Category: Meditation Tools

This 4-minute meditation is the secret to a better morning

Has the COVID-19 pandemic messed with the way you start your day? Whether you’re rolling out of bed and heading straight to your remote workstation or frantically preparing to start another semester of homeschooling your kids, your morning routine is probably not as organized or balanced as it was a year ago.

Many people have been struggling throughout the quarantine to get into a good groove, or worse, they’ve been experiencing bouts of stress, anxiety, depression or ‘crisis fatigue.’ There may be a simple solution that can help you regain your focus, boost your mood and help you feel centered again. It only takes a few minutes — and you can do it from your bed.

Meditation guide Rebekah Borucki is determined to prove that we all have time to meditate, even if only for a few minutes. Her book, “You Have 4 Minutes to Change Your Life,” focuses on just that: four-minute meditations.

Related: Maintaining healthy routines — whether that’s a workout, a healthy meal or making time to relax and reset — can provide a sense of control during a time of uncertainty.

While many people consider meditation to be a tool for relaxation, it can also be a way to help direct focus and welcome energy. Borucki spoke to TODAY for our Morning Routine series, and shared this simple meditation to help get your mornings off to a better start.

Step 1: Affirmation

Instead of lunging for your smartphone the second you wake up, stay in bed and do this instead: Repeat “thank you” three times.

“You would do this first thing in the morning before you do anything else,” Borucki said. “What this does is set the tone of gratitude for the day. You’re grateful to have a brand-new day in front of you.”

Step 2: Breathe

It’s (almost) that simple. Focus on your breaths and think “inhale” on your inhale, and “exhale” on your exhale. Focusing on the words helps deter distracting thoughts. Do this for 10 breath cycles. (Tip: You can use your fingers to keep track of the count.)

Then start sending the breath to different parts of your body.

Related: Jay Shetty, a former monk who now lives in Los Angeles, walked Hoda Kotb through some ways to make self-quarantine easier.

“Inhale and fill up your lungs and imagine the breath going all the way to your fingertips,” Borucki said. “You go through all the different parts of the body until the breath reaches down to the toes. It should take about five breath cycles for the breath to circle through the entire body.”

Step 3: Intention

The final step is to set your intention for the day. To encourage a great morning, Borucki suggests this one: “I am energized and ready for the day.” Repeat that three times.

“This invigorates you and wakes you up to possibility and sets a tone of optimism,” she said.

Or, you can always come up with your own intention.

“When you repeat it over and over again, it seals the thought into your subconscious and you can carry it with you for the rest of the day,” Borucki said.

And that’s it! The morning meditation should take between three and four minutes, depending on how long your breaths are. The best part? You don’t even have to get out of bed.

By: Rheana Murray

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Meditation in the Time of Disruption – Mike Powell

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When I was 8 or 9, I became preoccupied with death. It wasn’t that I was afraid; I just like to be prepared. Would I know death was coming, like a knock at the door I got up to answer? Or would it be more like change—something I couldn’t perceive until it had already happened? And if it were like change, how would I be able to perceive it if I were already dead? In other words, who was the “I” in the sentence “I died”? The idea of death became like one of those Chinese finger traps………

Read more: https://www.theringer.com/tech/2018/10/25/18010314/meditation-headspace-insight-timer-apps

 

 

 

 

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The Art Of Meditation – Extremely High Quality Resource On Meditation Training And Techniques

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The most common myths that may be preventing you from starting meditation or getting the most out of the meditation that you are currently practicing The author talks about the fact that a lot of people are skeptical about meditation because of where it originated from and some of the preconceptions that they hold.

There is also a spiritual connection with meditation which can put some people off. There are 8 common myths about meditation revealed and completely dispelled by the author. Myths such as religion, belief, a person’s state of consciousness, links to hypnosis, the effort required and the time it takes are covered here.

The “counting your breath” technique gets the reader to focus on their breath and nothing else. Once this technique is mastered it will provide a tremendous amount of relaxation. The reader will experience a very deep and abiding sense of inner peace.

The author explains how the reader must prepare for this technique and the steps necessary to get this right. The reader will learn how to turn their mental camera to their breath so that they feel it in their body and see it in their mind’s eye. How you can use meditation to stop hanging on to everything in your mind for dear life and live a near stress free life This section is all about the technique of “present sense mindfulness”.

The author explains in detail what this is and how it will benefit the reader. The reader will learn how to train their awareness on to just one thing. The steps to achieve present sense mindfulness follow. These steps are detailed and the author goes to great lengths to ensure that the reader knows exactly what to do. The feelings that the reader should experience are shared so that they know if they are performing the technique properly.

Why it is absolutely essential that you let go of your emotional attachments so that you can minimize stress and anxiety The author states here that a natural progression from the previous meditative techniques that are covered in the guide is to move on to letting go of emotional attachments. Once the reader moves up to this level of meditation they be a lot less anxious and stressed out.

How to stop draining your emotional and mental resources by experiencing negative emotions and change this to feelings of contentment This is a comprehensive set of six steps which show the reader how they can gain freedom from emotional roller coaster rides that take them into negative territory.

The clearly laid out steps contain the right amount of detail so that the reader knows exactly what they must do to master this powerful technique. The meditation best practices that you have to know about and use so that you can perform the ultimate mental workout

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Feeling Stressed? Try These 3 Meditation Techniques – Serenity Gibbons

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Stress negatively impacts businesses each day. Overworked, overwhelmed employees often feel as though they’re running in circles, never quite getting anything accomplished. Over time, this feeling can lead to burnout, severe job dissatisfaction, and susceptibility to a number of diseases and illnesses.

The positive effects of meditation have been well documented over the years, but time-challenged professionals hardly have time to go to yoga every day. Luckily, you don’t have to take a regular class to put valuable meditation techniques into use in your everyday life. Here are some meditation practices you can bring into your daily stressful situations:

Related: Meditation—Your Way

1. Practice mindful awareness.

One of the most useful aspects of yoga for your daily life is mindful awareness. In a meditation session, this involves merely clearing your mind and focusing on the present moment. By centering yourself and thinking only about your breathing and posture, you can move yourself away from the stresses of the day and truly be in the moment.

There are tricks you can employ in your daily life, too, without closing your eyes and sitting still. Try using observation to appreciate the environment around you—as you wash your hands, focus on the feeling of the water as it hits your skin, or as you open a door, truly feel the doorknob. You can also focus on one object to the exclusion of all else to relax your mind, like a leaf blowing on a tree outside your office window or a dust particle floating through the air—anything that provides an appreciation for natural objects.

Raj Jana, the founder of JavaPresse Coffee Company, created a meditative practice through something as simple as grinding his morning coffee. “In this period of mandatory downtime,” Jana explains, “my hands are too busy to text, and I’m too occupied to think.” All of his energy and focus is devoted to grinding the coffee, from noticing how his hands are moving to taking in the aroma of the beans.

2. Find a mantra.

Mantras are often associated with the word “om” and are used in many meditation sessions to refocus the mind. But your mantra can be any word you choose. Popular modern mantras include Norman Vincent Peale’s “I change my thoughts, I change my world” and Gandhi’s “Be the change you wish to see in the world.” Choose a saying that reminds you of your own goals and dreams and use that mantra to quiet your mind and center your thoughts.

When you find yourself feeling overly stressed, find a quiet place where you can clear your mind and relax. In time, you’ll likely find that you can use that mantra in any stressful situation to calm yourself. Your colleagues will respect your ability to remain cool under pressure and react to every situation professionally.

Related: 19 Calming Quotes to Help You Stress Less

3. Just breathe.

There’s a reason breathing is so closely connected to yoga and meditation. When you take deep breaths, it actually tricks the body into reversing the physiological effects of burnout, such as rapid heartbeat, tense muscles and dilated pupils. Deep breaths slow your heart rate, improve oxygen delivery and lower your blood pressure, effectively reducing the health problems that can result from too much stress.

For best results, practice breathing exercises when you’re alone. When a stressful situation arises, you’ll then be well versed in the art and able to put it to use to calm your mind, even if you’re in a business meeting or facing a hostile co-worker in your office. You can choose from several different types of breathing exercises to find the one that works best for you, including abdominal breathing, progressive relaxation and guided visualization using an online meditation audio tool.

Abdominal breathing—also called diaphragmatic breathing—is all about taking deep breaths, rather than the shallow ones we’re used to, to get oxygen into your body. The goal is to inhale slowly through your nose until your stomach pushes out and then exhale for an equal amount of time. This reduces stress and helps with digestion.

Progressive relaxation is a similar method of pushing your muscles to an extreme and then relaxing them. In progressive muscle relaxation, you tense your muscles up in sections, such as focusing on your neck and shoulders. You then let the tension go and absorb the relaxation through your muscles and body.

Guided visualization focuses on heightening your senses to achieve relaxation. The guidance may ask you to picture a peaceful nature scene, like a waterfall, or a healing light bursting throughout your body. One good tool for guided visualization is the Stop, Breathe & Think app, which offers guided meditations for specific needs, such as sleep or anxiety.

When used correctly, meditation is a great way to battle the many stresses professionals face every day. By practicing these exercises when not in a stressful situation, you can prepare yourself to use them when others are around.

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Mindful Meditation – Learn How To Meditate Simply To Improve Productivity & Lower Stress. | Online Marketing Tools

Source: Mindful Meditation – Learn How To Meditate Simply To Improve Productivity & Lower Stress. | Online Marketing Tools

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