Simple meditative solutions are often the best
I read a lot about meditation these days. It seems we are all getting so stressed that we are desperately looking for solutions to the pressures of modern life. If meditation does not appeal to you in its traditional forms, you may be more interested in incorporating some empowering stress management techniques into your day.
It’s quick and easy to create a new calm-inducing routine and reap the benefits.
As a regular meditator and qualified meditation teacher, I have found that often the simplest solutions are the best. No need to formally sit and attempt to reach a profound sense of stillness whilst mentally wrestling with what is often termed the ‘monkey mind’. I find that beginning and ending the day with a little habit can be all that is required to bring some quiet perspective.
Begin your day with gratitude
Here’s what I do each day.
First thing in the morning (after I’ve fumbled around to switch off my alarm) I lie back and close my eyes and think of three things I am grateful for. That’s it.
Practising gratitude is proven to support wellbeing.
It could be as simple as a warm, comfy bed; a roof above my head; the sound of rain outside while I’m inside; a holiday I’m looking forward to; a friend I’m going to see that day… whatever.
This practice not only gets you expressing gratitude for the life you lead, but it starts the day on a positive—rather than simply falling out of bed with a sense of urgency and panic for all that needs to be done that day…I prefer a positive start.
Create an end of day ritual
The second thing I do is at the other end of the day before I fall asleep.
I take three long, slow, deep breaths – holding each for a second before breathing slowly out again consciously allowing any tension in my body to melt away and telling myself that this day is done and it’s time to sleep and recharge.
The power of a simple breathing exercise
You can also practice a simple breathing exercise any time in your day that you feel you need it. The power of taking a deeper or more controlled breath can be profoundly calming as it induces what is termed the ‘relaxation response’—giving you a feeling of space and allowing you to stop and think.
This exercise is perfect for any moment you might catch yourself feeling tense or on the verge of being upset and off-balance.
All you need to do is inhale for a count of four and exhale for a count of six.
The key is for the outward breath to be just a little longer than the inhale.
Try it. It works.
Become an expert at being calm
The reality is that you become good at what you practice.
So rather than becoming a little too good at being uptight and tense—how about becoming an expert at bringing calm to your day and having a positive start every morning.
These techniques are incredibly simple – try them and enjoy the benefits.
Updated August 2021
Photo credit goes to Ksenia Makagonova
