A busy mind, a judging voice and being stressed used to be part of my daily life. Oh, and not to forget my sleeping problems!
I discovered meditation 10 years ago and my life has changed ever since. Let me share easy methods with you that help to calm your mind and will get you back into the present moment.
Take a couple of deep inhalations and exhalations. Fill your belly with air and exhale everything out. Close your eyes and just focus on your breath. After 3-5 conscious breaths, let the air flow naturally through your nostrils in and out. Observe your body sensations. Feel how your body and mind relaxes with every exhalation.
Next time when you are outside, be aware of every step you take. Be aware of your surroundings, keep your eyes open and just watch the outside world. People, buildings, the sky, trees, birds, changes in nature etc. You will gain a new fresh perspective by coming back into the presence and stepping out of your mind.
Bring your focus to an object. It can be a burning flame, it can be a plant, it can be the ocean. You can go deeper and bring your gaze in between your eyebrows with your eyes closed. Just choose something and look at it for about 3-5 minutes. Stay concentrated and let the air flow through your body in and out. By focusing your attention you free your mind from distractions that cause stress and worry.
4. BODY SCAN
Sit or lay down. Close your eyes and focus your attention on each body part. Start with your feet, go up to your shins, knees, thighs, buttocks, hips, lower back, belly, chest, upper back, shoulders, neck and finally your head. Allow yourself about 5-10 seconds of silence with each body part. This helps you to step out of the mind and to get a sense of how that body part feels in the present moment.
Meditate with the help of guided meditations. Allow yourself to connect deeply to your awareness and find stillness in your mind. Watch this free guided meditation.