7 Simple Quick Meditation Techniques

Sometimes it is difficult to find time to relax and be alone with ourselves. However, taking short breaks is good for our health and prevents many diseases.

In this article, a writer from https://www.paperhelp.org/ will tell you about quick meditation techniques

1. Walk

When you walk in the park or woods, it’s hard not to start meditating. Nature gives us strength and energizes us. You feel the aroma of trees and flowers and listen to birds singing. You focus on the beauty surrounding you and live in the present moment.

Meditation Technique

Take a walk in the nearest park. If time permits, get away from civilization.

Breathe deeply, and feel how fresh air fills your lungs. Listen to the rustling of the leaves. Feel your muscles. Feel your body. This is how you practice mindfulness.

2. Dance

Dance is an active meditation. Fast movements liberate a person both physically and spiritually. You focus on your feelings and emotions rather than your thoughts. An example of dance meditation is the Sufi ritual of “sama”. The dancers spin around their axis to special music and enter a flow state.

Meditation technique

Any dance will do a quick meditation.

Stand for a few minutes with your eyes closed. Slowly breathe through your nose. Put on rhythmic instrumental music. You need to put away unnecessary thoughts, and the words in the songs will only be a distraction.

Feel free to improvise and dance the way you want to at that moment. You can even shout and sing loudly. Allow yourself to dissolve in the music and dance completely.

Then lie down, close your eyes, and stay silent for a few minutes.

3. Stretching

Sitting in front of the computer, we stretch our necks and back. This eases the feeling of heaviness. Stretching will allow you to feel the moment and feel your body.

Meditation Technique

Find a quiet place where no one will disturb you. Put on some soft instrumental music or nature sounds.

Start by stretching your upper body. Pay attention to each muscle group.

Watch your breathing. Feel how your muscles stretch—Improvise based on how you feel. Stretch slowly, moving like an animal.

Finish the stretch by warming up your toes. Lie down for a few minutes.

4. Mindful Eating

While eating, we are often distracted by something else, like watching TV or surfing social media.

Eating mindful meals calms you down and helps you lose weight.

Focusing on the taste sensation makes even small portions enjoyable. If you eat slowly, your body gets full faster.

Meditation Technique

Take a raisin and examine its texture in detail. Pay close attention to its color and shape. Feel its aroma.

Put the raisin in your mouth, then slowly crack it open. Feel its flavor and aroma. Chew it and swallow it, paying attention to how your teeth, tongue, and throat feel now.

Repeat this exercise twice more. You will be surprised when you feel you are satiated with only three raisins.

5. Drawing

Everyone can draw. Creativity of any kind is a beautiful way to understand ourselves better. Drawing engages our senses and frees us from our everyday problems.

Meditation technique

Take a coloring book and turn it upside down. Cover it with paper, leaving only the bottom few inches uncovered. On another piece of paper, draw what you see.

Then open the coloring sheet another couple of centimeters. Keep drawing until you have finished the drawing.

Many people imagine what the drawing should look like. By copying random lines, you are concentrating specifically on the drawing process. This is what meditation is all about.

6. Alternating Breathing.

An adult breathes alternately with both nostrils. The transition, as a rule, occurs every 75-200 minutes. Alternate breathing through the nostrils calms the mind and raises awareness.

Technique of meditation

Take a comfortable position.

With the right thumb, close the right nostril and take a deep breath through the left. Lower the thumb. With the little finger and ring finger, close the left nostril and breathe through the right. Then repeat the first action.

Repeat this circle 3-5 times.

7. Everyday activities.

We need to realize that we meditate every day. When we wash the dishes, brush our teeth, or take a shower. If you approach these activities more consciously, you can learn to enjoy them.

Meditation Technique

Don’t think about what’s coming up when taking your morning shower. Concentrate on the sound of the water. Feel the drops drip down your body. Deeply inhale the scent of soap.

Try to apply this technique to all ordinary activities.