Easy-yet-Effective Meditation Tips For Those With Busy Minds

  • 4 mins read
  • Wellbeing
  • Written by: Dr. Jatin Bhide

Mindfulness, Meditation, Mantras. We often hear these jargons in our daily lives. We read about the importance of mental health, but somehow our busy schedules don’t leave space for it. We take all necessary measures to keep our body fit and in good shape.

Be it through daily runs, gymming, or even pilates. But how often do we stop and think – what about my mind and mental health? We need to find a solution to break free of the stress in our lives and care for our minds.

Investing just a couple of minutes in mindfulness meditation can do wonders for our minds and bodies. If you’re wondering how to practice, you’re at the right place. Read on to know more about mindfulness and easy tips to practice mindfulness meditation in your daily hustle and bustle.

What is mindfulness?

You’ve heard about it. You’ve read about it. But do you know what exactly mindfulness is? Don’t worry – we’ve got you covered. In a nutshell, mindfulness is focused on awareness. It’s all about broadening your conscious awareness and taking in your surroundings. It’s living in the present moment.

Sounds simple enough, doesn’t it? That’s because it is! You can practice mindfulness meditation even during your packed schedule. All you need is – you! No candles, aromatic oils, or other paraphernalia required. Mindfulness exercises can be practised successfully by beginners as well. We have some tips for busy minds like yours. Give them a go!

Mindfulness tips and exercises you can try:

  • Mindful breathing: This is a very easy exercise but can have great benefits. When you breathe in, recognise it as ‘in-breath’ and when you breathe out, recognise it as ‘out-breath’. Focus all your attention on breathing in and breathing out. At first, you might notice your mind wandering off. Don’t worry, that’s natural. Eventually, with enough focus, you’ll notice the chatter in your mind will begin to quiet down.
  • Breathing colours:This exercise is similar to mindful breathing. Pick two different colours, one to breathe in and one to breathe We suggest using a cool colour for your in-breaths, like blue, and a warm colour like red for your out-breaths. However, choose the colours you want, for the reasons you want. Close your eyes and pair each colour with its breath. With practice, your colour awareness develops, and you will be able to visualize the colours much more strongly. Performing this exercise regularly helps to balance and enhance your body’s energies.
  • Mindful walking:Take a walk outside or around your room or in your office parking lot. Pay attention to the sensation of your feet in contact with the ground. Let go of thoughts, emotions, and other distractions and just walk as if being mindful of every step is vitally important. Come back to focusing every time your mind wanders. Doing this will allow you to stretch your legs and relax your mind.
  • Positive memories: Think of a positive event from your life and just go to your happy place!  Play it in your mind as if it is a movie and experience all the emotions that come with the memory. Let this positive memory have an impact on you.
  • Body scan:Take some time to scan the different parts of your body – be it your face, extremities, abdomen, etc. Note areas of discomfort, if any. Take a deep breath into each area of the body where this discomfort exists. Also, notice areas of your body that feel relaxed and comfortable. Breathe into these areas too. Notice the change you feel with each breath.

With these tips, we bet you’re well equipped to deal with stress. Remember, busy minds need to unwind. So what are you waiting for? Start your journey to mindfulness now!

References:

  1. Grossman, P. (in press). Mindfulness practice: A unique clinical intervention for the behavioral sciences. In: Heidenreich T & Michalak J (eds.). Mindfulness and acceptance in psychotherapy. Tuebingen, Germany: DVTG Press; 2004:1-29.
  2. Meditation: A simple, fast way to reduce stress. Available from: http://uhs.berkeley.edu/sites/default/files/article_-_meditation_a_simple_fast_way_to_reduce_stress.pdf 
  3. The Mindfulness Guide for People Too Busy to Meditate. Available from: https://selatmeigs.weebly.com/uploads/9/3/2/7/9327727/the_mindfulness_guide_for_people_too_busy_to_meditate.pdf
  4. Mindfulness Exercises. Available from: https://www.mhs-dbt.com/blog/wp-content/uploads/2017/03/Mindfulness-Exercises.pdf
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