- The Easiest Meditation Technique You’ll Ever Try
- When you close your eyes, your brain is a big stirring and lots of things are going to come up. That’s OK
- When a thought comes up, I see it, but I’m going to release it and come back to the mantra
- 7 Simple Meditation Techniques to Practice at Work (to Boost Productivity)
- 1. Use a popular meditation app for a quick refresher
- 2. Before jumping into your task list, take five minutes to count your breaths
- 3. Allow yourself to melt into the present by focusing on sensations and sounds
- 4. Deepen your experience of eating during lunch by being mindful
- 5. Step outside to try a refreshing walking meditation
- 6. Experiment with repeating a silent mantra
- 7. Change it up with a visualization-based meditation
The Easiest Meditation Technique You’ll Ever Try
One of my biggest frustrations when I started meditating was how complicated it was. I would read entire books on meditation, but I never really learned how to do it—they just talked about how great meditation is, and the evidence is conclusive.
Related: I Actually Tried Meditation for 30 Days—This Is What Happened
Countless studies tout the incredible benefits of meditation, from lowering people’s stress and anxiety to helping them have more attention and focus, helping them do better on tests, activities at work and increasing their reported happiness. It’s almost a magic method for improving people’s lives mentally and psychologically, and many people would argue spiritually as well.
I’m going to teach you a very basic tool and strategy for meditation that’s caught on. It’s called “the release meditation technique.” It’s so straightforward and easy that anyone can do it. It’s mantra-based, most of the great meditational techniques they’ve been able to prove by science to give an actual psychological effect over a period of time.
When you close your eyes, your brain is a big stirring and lots of things are going to come up. That’s OK
I’m going to give you a word, and you’re going to focus on that word with your eyes closed. Your whole focus is simple: to have that word repeating in your mind over and over again, very softly.
Keep repeating, even when thoughts come up, which they inevitably do during meditation. So many people say, “I can’t meditate. My brain is too active.
” It’s by meditating that you learn to slow down, control and master your brain.
When you close your eyes, your brain is a big stirring and lots of things are going to come up. That’s OK. That’s going to happen during your first couple sessions and maybe during your first couple of weeks of meditation.
But at some point, less and less thoughts will pop up, and you’ll return to the mantra and find yourself in this bliss state where your brain waves get in a position/frequency to feel better.
During the first couple of meditations, you might not feel anything, and it’s just a nice quiet break from the day; other times, you will find that you feel incredibly refreshed and renewed.
I practice this technique for 20 minutes twice a day. Sometimes I implement it when I’m shifting tasks; if I’ve been answering emails all day and now I’m going to write, I sit in the dignified relaxed position. I set the alarm on my phone for 20 minutes, close my eyes and do the release meditation technique.
I go within and repeat this mantra, and in 20 minutes, I’m fresh and feel I just woke up in the morning or had a great nap. Now I can write creatively, unattached to all my previous activities.
I also use this technique when I’m home before my wife; I meditate before she gets home, so when I meet her, I’m fresh and mentally clean, and open to be present in the moment.
Related:See Brendon Burchard live at the next SUCCESS Live event Sept. 8-9 in Long Beach. Get your tickets here.
I encourage you to use this practice twice a day. Maybe you do it in the morning and at lunch, or at lunch and when you get home from work. Find spots to do it. But you don’t have to do it twice a day. Just begin. Just start.
Give yourself a 10-day meditation challenge. During the next 10 days, try to meditate at least once a day for 20 minutes, following the release meditation technique.Trust me, you’ll feel it. It’s a sensation, a presence, an aliveness and freshness that most people have never experienced in their lives.
At first and if you’re tired and your body needs it, you might fall asleep. That’s OK; let it happen. Whatever you’re going to do, that’s cool.
Our goal is to focus on this mantra; the mantra itself is the word release. Close your eyes and repeat the word release over and over, and when a thought comes up, feel it and sense it—just don’t follow it.
Don’t obsess about the thought, come right back to the word release.
For me, I often start the meditation verbalizing it just to pick up my rhythm and get it in my head so I can focus on it. When you use your voice, your mind commands its focus to that verbal aspect of communicating; it can help you focus and rid yourself of thought. So you might start with your eyes closed and with that rhythm. Release… release… release… release… release…
When a thought comes up, I see it, but I’m going to release it and come back to the mantra
You can use your own word at that rhythm, but I the sound of release because the “r” has a rhythm, a sound to it, and the second syllable helps keep it mantra-based for me. It reminds me to let go of.
And for me, letting go helps me to think of releasing two things: my thoughts and my tension. When a thought comes up, I see it, but I’m going to release it and come back to the mantra.
It also reminds me to release tension in and around my body to find that looseness, that relaxation in my muscles.
It will feel clunky at first, certainly throughout the first day or two as you’re learning to do it, but by the third, fourth, fifth, sixth day, you’ll go into such a unbelievable state of mind and you’ll start feeling more energized throughout the day, more present and less stressed. Most important, you’ll feel refreshed throughout the day.
Close your eyes and go within. Allow your body to rejuvenate in mind and spirit.
Related: Meditation—Your Way?
This post originally appeared on BrendonBurchard.tumblr.com.
7 Simple Meditation Techniques to Practice at Work (to Boost Productivity)
Meditation is nothing new. And it doesn't require anything that you don't already have in this exact moment.
That's the beauty and simplicity of meditation–there's nowhere to go, nothing to own, nothing to lose, and everything to gain by finding stillness during a chaotic day at work.
Too often we fumble through our days at the mercy of demands–our bosses, our clients, or schedules, or our chaotic thought-filled minds.
It's so easy to get sucked into the fast pace of daily life that most people forget what it's to notice their breath. To be aware of their bodies. To simply watch their thoughts pass by leaves on a stream.
That type of presence, connection, and attunement to our present experience is all too rare in our personal and professional lives. And the more we get back to that state of mind, the better we feel, the clearer we think, and the happier we become.
As a coach and licensed therapist who frequently teaches mindfulness techniques to clients, I wanted to write a brief article on tips that my clients find helpful when learning how to meditate.
Some of what I discuss are different ways to practice mindfulness meditation. Others are resources commonly recommend.
My hope is that someone new to meditation–or new to consistently practicing meditation–can read this article and then re-connect with the present moment.
Read the list below to discover seven ways to practice mindfulness meditation at work.
1. Use a popular meditation app for a quick refresher
There are many great meditation apps to try. I recommend downloading several free apps until you find one that feels a good fit. When working with clients, the first two I recommend are Insight Timer and Headspace. Headspace is great for beginning technique and Insight Timer has many incredible free guided meditations for a wide range of experiences and expertise.
2. Before jumping into your task list, take five minutes to count your breaths
As little as five minutes can make a big difference in your day. One of the easiest ways to engage in mindfulness meditation is to focus on the breath.
Sit comfortably. Close your eyes. Now take natural, even, rhythmic breaths. While you're breathing in, count one, when you breathe out, count two. Once you get up to the count of 10, start over at one.
This simple meditation technique is excellent for beginners and individuals that want to develop razor-sharp focus.
3. Allow yourself to melt into the present by focusing on sensations and sounds
After coming to a comfortable rest in meditation with your eyes closed and your breath slowing, turn your attention to the sensation of your body in the chair. To the pressure of your feet on the floor. Bring your awareness to your hands as they rest on your legs. Scan your body from head to toe stopping to acknowledge areas of tension and relaxation.
Then, turn your attention outward to all of the sounds you can hear where you're sitting. Notice everything that hits your eardrum. There's no need to respond to or do anything–for these few minutes, you're just witnessing your experience.
This technique is great for relaxing and feeling grounded.
4. Deepen your experience of eating during lunch by being mindful
Instead of rushing through each bite, savor them. Notice the smell of the food, how it looks, and the complexity of its taste. Bring your awareness to what it feels to chew and swallow. Give yourself permission to be fully present in eating or conversations.
This type of meditation will help you reset and re-focus for the second half of your day.
5. Step outside to try a refreshing walking meditation
Get outside of the office and deep within yourself. Standing still, bring your awareness to your feet, ankles, calves, knees, hamstrings, quads, and your hips. Begin walking slowly and really notice what it feels to walk–how many moving parts are involved in each simple step. Synchronize your breath with each step for bonus points.
This type of active meditation is not only relaxing, it can help you release unnecessary tension from your mind and body.
6. Experiment with repeating a silent mantra
Feel free to create your own mantra or phrase to repeat during meditation. You can pick something as simple as “relax,” or “I am here, I am present, I am ready.” After you've decided what mantra you'd to focus on, start repeating it over and over again in your mind. Align your words with your breath so that it can be rhythmic and consistent.
This type of meditation can help prepare you for upcoming events when you need to perform your best.
7. Change it up with a visualization-based meditation
For something new, try visualizing something. This can be as simple as imaging yourself sitting by a stream. As you're sitting at this stream, notice how beautiful the clear blue water is as it flows right to left. When you notice a thought, visualize it as a leaf on the stream. Watch it float away as you remain in the calm presence of watching this scene take place.
This type of meditation is great for re-connecting to the present moment. Sometimes there are many leaves–and that's perfectly okay! Notice them and you are meditating.
That's what's amazing about meditation–there are millions of ways to practice, and not a single one of them is wrong.
Hit the pause button at work. Reconnect to your breath. And feel the deep peace that is always accessible when coming into contact with the present moment.
Published on: Jan 31, 2018
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