- Frustrated? Breathe in. Breathe out.
- Worried? Breathe in. Breathe out.
- Overwhelmed? Breathe in. Breathe out.
- Confused? Breathe in. Breathe out.
- Exhausted? Breathe in. Breathe out.
We are breathing in and out all day for survival, but when you take a moment, and just breathe, you make room for what you need most in that moment. It could be getting clarity on an idea, pausing before reacting, or easing the frustration of a traffic jam and anything in between.
If you think meditation is too woo-woo for you, think again.
Meditation is good for business.
Meditation can make you a better leader. In a Forbes article, one business leader says “It helped me to put stress and demands in a container, dealing with them slowly and focusing on the important decisions, both at work and at home.”
There is scientific research that demonstrates the benefits of meditation for your body and brain.
From the Huffington Post: “We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time we have evidence that they can also influence key aspects of your biology,” lead researcher Dr. Linda Carlson of the Tom Baker Cancer Center at Albert Health Services, said in a statement.
Meditation slows aging.
Studies show that meditation changes brain physiology to slow aging. “Cognition seems to be preserved in meditators,” says Sara Lazar, a researcher at Harvard University. – Quote from 8 Ways Meditation Can Improve Your Life
1. Schedule it
Set an alarm on your phone or computer for a 10 minute breathing break. When you build it into your schedule, it’s easier to take the time.
2. Use an app
Try Lucent for 5 minutes of daily focused breathing.
3. Try guided mediation
Visit this page for a free sample of guided meditation.
4. Write into it
Try journaling before or after a few minutes of being still and breathing. Ask a question or identify a struggle before you get quiet and then write down anything that pops up when you are finished.
5. Create the quiet
If the idea of 5-20 minutes just to breathe sounds completely out of reach, learn how to create the quiet.
6. Make it work for you
If the whole concept of quieting your mind is unnerving, try a different approach. I offer a few suggestions here.
7. Build it into your morning routine
Make meditation part of a stack of other healthy habits before you start your day. A morning routine gives you what you need to give to everyone around you for the rest of the day.
Try one or all of these 7 ways to take little breaks for breathing.
And if you hate meditation, call it something else. Call it mindfulness, stillness, or simply call it a little break for breathing. Do it everyday for a week and see if you notice a difference. Did it make room for ease, calm, clarity, or energy? Did it make you smile?
If the answer is yes, do it again.