Meditation is a simple practice that can reduce stress, increase calmness and clarity and promote happiness. The key is to establish a regular routine and get comfortable with it.
There are many types of meditation, but the most basic is to focus on your breath. You can do this anywhere, anytime — even while eating or watching television. Simply take a moment to notice your breath, and gently bring your awareness back to it any time you feel distracted.
Three-Minute Breathing Space
One of the best benefits of meditation is that it helps you retrain your brain to be more mindful and aware of your emotions. Research shows that mindfulness meditation can boost attentiveness and decrease stress in just five days.
Doing a quick body scan is a great way to train your mind and body to relax. This exercise can be done in just 10 to 15 minutes and will help you release tension, discomfort or pain. Start with your feet and breathe slowly as you move upwards, noticing any sensations or feelings in the shins and knees, thighs and hips, lower back and abdomen, chest and upper back, neck and shoulders and finally the head.
This short gratitude meditation will give you a boost of joy and contentment at any time. Researchers have found that gratitude is one of the main keys to happiness, so why not pay attention to it in this three-minute meditation?