One of the best things about meditation is that it can fit into anyone’s schedule. Meditation doesn’t have to take a lot of time and can be done in any spare moment, making it the perfect stress-management tool for busy people. In fact, the busier you are, the more you can benefit from some basic meditation techniques.
It’s a misconception that you need any sort of set-up or special equipment or space to meditate. While the ideal setting for meditation is a quiet, peaceful place where you can be alone and calm, meditation techniques can be used anywhere and at anytime. Many busy people may consider incorporating mediation exercises that can be done in the car, at work, or at the end of a long day.
One great meditation tool for busy people is to breathe through a square. The only tool required is a square object, such as a painting on the wall of a lobby. Look at the upper-left corner of the painting and take a deep breath in for three counts. Hold on to that breath as you look to the upper-right corner. Exhale slowly for three counts as you look at the bottom-right corner and finally, look at the lower-left corner of the painting and smile. This is an exercise that can help quiet the mind and put the focus on your breath. Best of all, it can be done anywhere using any four-cornered object.
Three-count breaths are a great technique from meditation that can be used by busy people when they are stressed at work or at home. Simply take a moment to close your eyes and inhale in three even parts, hold for a few seconds, and then exhale in three even parts. The act of dividing your breath into even parts is often enough to clear your mind for a few moments and bring the focus back to within your body.
While it can sound over-the-top to some people, having a personal mantra, something to think on as you take deep, controlled breaths can help to calm the mind. Once you have developed the habit of using a mantra when you need to focus and relax, it will become your go-to relaxation phase. Mantras don’t have to be complex and they don’t have to be in Sanskrit. Try something simple that is more of a personal affirmation such as “I have everything I need.” Thinking on a positive personal affirmation will surround you in joy and calm, making it much easier to return to your busy schedule.
Meditation is for everyone. By incorporating breath-awareness and calming thoughts into your daily routine, mediation can become a powerful and fulfilling part of your life.