Calm your mind with these tips to meditate on the go.
Hannah McKimm
Meditation is one of those things we all know we should be doing, but most of us can’t quite commit to. The benefits of regular meditation are well documented and include a reduction in stress, lower blood pressure, lower heart rate, improved sleep, reduced negative thoughts and feelings and improved productivity. This can all lead to improved overall health, happiness and quality of life. Plus, it only takes about 10 minutes to do and requires very minimal effort. So why aren’t we all meditating every day?
Like many things that are ‘good for us’, we often just don’t get around to it. Other jobs come up, life gets in the way and before we know it, the day is over and it didn’t even cross our mind. This is where piggy-backing a new habit off an existing one can be really helpful. Pick something you do everyday, and make your meditation a part of that.
This could be driving to work, taking a short walk at lunch time, picking up your morning coffee or hanging out the washing. The great news is that you don’t need to sit cross legged on a yoga mat with incense burning to meditate effectively.
Here are 5 ways to meditate on the go so that you can go about your day feeling calm, present, and in control of your emotions.
Listen
Whether you’re out walking, in the car, or at home, a really easy meditation is to count as many different sounds as you can. It might be birds chirping, cars driving past, wind in the trees, the whirring of your washing machine, your computer keys as you type, your own breathing or background music. Stop what you’re thinking about and start listening, trying to get to 10 different sounds each time.
Feeling for different sensations on your body is another great way to shut out your thoughts and become present in the moment. Feel for your clothing on your skin, the contact of your feet on the ground, your hair on your head, a breeze on your skin. Like the exercise above, see how many different sensations you can count in one go.
Box breathing
Distract your mind and calm your nervous system with this simple and effective breathing exercise. Inhale for the count of 4, hold your breath for 4, exhale for 4 and then hold again for 4. Picture each count of 4 drawing one side of a square in your mind, so that at the end of each set, you have traced all 4 sides of the square. Repeat the exercise four times and then return to your regular breathing pace and depth.
Diaphragmatic breathing
Consciously engage your diaphragm and deepen your breath, taking in more oxygen and slowing down your breathing rate. As you inhale, focus on your lower ribs and abdomen expanding, trying to start your breath down low in your lungs, rather than up near your chest. Breathe in through your nose and out through your mouth, ensuring you exhale all of the air out each time. Count to 10 breaths and then return to your regular breathing pattern.
Body Scan
Distract your busy mind with a body scan meditation that can be done anywhere and in any position. Start at the top of your head and work your way down to your toes, drawing attention to how each part of your body feels. Are you holding any tension where you don’t need to? Feel your clothing on your skin, whether you are warm or cold, the way your joints and muscles are sitting and whether you feel heavy or light. If you get distracted, that’s ok, just come back to the last area you were at and continue from there.
I use the Listen meditation and Box Breathing regularly, particularly when walking or driving. I find that they are really easy and practical ways to find a moment of mindfulness in my day. Have a go and see which one you enjoy and find the most effective to calm your mind and keep you present.
Han