The best time to meditate is when you don’t have time for it. Let’s face it. We’re all busy with overbooked schedules. That’s why it’s important to stop, breathe and relax for at least 20 minutes each day, ideally 45. Meditation is a gift you give yourself. By taking the time to relax, you’ll experience less pain and stress, lower your blood pressure and improve your mood. Here are two meditation exercises you can do at home.
Try this basic mindfulness meditation exercise.
1. Sit cross-legged on the floor or on a straight-backed chair.
2. Focus on your breathing. This could be on the sensation of air flowing into your nostrils and out of your mouth or your belly rising and falling as you inhale and exhale.
3. Once you’ve narrowed your concentration you can widen your focus, becoming aware of sounds, sensations, and your ideas.
4. Embrace each thought or sensation without judgement. If your mind starts to race, return your focus to your breathing. Then try expanding your awareness again.
This exercise will help you learn to stay in the present.
1. Bring your attention to the sensations in your body.
2. Breathe in through your nose, allowing the air downward into your lower belly and your abdomen to fully expand.
3. Now breathe out through your mouth and pay attention to the sensations of each inhalation and exhalation.
4. Continue this breathing slowly and with full deliberation.
5. Now engage your senses, focusing on each sight, touch, and sound, savoring every sensation.
6. If your mind wanders, gently bring your attention back to the sensations of the moment.