If you\u2019re feeling stressed out, meditation may be just what you need. It doesn\u2019t take hours or tons of practice to start gaining the benefits of this calming exercise. You can reap the rewards in as little as five minutes. And perhaps most surprising? Meditating doesn\u2019t always mean sitting somewhere quiet with your eyes closed.<\/p>\n
What you\u2019re doing when you meditate, in whatever form, is stepping out of your day long enough to reorient your mind and body. This allows you to return with renewed perspective, focus and energy, instead of just being stuck in a cycle of stress.<\/p>\n
Try one of these three simple ways to add some meditative time to your day.<\/p>\n
Take stock<\/strong> Schedule a mini meditation<\/strong> Get out of your head and onto your feet<\/strong> If you\u2019re feeling stressed out, meditation may be just what you need. It doesn\u2019t take hours or tons of practice to start gaining the benefits of this calming exercise. You can reap the rewards in as little as five minutes. And perhaps most surprising? Meditating doesn\u2019t always mean sitting somewhere quiet with your eyes closed. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[108],"tags":[],"class_list":["post-13941","post","type-post","status-publish","format-standard","hentry","category-mind-and-spirit-en-nl"],"acf":[],"yoast_head":"\r\n
\nAt day\u2019s end, write down everything you did: brushing your teeth, making school lunches, commuting, meetings, the gym, phone calls. Next to each, write whether the activity was replenishing, depleting or neutral. Some things will be obvious, while moments that nourish may surprise you \u2013 such as the sight of that neatly packed lunch or the daily hellos you exchange at the coffee shop. The goal is to insert more nourishing moments into your days, while turning depleting ones around. For instance, you can\u2019t avoid the commute, but you can make it more calming by swapping talk radio for a book on tape or a podcast.<\/p>\n
\nGet comfortable wherever you are (sitting in your office chair or standing in your kitchen, for instance), and become aware of your mental state. What thoughts or emotions are present right now? Next, focus on your body, head to toe. Where are you feeling tension? Try to release it. Finally, focus on your breath. Doing so disrupts your mind and allows you to shift perspective. When you\u2019re done, give yourself a moment to answer these questions: What do I need right now, and how can I integrate it into my day? It might just give you the boost you need to tackle the next meeting, the trip home, or whatever else is next on your agenda.<\/p>\n
\nFor many of us, the day is spent more in our heads than it is in touch with our physical bodies. One way to get out of your head is to be aware of your feet on the ground (either at your desk or while taking a walk). Your feet are farthest from your head, so actually try to feel the pressure of the different parts of your feet on the ground. If you\u2019re walking, take notice of how your weight shifts from foot to foot. Match your breath to your steps or movements.<\/p>\n","protected":false},"excerpt":{"rendered":"