Taking time for yourself is one of the first things many of us don’t do. Heck! After such a busy day, when you finally find some free time, you just want to binge the latest Netflix hit. However, Netflix isn’t going to do anything for your mindfulness or wellness – and it certainly isn’t productive. So, cut your Netflix binging, at least, one episode shorter than usual to give yourself some well-needed me time. And yes, that’s all the time you need. In fact, 5 minutes is even good.
However, when you’re only giving yourself a small amount of time to meditate, you have to ensure you do it right to ensure you reap the maximum benefits in the small time frame given. And you betcha! We have you covered. Here are the steps to a quick and effective meditation.
Step One: Find a Quiet Space Wherever You Are
There’s a common misconception that you have to be in a sacred space in a comfy room, away from reality – aka, in the comfort of your own home - in order to meditate. While your humble abode is definitely an ideal place to meditate, there are also many other places that are great for quick and effective meditation. Think the local park on your lunch break, a quiet corner in the office lounge, and a big oak tree in between classes.
Meditation can be done anywhere and at any time. Just remember, the more calming and comforting the space is, the easier it’ll be to dip into that deep level of mindfulness. So, the key is to find somewhere quiet that resonates with you.
Step Two: Start your Breathing
As soon as you have your quiet space picked out, you’re ready to get started which is perfect since you have limited time. Simply place one hand on your stomach and another over your heart. Take a big, deep breath in, filling your stomach with air and feeling your heart rise at the same time. Slowly let out your breath, feeling your hands sink in as you empty out all the air. Focus on the sensations and movements; find a rhythm, and then move on to the next step.
Step Three: Think About How You’re Feeling
Once you have your breathing rhythm down pat, it’s time to check in with how you’re feeling. Notice any tension in your body. Many of us crunch our shoulders up, frown our eyebrows and clench our jaw without even knowing it. So, scan your body. See if there is anywhere you’re feeling stressed, anxious, sad or tense, and let it go, without fighting the feeling. Simply relax your mind and your body and accept the feeling – and accept that it will pass.
Step Four: Don’t Give Up with The First Distraction
Even the most experienced meditation advocates get distracted sometimes. It’s okay. It happens. If you are meditating in a quiet space that you found in the corner of the classroom or landscape, distractions may very well happen. So, it’s important to notice when your mind slips away, so you can redirect your attention back to your mind and body.
An amazing meditation tip that we like to use when meditating in a public or less-than-private space is to use the distractions to deepen our mindfulness. Tune into the birds chirping or the kids giggling on the jungle gym; notice the shadows being casted on your eyelids as the wind blows nearby branches; focus on the chatter coming from the classroom window across the street. Distractions offer an opportunity to become more mindful of things around you that you wouldn’t necessarily notice otherwise. However, the trick is to recognize when your mind is being distracted vs. when your mind is using the distraction to dive deeper into meditation.
Step Five: Find your Mantra
Reach down and feel your Sanskrit necklace. Which one are you wearing today? Perhaps it’s the Niyama (positivity) or the Prana (breath), maybe it’s the Bhakti (devotion) or the Shanti (peace). Focus on that word attached to your stunning necklace and let that be your mantra for your meditation.
If you aren’t wearing a Sanskrit necklace, simply think of a word that represents how you’re feeling and what you’d like to get out of your quick yet effective meditation practice. Perhaps it’s love, or compassion, consciousness, existence or maybe even power. Whatever it is, focus on that word; repeat it each time you take a new breath. Let your mantra guide your mind through your meditation.
Step Six: Count your Mala Beads
This is a bonus step to quick yet effective meditation, and exactly why we are absolutely in love with mala beads and recommend wearing them every single day – they simply make meditation easier, whenever and wherever you are.Yes, you better believe it! 108 mala beads are traditionally used as a helpful meditation tool that can guide you through the process. So, if you’re wearing a mala necklace as you slip away for your next session of quick meditation, hold them in your hand. With each breath, move your fingers from bead to bead; count them until you return back to where you started, at the pendant/Guru bead.
Ommm. In a matter of minutes, you can completely rejuvenate and revitalize your mind, body and spirit. Since the need for meditation can sometimes be sprung upon you in the middle of the day, we recommend always having some mala beads with you to help with the process. We also like to wear our mantra necklace each day, as a reminder of what we’re striving towards, and if you’re more of an outdoor-type-of-meditator, roll up a bohemian tapestry and keep it in your bag for the next time you need to escape from reality for quick and effective meditation.
Looking for your perfect pair of mala beads to guide you? Have a look our collections or email us at email@example.com if you need a little assistance!