In today’s fast-paced world, we are always rushing from one thing to the next. It feels like there’s never enough time to catch our breath. This constant hurry makes us feel stressed and anxious, taking us away from our true selves. Over 70% of people in the world experience anxiety. When we feel overwhelmed, it’s important to find a way to relax and reconnect with ourselves. But how can we find extra time for ourselves without falling behind in our busy lives?
The answer is simple: we can practice advanced meditation techniques. You might think meditation is too time-consuming or doubt its effectiveness. Maybe you find it hard to stay consistent, or you feel you need professional help to start. Some people think they need a quiet place or special knowledge to meditate. But the truth is, that meditation can fit easily into your daily routine. You can meditate while walking, eating, or even waiting in line.
In this blog, we’ll explore how you can add meditation to your everyday life. These techniques are easy to follow, and you can start right away. Let’s dive in and discover how meditation can bring peace and happiness, no matter how busy you are.
1. The 4-7-8 Breathing Meditation
Research Says that The 4-7-8 breathing is an easy advanced meditation technique to get yourself together while lost or confused, it helps in calming the mind and increasing the concentration.
How to do?
- Take a few deep, cleansing breaths while closing your eyes
- Keep your mouth slightly open and press the tip of your tongue to the roof of your mouth right above your top teeth
- Exhale until you reach the bottom of your inhalation
- Close your lips and inhale four times via your nose
- For seven counts, hold your breath
- Exhale for eight counts via the mouth, keeping the tongue in place
- Rep four times more. You can eventually work your way up to eight full breaths
2. The Morning Mindfulness
Research says that Ten minutes just after you wake up are enough to ignite your spark for rest of the day a little me time just after you wake up prepares you better for taking the challenges of the day. It is one of the best meditation techniques for stress.
How to do?
- Get up from the bed and find a comfortable place to sit
- Close your eyes
- Visualize your tasks for the day
- Express gratitude to five things in your life
- Recite positive affirmations about yourself
- Take few deep breaths
- Now you are ready to begin your day
3. Technical Support
According to research, With technology at our disposal, we can easily find assistance for meditation too, there are several applications in the market which are completely free and are dedicated to meditation, you can download them and join an online meditation group and take a few minutes’ guided meditation tour to get some fresh energy and perspective, all you need here is a headphone and five to ten minutes and you are good to go.
How to do?
- Download a meditation app: Choose a reputable app.
- Set reminders: Use the app to set daily reminders for your meditation sessions.
- Join an online meditation group: Participate in group sessions like yuvaap or challenges to stay motivated.
- Use guided meditations: Follow guided sessions available in the app to explore new techniques and deepen your practice.
- Track your progress: Use the tracking features to monitor your meditation streaks, duration, and the impact on your well-being.
4. A Silent Mantra
Research says that Whenever feeing anxious about anything at your workplace, silently reciting a Mantra can work wonders. It is an excellent advanced mindfulness meditation. You can create your own mantra, it could be an affirmation, a chant or anything. You need to repeat it over and over aligning with your breath. It should be consistent and rhythmic. Doing so will calm your nerves and will prepare you best for the upcoming event.
How to do?
- Choose your mantra: Select a word or phrase that resonates with you. It could be a traditional mantra like “Om,” or a personal affirmation like “I am at peace.”
- Find a quiet place: Sit comfortably in a quiet spot where you won’t be disturbed.
- Close your eyes: Close your eyes and take a few deep breaths to settle in.
- Repeat the mantra: Silently repeat your mantra in a steady, rhythmic manner. Align the repetition with your breath.
- Focus on the sound: Concentrate on the sound and vibration of the mantra, letting it fill your mind.
- Return to the mantra: If your mind wanders, gently bring your focus back to the mantra.
- Continue for a few minutes: Practice this for a few minutes, gradually increasing the duration as you become more comfortable.
5. Mindful Eating
Mindful eating is an excellent advanced meditation program for busy people. Lunch time can be a very good opportunity for practicing mindfulness as explained in detail in this Mindful Eating Blog.
How to do?
- Instead of making haste, you should take ample time to savor every bite you take
- Feel the food melting in your mouth, and experience how your mouth work while chewing it
- Track down the movement of food while you swallow, feel the texture and aroma
- This way you will realize the food has become more delicious
Since mindful eating will slow down your speed, you will feel full much earlier and it will ultimately lead to weight loss. For more on how mindfulness aids in weight loss, check out this Mindfulness Meditation for Weight Loss Blog. Additionally, mindful eating increases digestion and assimilation of food, hence you will reap maximum benefits and nutrition.
6. Walking Meditation
Walking Meditation is quite popular among people who find lack of time and it has several benefits associated with it, first is you choose to walk for short distance instead of taking a vehicle which is environmentally friendly, second is walking can be a very good physical exercise so your body will remain fit, third, you will be able to meditate in the time provided to you.
How to do?
- As you walk be aware of each body movement you are making
- Feel every stride you make
- Notice the land under your feet, removing footwear will give you better experience while walking in a garden
- Look around and notice your surroundings
- Synchronize your breath with every step you take
7. Meditation During Waiting
They say time becomes extra lengthy when you are waiting for someone or something but you can make excellent use of this time by meditating. Your time will pass easily and you will also get benefits of meditation, isn’t it a win- win deal?
How to do?
- Start taking deep breaths
- Concentrate on your surroundings as an observer
- Listen to all the voices and witness every activity
- Don’t pass any judgement
- Direct compassionate thought toward people
Bottomline
Meditation is not always about sitting in a yogic posture with your eyes closed, meditation simply means being in present, being with your thoughts and deeds, people often cite they are too busy to include meditation in their daily life but the thing is the busier you are, the more you need meditation practices to calm down.
Meditation can be very easily incorporated in our daily lives, be it walking, eating or any activity, there is enough opportunity and time for those who really want to meditate, and the effects the meditation brings in our life is not hidden from anyone, and now that advanced meditation secrets are out, stop citing excuses and begin, every effort in this direction is worth appreciating and has potential to cultivate benefits.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9277512
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7287297/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10439468/
Anjani Kumar Shrivastava, a distinguished yoga expert with decades of experience, brings healing and wisdom through yoga therapy, meditation, and Ayurvedic principles. His remarkable Read more
