Maybe meditation is not your thing. Big daily blocks of forced quiet might make you more anxious. (Am I breathing right? Why can’t I stop thinking about dinner?) Fret no more! You can reap the benefits of meditation with occasional easy “breathing breaks.” Let the healing begin…
Good things come in threes. Three breaths: Whenever you feel tense, take three long, deep breaths. Even a few conscious inhalations and exhalations will calm you. Also use cues in your environment as regular reminders to focus and breathe deeply. Examples: Take slow breaths every time you complete a task or walk through a doorway. Beauty in the moment: Three times a day, look around and notice something lovely—the scent of someone’s perfume, the happy sound of children playing. Explore the experience with your full attention. Notice your emotions of appreciation—and carry them with you through your day.
Grab a book. Here’s another way a good book can relax you. Once a day, lie on your back and put a book on your stomach, right over your belly button, and gently inhale to the count of seven and exhale to the count of 10, moving the book up and down. Do this for five to 10 minutes. Deep-breathing exercises such as this calm the muscles surrounding the small blood vessels and allow blood to flow more freely. This helps lower blood pressure.
Let the music be your guide. Instead of feeling pressured to concentrate solely on your breath or a mantra, center on peaceful music. Take three big, slow breaths (inhale for four seconds, exhale for eight). Then turn on your favorite instrumental music. It could be classical, New Age, slow jazz…whatever calms your spirit. Continue slowly breathing in and out as you turn your full attention to the music. Notice the tempo and various instruments. Ask yourself, How does this music make me feel? It’s OK if your mind wanders, but gently bring it back to your favorite sections of the song or symphony you’re listening to. Some experts believe the power of meditation lies in shifting and returning to focus. All you need is three to five minutes of music meditation, three times a week, to feel less anxious and more peaceful in your daily life.
Thanks to Roger Walsh, MD, PhD, author of Essential Spirituality: The 7 Central Practices to Awaken Heart and Mind (DrRogerWalsh.com), and Amy Zabin, DA, MT-BC, founder and director of the Music Therapy Center of Greenwich (AmyZabin.com), for help with this tip.
