If you’re just starting out in meditation, whether at work or at home, you may feel a little overwhelmed. Ironically, meditation is supposed to take away this feeling of stress, and the act of meditating is actually quite simple. As you practice it more regularly, you may find that more complex meditation techniques come much easier, but it’s always best to start small and see just how meditation can benefit you first. 5 ways to make simple meditation easy are:
- Use 100 breaths – The 100 breaths technique is a simple meditation method, and it can be done anywhere. You can do this while driving in the car, waiting for a meeting, or at home on your couch or in your bed, and it only takes a couple of minutes to do. When carrying out this technique, simply take 100 deep breaths and focus on your breathing. How your body feels, what it’s doing, and how your stress levels are coming down are all going to come to you as you’re doing your breathing.
- As you fall asleep – You can meditate yourself into sweet slumber rather easily, and this is a great way to break into meditation in a way that’s comfortable and enjoyable. While you’re readying yourself for a nap or a full night’s rest, make yourself completely comfortable and focus on your breathing and any mantras you may wish to bring into your routine. As you fall deeper into relaxation, allow yourself to fall into sleep.
- Use a timer – If you’re not sure how long you should meditate, or how long you have, set a timer and focus only on your relaxation. With a timer, you can delegate your meditation time, and allow yourself to slip away from trying to keep a handle on how long it’s been.
- Start out small – You don’t have to break into meditation by having hour long sessions, or a full 100 breaths, and you can start out small and work your way into longer meditation periods as you feel more comfortable and start to enjoy what it’s bringing to you. Set aside 3 minutes or 5 minutes for meditation, or 30 breaths, and work your way into longer sessions as you gain experience.
- Focus on your body – While comfortable and ready to meditate, a great technique is focusing on your entire body, but in sections. Start out by focusing on your head or feet, and observe how they feel, as you work your way up or down yourself. This will give you something to focus on if you’re having trouble clearing your mind, and you’ll find that peace will come naturally as you turn your attention to self.
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