Meditation Practices for Busy People

 Nearly 70% of the world’s population suffers from anxiety and at such times it is important to find a way out of all the global chaos. We desperately need time with ourselves, where we can really live. We present and capture the experience of our best life, but where can we buy this extra time so we do not fall behind in the race. The answer is that we can incorporate some of the advanced meditation habits into our daily lives

Here are some advanced meditation practices for busy people-

1. 4-7-8 Breathing Meditation

Breathing 4-7-8 is an easy advanced mindfulness meditation technique when you are lost or confused, it helps to calm the mind and increase concentration.

Directions

• Take a deep breathe while closing your eyes
• Keep your mouth slightly open and press the tip of your tongue against the roof of your mouth above your upper teeth
• Exhale until you feel your lungs are empty.
• Close your lips and inhale four times with your nose
• For Seven counts, hold your breath
• Exhale eight times with your mouth, keeping your tongue in place
• Repeat four more times. Eventually, you can work your way up to eight full breaths

2. Technical Support

With so much technology around, it is easy to find meditation apps or courses online. Following a few minutes guided meditation, to get some new perspective and change in energy. All you need is a headphone and 5-10 minutes of spare time.

3. The Silent Mantra

Whenever you feel anxious about anything in your career, saying the Mantra quietly can work wonders. It is an excellent advanced mindfulness meditation.  You can create your own mantra, it could be an affirmation, a chant, or anything. You need to repeat it over and over again aligning it with your breathing. It has to be consistent and rhythmic. Doing so will calm your nerves and better prepare you for the upcoming event.

4. Mindful eating

Mindful eating is an excellent advanced meditation practice for busy people. Lunchtime can be a great opportunity to practice mindfulness.

• Instead of rushing through your food, give time to savor each bite.
• Feel the food melt in your mouth, feel how your mouth works while chewing
• Track food movements as you swallow, feel the texture and aroma
• This way you will see that the food is very tasty

Since a balanced diet will reduce your speed you will feel full sooner and eventually lead to weight loss. Mindful eating increases digestion and balance of the diet, making sure you get better nutrition and higher benefits by eating what you choose.

5. Walking meditation

Walking meditation is quite popular among people who are short on time and it has several advantages. Firstly you choose to walk a short distance instead of driving which is environmentally friendly. Secondly, walking can be a very good physical exercise. So your body will stay fit. Thirdly, you will be able to meditate in the time given to you.

• As you walk, be aware of every body movement you make
• Feel every step you take
• Notice the ground under your feet, taking off your shoes will give you a better experience of walking on the grass
• Look around you and notice your surroundings
• Synchronize your breath with each step you take

6. Meditation while waiting

They say that time gets longer when you are waiting for someone or something, but you can make great use of that time by meditating. Time flies easily and you also get the benefits of meditation.

SOURCE:  Meditation Practices for Busy People