If you need to take a time out and get your stress under control, try one of these short meditation techniques to calm down and get your emotions under control. These techniques are so easy that you can use them at work, when the kids are trying your patience or if you're in a situation where you must face a fear such as a fear of heights or on an airplane if you don't like flying. Here are 4 techniques to get you going on your meditation journey.
5 Count Inhale, 5 Count Exhale
This may seem simple, but it is very effective and one you can do anywhere. You can choose to close your eyes or keep them open, but inhale through your nose for a slow count of 5, and then exhale through your mouth for another count of 5. In stressful situations, people often hold our breath without even realizing it. This exercise will help you calm down, clear your thoughts and get oxygen flowing through your body.
Find Your Happy Place
This is one of many meditation techniques often employed by women in labor and others in high stress or high pain situations. Simply think of a place you've been where you were truly happy. Many people like to remember a specific place they've been on vacation, such as a beach. Close your eyes and picture yourself back in that place. Try not to see only the scenery but also remember the smells and sounds of your happy place. Is the wind blowing? How does the sun feel on your skin? Are there birds singing? After a few moments of transporting yourself to your happy place you'll be ready to take on any stressful situation.
Simple focusing is a great one for the office or if you have a few minutes to yourself. Start off by staring at a point on a wall, just above your normal eye-line. Focus just on one little mark or point on the wall and nothing else. Once you have had a few seconds of quiet focus, without moving your head or eyes, broaden your awareness a few inches to either side of the original point. Then after another few moments expand your awareness even further to the sides. Soon your field of vision will encompass the whole room and you'll feel calmer and ready to get back to work.
A mantra is a word or a few stanzas that people chant when meditating. This in one of those meditation techniques that varies from faith to faith and although they are rooted in religion, anyone can benefit from chanting mantras. There are many different mantras to use, from long prayers to simply repeating a single syllable like "om." Investigate different mantras and see which one works best for you. You may like the meaning behind one mantra, but the words may trip you up and not relax you. A mantra should not only have meaning for you, but as a meditation technique, should focus your mind and help you relax.