In the busy world we live in it can be really hard to find a quiet moment to relax. With all the information coming at us and the endless lists of things to do it can seem really hard to calm your mind. Meditation is an old practice that surprisingly helps us deal with the chaos of today’s world. If your mind is always racing and you don’t have much time these tips can help you find some peace without changing your whole routine.
Try out short moments of meditation.
For people who have a lot on their plates long meditation sessions probably just aren't realistic. Try micro-meditations. They are designed just for people with packed schedules. You can fit these short sessions that last one to three minutes into your day whenever you want. You can find these little bits of insight when you are having your morning coffee when you are stuck at a red light or when you are getting ready to sleep. They help make sense of the busy moments in life. Paying attention to your breathing for a few moments can clear your head and lower your stress levels.
Try using guided meditations.
Thanks to technology we can easily find guided meditations now. These audio sessions provide clear instructions which makes them great for people who are just starting out or have trouble focusing. Apps like Insight Timer and Calm offer different session lengths and themes so that people with hectic lives can choose meditations that work for them. If you spend ten minutes each day on a guided session you can build a regular practice even with all the chaos of everyday life.
Bring mindfulness into your daily tasks.
Meditation isn't just about sitting quietly with your legs crossed. When you focus on being present you can turn simple daily tasks into moments of calm and reflection. While you wash the dishes notice how the water feels warm and the plates are nice and smooth. As you walk pay attention to how the ground feels under your feet. Being mindful helps you focus on what is happening right now and gives you a break from thinking about what has happened or what might come next. This method makes it easier for people with hectic schedules to meditate by fitting it into their everyday routines instead of needing to find extra time.
Check out some ways to practice breathing exercises.
Breath-work can lift your spirits in the moment and also be a way to meditate over time. Methods such as the 4-7-8 breathing exercise help to soothe the mind in a short amount of time which is great for people with hectic schedules. Breathe in through your nose for four seconds then hold your breath for seven seconds and let it out slowly through your mouth for eight seconds. This process helps you focus and also has health perks such as lower blood pressure and less anxiety. If you do breath-work often it can help calm your racing thoughts pretty quickly.
Fight off distractions by staying focused on what matters.
A major problem people face today when trying to meditate is getting distracted. If you find it hard to focus because your thoughts keep drifting, having something to hold onto can really help. This method is about picking something to focus on like your breathing a specific word or maybe an item. When you see your mind wandering just bring your focus back to what you decided to concentrate on. As time goes on this practice helps people focus better and reduces the nonstop thoughts that often fill their minds.
Change your surroundings to fit your needs.
To make a good space for meditation you could just light a candle or turn down the lights. Pick a spot no matter how tiny and make it your place for meditation. You don’t need to change your whole room just a simple cue for your mind to shift into a calm state. If you have a busy schedule a welcoming space can really make things better.
Bringing meditation into your daily routine doesn't have to feel like a big task. Using methods such as short meditations guided sessions mindfulness exercises and breathing techniques people with packed schedules can take a break without losing important time. Make these changes to suit your daily routine and see how your busy mind can become more peaceful and clear even with all the chaos around you.
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