around you except sand and water.
- Focus on relaxing each area of your body starting from your toes working your way towards the top of your head.
- Each time you have a worry, concern or thought, imagine it as an air bubble and watch it float upwards and away from you.
- Continue until you have relaxed all areas of your body including the top of your head and/or feel calmer, more relaxed and ready to continue with your day.
3. Walking Meditation for Relaxation
This is a meditation to help you be in the present moment and take pleasure in the small things – like dew on a leaf, a baby laughing, the warmth of the sun on our backs. Being in the present moment is a great way to find calm amidst our busy lives.
- Next time you’re out walking, try purposely noticing your environment.
- If you’re visually focused: Try focusing instead on all the sounds around you and/or what you can physically feel (like wind in your hair, sunshine on your skin).
- If you’re auditory (sound focused): Try noticing visual details you usually miss and/or what you can physically feel (like your feet on the pavement or how your clothes feel on your skin as you move)
- And if you are very kinaesthetic (touch or feeling focused): Then try noticing either the sounds around you (like birdsong – even in a city you may be surprised what you can hear!) and/or visual details for a change.
Meditation for relaxation is simple and inexpensive, requiring only your time and a little effort. If you want to find calm and have some new ways to relax, give meditation a try. And remember that it gets easier – and even more rewarding – with practice.
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