It sounds contradictory: If you try to steal enough time to apply your favorite method, not only will you not be able to complete everything that needs to be done, but you probably won’t be able to relax enough to concentrate.
On the other hand, if you always postpone the time of meditation for the quieter days, you are likely to end up doing it rarely – or never. But what if we told you that one minute is enough?
Meditation in the minute helps relax and concentrate
1. Eliminate stress by cooking
When preparing your meal, set aside a minute during which you will focus purely on the cooking process, draining your mind of everything else. Risotto is an ideal recipe for this method as it requires constant and repetitive movements.
2. Relax in the shower
During your morning shower, try to stand under the running water and concentrate on its sounds and feel on your skin. Take a deep breath for a minute.
3. Sit a little quiet
We often say this to children, but we adults never seem to follow that advice. What was the last time you just sat, without a laptop, cell phone, TV and music? The important thing is to feel the points where your body comes into contact with the seat and the ground.
4. Focus on your breathing
And yet, one minute is enough to relax with this golden rule of meditation. Inhale by counting to four, hold your breath for the same amount of time, and then exhale in the same way. Repeat the procedure three times.
5. Scan your body
Bring your body in a straight posture, making sure you are not tight and making sure you press the ground well with both feet. With your eyes open and your eyes slightly lowered, start focusing on the parts of your body, starting from the top of your head and gradually descending to your feet. Loosen the points one by one as you observe them.
6. Drink your morning coffee in silence
Don’t open your e-mails, don’t look at social media, don’t start thinking about your day’s obligations. Sit and enjoy your first sip of coffee one at a time, while taking deep breaths.
Perhaps the most valuable piece of advice for those living a sedentary life. Get up every 25 minutes for a minute – you can put on an alarm – and stretch your shoulders, back and feet while relaxing your breath.
8. Make your own rules
The above methods will help you to avoid meditation when your time is limited. But your daily life certainly offers more opportunities. Think about your most common occupations and pick out some that allow you to take some deep breaths, focus on yourself, and discover some tranquility during the day.