10 Beginner Meditations for Quick Stress Relief
10 Beginner Meditations for Quick Stress Relief
by Jessica Dillon
Mediation 101, Tips For Quick Stress Relief
Meditation has been a practice used for centuries to help people sort through their daily thoughts. If you deal with everyday stress or find that your mind always seems to be cluttered with thoughts, then meditation may help you find your inner peace. Below we have ten quick meditations to help you tackle a plethora of everyday issues like stress.
You may be wondering what meditation is, sure you’ve seen it in movies or on commercials, but is it as simple as striking a pose with your eyes closed? Meditation is simple once you’ve gotten some practice in. There are meditation techniques that almost anybody can jump right into regardless of experience.
All you need to do is be open to the meditation process. There are many different ways to go about mediation so that you can use it on the go, at home, or even at work. There are tons of ways to get into meditation for beginners.
You can try simple mediations below or even enroll in a class. Hundreds of books, videos, and podcasts have been made to help walk you through the mediation process.
How Long Does it Take?
Meditation doesn’t have to be a long or short activity; it can be the exact amount of time you need it to be. Many mini-mediations like the ten listed below can quickly be done in a 5-minute span and leave you feeling less stressed.
If you’re looking to meditate for an extended period of time, then these mediations can be extended. Unlike the long classes you see offered in yoga studios your personal meditation time is truly up to you and your current needs.
Mediation is a flexible activity that can even be done right before bed or after you wake up in the morning. Set aside some time for yourself to clear your mind, if something pops up, simply work your mediation schedule around it.
Don’t be afraid to break your mediation up into multiple sessions a day or take a longer time to meditate if you’ve had a rough day.
Aromatherapy and Music
You’ve probably heard a lot about meditating to the sounds of nature or with incense in the room. These items aren’t needed to have a successful meditation session, but many people find them enjoyable to add-in with their session.
There are hundreds of meditation soundtracks available that use everything from soothing orchestras to the sounds of nature. Likewise, there are candles, incense, wax melts, and even sprays made of calming ingredients to help you relax your mind.
In fact, there are even bath products made to help you meditate while relaxing in hot water. Try out different add-ons to your meditation routine to see what helps you reach the fastest state of calm.
The most important thing you need during mediation is to be comfortable or be able to achieve a state of comfort mentally.
How Can Meditation Benefit Me?
Mediation can be beneficial in a plethora of ways. By adding in meditation, you are practicing self-care, the action of giving yourself the attention you need. Just the act of putting aside time every day can help give your mind a sense of stability and something to look forward too.
Mediation isn’t just a class you fit into your schedule; this is an activity that can be done at almost any time. Unless you decide to pay for a class, it is entirely free and will not cost you any money.
By meditating when you feel stressed, you can take back your mind. Meditation helps you gain better control over your thoughts. Many techniques will involve positive thinking methods or clearing your mind to let you find your center.
Mediation can also be used to help your body relax or even to help you fall asleep at night. Some people even use mediation as a way to sort through challenging problems that they previously felt too cluttered to find a solution to.
In fact, Meditation can also help you focus more on your current issues instead of worrying about the future. Many of us spend time thinking about things we’ve already done or things we have no control over, causing unnecessary stress.
Meditation has long been used to help bring down levels of stress. Relaxation meditation, in particular, focuses on clearing out your mind and enjoying your inner peace. To start, choose an environment where you feel comfortable or adjust yourself to be more comfortable.
Concentrate on your breathing and let your thoughts fade out. To help with this, you can use music or focus on a nearby sound. Slowly allow all of your muscles to relax. You can start at your feet and work your way up, allowing every section of your body to rest.
Enjoy the feeling of just being relaxed; this is a moment where you are allowing yourself to let go of the stress around you. Feel free to turn your phone off during this period to keep disturbances out.
Simple Deep Breathing Meditation
Deep breathing is a staple of relaxation techniques. When combined with the calming effects of meditation, breathing exercises can become even more effective. To do this, exercise simply find a spot to relax. You can either lay down, stand, or sit-upright for this exercise.
Begin to take in air through your nose and concentrate on the feeling of your chest expanding. When you feel you can’t take in any more air, let out a long exhale from your mouth. Repeat this process for as long as it takes to center yourself.
Try to concentrate on nothing but feeling oxygen enter and exit your body during this period. Breathing in and out can have physical effects as well. Breathing exercises help to calm the flow of your blood and can help calm your heartbeat.
Believe it or not, you can actually meditate with your eyes open. While this may sound a bit hard to do, many people find open-eye meditation more fulfilling. Opening your eyes allows you to stay in touch with the world going on around you.
It can be done in public or at your desk and works to give you a sense of openness. When meditating with your eyes open, the goal is to just watch everything around you move. Melt into the moments as they happen and let go of the thoughts that are troubling you.
Try zoning out while watching the steam from your coffee. Let yourself just hone in on the sights around yourself; don’t try to think about them just observe them. Open-eye meditation is great if you often find yourself dozing off during normal mediation.
Mindfulness is the practice of letting go of the past and not concerning yourself with the future. Using mindfulness in your meditation can help you pause your worries to take in the now. Simply find a comfortable spot and relax to start this exercise.
Concentrate on what’s going on at that moment. Understand that you can’t change the past or control the future. What you do have authority over is the here and now. Concentrate on the decisions you can make at this current moment.
The decisions don’t have to be big; they can be extremely simple. You can concentrate on what you want to have as a snack, or how the air around you feels.
Meditation of Gratitude
Humbling yourself can be a wonderful type of self-care. In gratitude meditation, you are going to focus on things you are thankful for. To start this exercise, think about something that made you feel joy. It can be something from the past or something that happened that very day.
Once again, the joy doesn’t need to come from a huge event. Did someone give you a chocolate bar this morning, maybe your coffee was served to you faster than normal? Concentrate on the good things that happened that day and silently say, “thank you.”
By meditating on good experiences, we can help ourselves have a more positive mindset.
Acceptance meditation helps you to confront your thoughts in a radical way. Instead of trying to clear your mind or concentrate on one subject, let your thoughts flow freely. Don’t shy away from negative or positive thoughts during this meditation.
For every negative or untrue thought that comes to mind, acknowledge it. You want to claim the thought as your own, and then recognize that it’s not true. Acceptance is acknowledging that we all have negative thoughts, and we can’t stop them from appearing.
Acceptance is also acknowledging that these negative thoughts are often untrue and come from fear. There is no shame in having bad thoughts, it is a natural part of life that this method seeks to deal with.
Parade meditation is an interesting take on letting your thoughts flow. Meditation usually focuses on clearing your mind; parade mediation does the opposite. In fact, this type of medication encourages you to just let your mind have all the thoughts it wants.
What you need to do is detach yourself from these thoughts. Instead of getting wrapped up in them or giving them prolonged attention, treat them as if they are a parade. Visualize each thought as its own float in a parade and simply let it go by.
By allowing your thoughts to drift through your mind and disappear freely, you train yourself to let go. Letting go of thoughts can help train your mind not to get hung up on a singular idea.
Spoken meditation breaks the mold a bit as you’re actually going to speak instead of trying to stay quiet. Vocalization is a powerful action, and spoken meditation encourages you to use your voice to free your mind.
Find a comfortable spot where you can speak out loud without someone trying to talk with you. Once you’re comfortable, start letting your thoughts flow freely through your mind. When a negative thought passes by say the emotion, it gives you.
If the thought is scary, then speak out the word fear; if it hurts your heart, then say the word sad. Speaking your thoughts can help to switch the mode your brain is currently in and can help you feel more relaxed.
Mantra meditation can be done in a few different ways to fit the environment you are in. To start, pick out a phrase, a saying that has brought you comfort, or that you can relate to. This can be a quote from the internet, a passage from a story, or a friends reassuring words.
Write down this phrase and carry it with you wherever you go. If you find yourself in a busy area, and feel stressed, pull out the paper and read the phrase over a few times until you feel calm. If you’re alone, you can repeat the phrase to yourself until you calm down.
Over time, you can pick a new phrase or stick with the same one that’s been helping you out. This is a flexible mediation that works off of positive association with the phrase. Feel free to also use only a few words or a whole page, the length of the phrase is up to you.
Observant mediation concentrates your thoughts on what’s going on around you. This meditation can be done almost anywhere and at anytime. To start to take in the scenery around you no matter where you are at your time of stress.
What do you smell right now, and what do you hear? Are there any art pieces that are visually appealing around? Observant mediation uses your senses to concentrate on things around you. You should pick out five things to really hone in on during this period of time.
Take in your chosen objects carefully; how do they make you feel? What do you like about these objects, the point of observant mediation is to bring you more into the present.