You may meditate regularly and have found the profound benefits of relaxation and stress reduction associated with meditation practice. But there might be times when stress still gets the best of you and you just wish you could get back to your cushion to settle down. You may not be able to stop and meditate, in the general sense of the word, every time this happens. But, you can practice these four quick meditation techniques from The Conscious Life that you can perform practically anytime and anywhere!
The Unwavering Gaze
Choose a point of focus — an icon on your minimalist computer desktop, a paper clip on the table, a crack on the wall, or anything static — and gently rest your gaze on it. Soften your gaze by relaxing your eye muscles while still mindfully looking at your selected object. Now take a slow, deep breath. Feel your lungs expanding gradually. Hold the air inside you for a second or two, then exhale it slowly and completely. As you breathe out, imagine your tension, both physical and mental, leaving your body with the air you’ve just exhaled. All the while, keep your focus on your selected object. If you find that your attention has wandered off, just bring it back to the chosen object. Repeat the breathing as many times as you like.
Clear Blue Sky Visualization
Nothing liberates the mind like an endless stretch of blue sky with fluffy white clouds. Close your eyes and retrieve the image of a clear blue sky from your memories. Can you see it? If you can’t, just visualize the perfect blue sky in your mind — the joyful blue sky that is associated with lots of vibrant life energies. ‘See’ cotton-like clouds floating slowly towards you in the horizon. And the occasional birds that chirp and fly across the sky. Rest and relax completely in this vast blue sky. Stay in it as long as you like. When you’re ready to emerge from it, visualize yourself being more relaxed and more confident to accept and face any challenge that might come your way. Open your eyes and apply your increased level of awareness to your work.
See the full list of quick ways to meditate here, including a nifty guided meditation and a technique called “watching the mind movie”. Give these methods a try next time you are away from your meditation space and find that you need a quick stress-buster!