The art of meditation: quick escapes to focus your mind and soothe away stress - One-, Five- & 10-Minute Solutions

Natural Health, May, 2004 by Linda Shelton

If you're searching for a cure for stress and anxiety, look no further than your own mind. The calming mental practice of meditation is a powerful tool; practiced regularly, it can induce a state of awareness, serenity and well-being.

Meditation is more than a mental vacation; it's a proven antidote to daily tension. When you extricate yourself from what is happening externally by turning your complete attention inward--even for a few minutes--you become more attuned to your thoughts, which in turn brings clarity, energy and vitality to your entire being.

The following simple brain games will enable you to flex your mental muscles, improve your concentration and revive your spirit. This is what total fitness is all about.

If you've never meditated before, here are tips to get you started:

Find a place you can be comfortable, either sitting or lying down. Experiment to see what works best.

Avoid distractions. Turn off the TV and take the phone off the hook.

Close your eyes.

Breathe slowly, expanding your rib cage, allowing the air to fill your belly; don't breathe shallowly from your chest.

Try to stop thinking, if thoughts do come up--as they likely will--observe them without getting involved. Instead, concentrate on your breathing, a visual image or a mantra.

10--minute meditation

Try this easy-to-do breathing practice to help you find a conscious peace of mind.

First, get comfortable, either seated or lying down, and close your eyes. As you begin to breathe rhythmically, imagine your body relaxing. Inhale fresh, clean oxygen; exhale negativity and tension out. With each breath, imagine your entire body letting go. If you have trouble staying centered, picture a beautiful place such as a beach to focus your mind. Imagine the smell of the air and water, feel the warmth of the sun and the sand around your body. Now begin with your feet: Clench your toes and release them a few times, then let them relax. Move up your body in the same fashion--tense and release your legs, hips, hands, arms, spine, chest and neck. Let the tension melt from between your eyes and soften your mouth. If you notice any particular knots of tension, "breathe" into these spots as you exhale, allowing them to unwind. Once your body is completely relaxed, you'll notice it's easier to quiet the mental chatter that comes with constant stimuli and tension. Rouse yourself out of this space slowly; it's a place you'll want to return to again and again.

less than 10: one-minute respites and five-minute breaks

Use these easy techniques to get a quick energy boost focus your mind and release stress.

Say "om": Chant a mantra (such as "om" or another repetitive word or phrase) to quiet your mind and get you focused in the zone.

Breathe easy: Inhale and exhale through your nose, creating a rhythmic pattern that lengthens progressively. Inhale for four counts, exhale for four counts; then inhale for five counts, exhale for five counts, and so on.

Move and repeat: Along with your breathing, repetitive movement like walking, jogging, swimming or t'ai chi can be used to induce a meditative state.

1 min. Quiet your mind to gather momentary calm. Sit with your eyes closed; inhale for 4 counts, exhale for 4 counts.

5 min. Before sleeping, slow and deepen you breathing as you visualize your body relaxing from head to toe.

10 min. Take a mindful walk: Meander and stroll, brining all of your attention to the beauty of your surroundings.