Busy people, most notably students, employees, and businessmen, are often deprived of time. Even a short activity outside of work or school during the weekday is impossible.
Meditation is possibly one of the most effective ways to quickly reduce body tension and mental stress. However, this does not mean that one should enroll in formal meditation classes to avail of its benefits.
Anyone can do this in the comfort of their homes. Sometimes, the best time to do it is right before you sleep.
Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Take a deep breath and get ready to relax.” – Aaron E. Kaplan, PsyD.
Here are some ways you can meditate even on your bed right before your usual sleeping hours.
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Turn On The Music And Reflect
Look for relaxing instrumentals that you can play while you do this quick meditation. All you need to have are a phone, speakers, and a dimmed room.
Check the room’s temperature and start playing the music softly. Find a suitable spot to do the Indian pose, close your eyes, and steady your breathing. You can ask yourselves questions to ponder on. You can also talk to yourself. Remember: this is about getting to know your inner self.
This activity can only take 5 minutes of your time. First-timers can even feel their intense emotions lower down a bit after the exercise. Don’t worry because the benefits of meditation will compound as you go on.
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Listen To Guided Meditation
If you are too tired to think about the steps of meditation consciously, you can always resort to a guided one from the Internet. Video-hosting sites (such as YouTube) offer free audio guides for you to follow. Dr. Albina Tamalonis, PsyD, is an expert in guided meditation. She writes in one of her articles, “In what I call active guided meditation, the guided meditation evolves into a more complex and personalized trance. From my long experience with trance work, I have found that it is very important that the person is stimulated to action beyond the guided meditation. I guide you into a meditative state with a myriad of methods where you’re able to slow your mind down, focus inward on your thoughts and feelings, relax your body, and accept individually tailored ideas to help you.”
Looking for audio meditation is easy because you will feel that an expert is telling you what to do and what to think of. Most of these instructional audios also play soothing background music and soft sound effects. You can find guided meditation audio with background sound effects of sea waves, the rustling of the leaves, or even the sound of falling rain.
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Read Instructional Materials Provided On The Internet
The Web is full of instructional materials that professionals themselves crafted for the benefit of the users. You can peruse these step-by-step resources if you want to make sure that the meditation you are about to do is right for you.
Note that meditation, regardless of how long you are doing it, usually brings benefits which can be equated to a full-blown vacation getaway if correctly done over time. Your goal is to figure out the part of the body where you are most tense. Then communicate with your mind, identify your feelings, and let go of the intense emotions. Try visualizing a large box where you can put all your feelings. It might be symbolic, but it can be a useful relaxation hack.
Formal meditation practices are not always possible for people whose schedule is often jam-packed. Meditation is also definitely not a fancy thing that only the privileged people can avail of. When you have practiced a lot of times, meditation can be a natural cure for stress and anxiety. Starting tonight, before bedtime, is an excellent beginning.
“When we are engaged in meditation or self-reflection, the object of our observation is the self. What you will see within yourself depends on how you look. The attitude and state of mind that you bring with you into your mindfulness meditation practice directly affects the degree to which you will benefit.” – Laura K. Schenck, LPC.