Content

• To step
• Method 1 of 4: Do deep breathing exercises
• Method 2 of 4: Meditate sitting down
• Method 3 of 4: Using visualization meditation
• Method 4 of 4: Practice progressive muscle relaxation
• Tips

Meditation can calm the mind and reduce stress and anxiety. You may not have time to sit down for a long meditative session when you are busy, but even a short session can help. Learning to do breathing exercises is a great start, after which you can move on to other quick and easy meditation techniques. You can also take advantage of progressive muscle relaxation, which is not the same as meditation, but can induce a relaxed, meditative state. A quick and simple meditation can help calm your mind and put you back on track for the rest of your day.

To step

Method 1 of 4: Do deep breathing exercises

1. Set aside five minutes. You don't need a lot of time for breathing exercises, but you can take as much time as you want. Most importantly, as soon as you find yourself feeling tense or restless, make time for calm, relaxing breathing.
   • The effect of the deep breathing exercises will not be long in coming, but you can continue taking the deep breath for as long as you want.
   • Try to find a place where you will not be disturbed. If you are unable to find a quiet place in the house, sit outside somewhere.
2. Sit in the correct position. When you are ready to begin, sit in a comfortable position. You can sit on the floor or in a chair as long as you can maintain an upright position.
   • Sit up straight and keep your back and neck aligned.
   • Close your eyes. This can help eliminate distractions and promote a relaxed state.
   • You can put one hand on your stomach. This allows you to feel better when you breathe, which helps you recognize whether or not you are taking a deep breath.
3. Take a deep breath into your stomach. Breathing deeply is as simple as taking slow, deep, and long breaths and exhaling slowly, stretched out. You can do this for as long or as short as needed. Anytime your mind drifts to something that makes you tense, just focus on your breath again.
   • Slowly breathe in through your nose.
   • Feel your breath descend into your stomach and down to your diaphragm (just below the ribs).
   • Focus on the sensation of breathing in and out deeply.
   • You should feel with your hand how your stomach goes up and down with each breath. If you don't feel your breathing, try to take a slower, deeper breath.

Method 2 of 4: Meditate sitting down

1. Find a quiet place. You can meditate anywhere, but it is best to have a quiet place without distraction. If you are at work and you have your own office, close the door. If you don't have your own space, you can go for a walk during the lunch hour to find a peaceful place away from work.
   • If possible, minimize the number of distractions by muting your phone and turning off your computer.
   • Find a place where you can be alone for 5 to 10 minutes. If you can't find a quiet place inside, you might want to sit outside (weather permitting).
2. Make yourself comfortable. Comfort is very important when you meditate. There is no attitude that you should be forced to adopt. It is simply crucial that you sit in a position that helps you relax.
   • When some people think of sitting meditating, they picture a yogi in a perfect lotus position (with legs crossed). If you like this position, go ahead, but if not, find a position that allows you to relax.
   • You can sit cross-legged, simply in a chair or on a sofa, or even lie flat on the floor.
   • If you like (and feel safe enough) to close your eyes, go ahead. If not, keep your eyes open, but try to focus on a point on the ground right in front of you.
3. Focus on your breathing. Deep breathing is the heart of meditation. Concentrate on the sensation of your breath and ignore other thoughts. Anytime you notice that your mind is wandering or your thoughts are racing, just turn your attention back to your breath.
   • Do not take shallow breaths by expanding your chest, but breathe in deeply, all the way down to your diaphragm (below the ribs).
   • Feel the air flow past your nostrils and into your lungs. Notice how it feels as your stomach rises and falls with each breath.
   • You can set an alarm for 5 to 10 minutes, or just breathe until you feel a sense of calm.
   • You can take these short meditative pauses anytime, anywhere, any time you want to calm down and silence your troubled mind.
4. Open your eyes slowly. When you are done, slowly open your eyes. Don't get up right away, but give your eyes and your mind a moment to adjust to your current environment.
   • You may have things to do, but it's important to let the sense of calm last for a moment. Slowly and gently open your eyes as you take in your surroundings.
   • Get up slowly. If you have reached a level of deep relaxation while meditating, you may become lightheaded or disoriented if you get up too quickly.

Method 3 of 4: Using visualization meditation

1. Make yourself comfortable and take a deep breath. Find a quiet place where you can relax. Do deep breathing exercises, feeling the air pass your nostrils and your stomach rise and fall.
   • Sit in a quiet place and minimize distractions. Turn off your mobile and close the door (if possible).
   • Loosen tight clothes a bit so that it doesn't restrict your freedom of movement.
   • Close your eyes and focus on your breathing.
2. Select soothing sensations. You can visualize whatever you want. It can be a real place you've been, or a completely made-up place. Try to include as many sensory details as you can, to make your brain "believe" that you are actually in that place at the time.
   • Start by presenting an image. Choose a place that is completely relaxing. No matter if you have never been there, just imagine a peaceful and quiet place.
   • Imagine what sounds you hear. For example, if your image consists of a quiet beach, you can imagine the rippling water or the waves rolling on the beach.
   • Then imagine what physical sensations you have there. When you are on the beach, you can imagine how the sun warms your skin and the grains of sand feel under your feet.
   • Try to enrich your performance with scents, if you can. On the beach you can smell the salty scent of the ocean blowing in, or perhaps smell the scent of sunscreen on your body.
3. Open your eyes and get up slowly. You can continue to visualize for as long as you want. When you are ready, open your eyes (slowly) and get ready to get up. Take it easy, because your mind and body have just awakened from a state of relaxation and need to adjust to the waking life for a while.
   • Open your eyes slowly. After you close your eyes to imagine a quiet, peaceful place, it can be difficult to remember your actual immediate surroundings.
   • Don't get up too quickly or you could get disoriented.
   • If necessary, stretch your muscles before you stand to get your blood flow going again.
   • Re-arrange clothes that you have loosened. Now you should be calm and ready for the rest of your day.

Method 4 of 4: Practice progressive muscle relaxation

1. Slow your breathing. Before you start contracting your muscles, it can be helpful to do deep breathing exercises. Slowly breathe all the way to the bottom of your stomach, focusing on the sensation of your breath. Continue the exercise until you find yourself calmer and ready to begin.
2. Tighten and hold a series of muscles in succession. Work out all of your muscle groups from that sequence. Tighten your muscles for about 5 seconds for each group, release them and relax the muscles for about 10 seconds.
   • Start by making a fist with your right hand and tightening your forearm.
   • Lift your right forearm to tighten your upper arm, as if you were clenching your muscles.
   • Repeat these steps for the left hand / arm.
   • Tighten your forehead by lifting your eyebrows as high as you can.
   • Squeeze your eyes tightly.
   • Open your mouth as wide as you can to stretch the muscles of your face.
   • Lift your shoulders to your ears. Now push them back and try to push your shoulder blades together.
   • Tighten your abs. Then move on to your hips and butt, pushing your muscles together.
   • Tense the muscles in your right thigh, then stretch your calf muscle as you curl your toes down.
   • Repeat this for your left leg / foot.
3. Keep breathing slowly and open your eyes. When you're done tightening and relaxing your muscle groups, take a few breaths first. If necessary, stretch your muscles to get normal blood flow back.
   • Open your eyes and regain your awareness of your surroundings.
   • Don't get up too quickly or you could become disoriented or suffer from tense muscles.
   • Just sit quietly for a while, breathe and stretch.

Tips

• To improve your concentration, you can close your eyes or focus on the space between your eyes right in front of you.
• You can meditate anytime, anywhere. Use this technique any time of the day to get rid of stress and tension.
• Try to get rid of any distractions around you as much as possible. Sounds can disrupt the entire process, especially when the phone rings or a text message arrives.