Many of us really want to integrate meditations into the daily routine. Mediations without a doubt are incredibly powerful to still our conscious mind and gain that much needed sense of calm and balance. But as life gets into its way, we often set the planned meditations aside for a little later: “I’ll meditate tomorrow, but for a little longer”. And in that way our promises to ourselves are piling up, increasing inner tension. Which is the complete opposite effect we wanted to achieve through meditations anyways! And additionally, not everyone is good at meditations as such!
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The Secret of Mini Meditations
The best way to calm our minds is through the body awareness. And breathing is very powerfully connected to it. Breath meditation is one of the oldest forms of meditation. When you focus your attention on your breath-slowly breathing in through the nose, holding the breath and slowly breathing out- the attention follows your breath. The secret is that you cannot focus your attention on breathing while thinking of other things at the same time. In that way you can switch off your mind and the ever flowing thoughts and gain some stillness by being aware of your body and being here and now. The breath awareness is also widely practiced in yoga.
How to Do the Mini Meditations
That is so simple! Whenever you are waiting for something, for example the elevator- instead of taking out your phone for no specific reason - become aware of your breathing and do the mini meditation.
Take in a slow breath and follow it with your mind. Breathe in and and follow your breath flowing through the lungs into lower abdomen, making your stomach expand. Hold in your breathe for couple of second and slowly exhale, focusing entirely on the process. Repeat couple of times when needed.
It does not have to be more than one very conscious breath that takes 6-10 seconds!
Taking one or two longer conscious breaths couple of times during the day is way more effective than setting aside the planned longer meditations! And to realize that it is actually possible for you to be conscious and not thinking is a very powerful thing.And during a conscious breath you are not thinking and are completely present and in touch with your breath!