Two-Minute Meditation Techniques That You Can Do Anywhere

Meditation is said to be good for the body, mind, and soul. It can also work wonders in alleviating stress and even help with disorders such as migraine headaches.

However, stressing out about being able to meditate is never a good thing. Instead, taking a few minutes out of your busy day to practice some meditation techniques will keep you up and running and staying that way.

If you are like most individuals, taking time out for exercising or meditating is not a reality at the moment. However, that does not have to stop you. If you have two minutes here and there, you can practice these meditation techniques anywhere.

Relaxation and Tension Techniques

A great way to practice mediation is to experience what it feels like to relax your muscle tension. However, the first part of learning to relax is to differentiate between relaxing your muscles and tightening them.

Sitting at your desk, begin with your feet and flex and point your toes. Move up to your calves and tighten that area and hold and then release. Move up to your thighs, repeat this same procedure, and work your way up through all of the various muscle groups in your body.

This procedure tightens the muscle groups so you become more aware of your body and thereafter will be able to recognize how to release that tension and relax.

Deep Breathing

Sit quietly for a few moments and take the time to breathe in through your nose and out through your mouth. Make sure that you feel your belly and diaphragm move up and down so that you know you are doing this correctly. Practice some deep breathing slowly and calmly so as not to hyperventilate.

Breathe quietly while feeling the tension in your body melt away, muscle by muscle, inch by inch. Let the stress leave your body with each breath and return clean and refreshed.

Clearing Your Mind

You can sit in your car during lunch hour and take a few deep breaths, stretch a bit, and roll your neck gently from side to side. Resting your head back, close your eyes and picture a clean white sheet of paper.

Clear your mind, release any negative thoughts visualizing them floating up and out through the top of your head, leaving nothing behind but clean pure white paper. Find that place in your gut that feels peaceful. Continue to breathe in through your nose and out through your mouth, letting all thoughts go outward.

These techniques can all be utilized anywhere and every day. Practice them daily and you will see that these little techniques can go a long way to clear your mind, body, and spirit.


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