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How to Meditate: 10 Steps to Meditate Anywhere

How to Meditate: 10 Steps to Meditate Anywhere

Being the new kid in class sucks. It’s made especially difficult when the subject is your inner self and connection to the universe. It seems a lot more complicated than it is. Jack White wasn’t born with a guitar in his hand, nor was Lil Wayne born with an iced grill. Meditation takes practice. With enough effort, any of us can reach a meditative state. Through the experience and wisdom gained through repetition, you can meditate anywhere you are. It’s not that you’ll grow an invisible force field. You’ll just get so efficient at reaching the state that you’ll need less and less time to reach it. You can get a benefit from just closing your eyes for 30 seconds if you make use of that time correctly.

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    1 – Relax

    Anytime you reach an obstacle in your life, relaxation should always be the first step. You need a clear head to ensure you’re exploring all of the available options. It would suck to drive off a cliff just because you were too panicked to hear your GPS or read a map. When your mind is clouded, the overcast blocks out the light of your inner bulb. You limit your possibility of ideas. So relax. Stay calm, and walk it off…

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    2 – Breathe

    You’d think since breathing is the most important and consistent function you’ve performed in your life, it wouldn’t be necessary to be reminded to breathe. The thing is, that’s all meditation really is: a reminder to breathe. By focusing on your breath, you’re forgetting all of your problems and dropping the weight of the world off your shoulders to pay attention to the most important thing going on right now in the present. Your breath — the fact you’re alive to experience anything — is all you need to care about. Just breathe…

    3 – Close Your Eyes

    Sometimes in order to focus on our breath and reset, it’s necessary to close our eyes. There’s less stimuli that way. Obviously, you don’t want to close your eyes in the middle of a freeway or battlefield, but when you’re immobile and in a decently safe place to stand, close your eyes for a minute. Focus on your breath entering and exiting your body. It’s like throwing a blanket over a birdcage to convince a bird to relax and go to sleep. Closing your eyes is a great way to ground and balance yourself.

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      4 – Smile

      Feel your face. You don’t have to touch it with your hand (although that’s perfectly acceptable as well). You can feel the stress in your face, and it shows to people you interact with. By smiling, you’re relaxing your face, your entire body, and the world around you. People are more likely to respond to someone who is smiling. If a person is your perceived cause of stress, then smile at that person… if for no other reason than to piss people off. Making a concerted effort to smile forces you to think happy thoughts. Happy thoughts are literally the basis of positive thinking. It’s something you control, and smiling is the first step to happiness.

      5 – Breathe

      I can’t focus enough on how important it is to just breathe. It’s not just for meditation. Breathing is a life skill. Learn to breathe from your diaphragm. Close your mouth and breathe from below your throat as though you’re taking a huge gulp of air after popping out the water. Only instead of breathing through your mouth, breathe through your nose. Congratulations, mouth-breather, you’ve learned a valuable new skill, courtesy of Lifehack.

      6 – Focus on a Mantra

      Some forms of meditation involve a mantra. How you get a mantra is up to you. Whatever you decide to use, just keep repeating your mantra until you’ve stopped thinking about whatever is troubling you and/or keeping you from enjoying your present surroundings. This can be done with your eyes opened or closed and from anywhere you are in the world. You can even repeat your mantra (silently in your head, muttering, singing, etc.) while walking, driving, or performing any number of tasks.

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        7 – Stop Thinking

        All of the meditation practices you’ve ever heard about are designed to teach you to stop thinking, if even for only a second. It doesn’t sound like much, but that one second break is capable of stopping all those constant nagging thoughts jockeying for position in your consciousness. You may be in debt. Work may be difficult. Friends and family may be acting the fool. Is it happening right now? If it’s not, then don’t think about it. If it is, then these meditative techniques will assist you in finding a solution.

        8 – Picture Yourself Somewhere Else

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        Sometimes in life things get really bad. I mean really bad. I’ve woken up in bathrooms, bars, beds, cars, sidewalks, prisons, and all sorts of unsavory places. Sometimes situations occur in life in which it’s better to put yourself somewhere else. Click your heels and chant, “There’s no place like home.” Pretend you’re on a beach, in a forest, or out in the middle of the ocean — whatever is comfortable to you is where you should be. Your mind is capable of traversing time and space. While living in the present is ideal, it’s okay to daydream for a minute every now and again.

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          9 – Light a Candle

          If you’re able to, light a candle. It doesn’t have to be a huge candle. Even a tea light will suffice. You just want some scents in the air and a dancing flame to focus on. Staring at a candle dance is called candle-gazing and is a very effective form of meditation. It’s like sitting and staring at a camp fire. For one reason or another, fire calms us. The flickering of a flame is useful for many things, but clearing your mind and pulling yourself into the present is definitely one of the top ones.

          10 – Breathe

          At the end of the day, your money, possessions, food, surroundings, family, and everything in your life only exists in your head. Why we’re here doesn’t matter. How we got here doesn’t matter. The fact of the matter is that we’re here. We’re not going anywhere. If we’re going to be stuck here, we may as well be in control of ourselves. Learn to breathe. It’s the most important skill you’ll ever gain. Nothing else matters. Just breathe…

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          Last Updated on September 20, 2018

          How to Stay Calm and Cool When You Are Extremely Stressful

          How to Stay Calm and Cool When You Are Extremely Stressful

          Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

          If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

          1. Breathe

          The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

          • Take five deep breaths in and out (your belly should come forward with each inhale).
          • Imagine all that stress leaving your body with each exhale.
          • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

          Feel free to repeat the above steps every few hours at work or home if you need to.

          2. Loosen up

          After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

          Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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          3. Chew slowly

          Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

          Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

          Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

          4. Let go

          Cliche as it sounds, it’s very effective.

          The thing that seems like the end of the world right now?

          It’s not. Promise.

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          Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

          Letting go isn’t easy, so here’s a guide to help you:

          21 Things To Do When You Find It Hard To Let Go

          5. Enjoy the journey

          Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

          Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

          6. Look at the big picture

          The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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          Will this matter to me…

          • Next week?
          • Next month?
          • Next year?
          • In 10 years?

          Hint: No, it won’t.

          I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

          Stop agonizing over things you can’t control because you’re only hurting yourself.

          7. Stop demanding perfection of yourself

          You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

          Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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          8. Practice patience every day

          Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

          • The next time you go to the grocery store, get in the longest line.
          • Instead of going through the drive-thru at your bank, go inside.
          • Take a long walk through a secluded park or trail.

          Final thoughts

          Staying calm in stressful situations is possible, all you need is some daily practice.

          Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

          Featured photo credit: Brooke Cagle via unsplash.com

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