Five simple ways to meditate

Meditation, everybody should do it. Even Google used to have a Jolly Good Fellow, Chade-Meng Tan, who encouraged fellow employees to meditate and be mindful. We’ve read a handful of articles in business, health, education, and self-help that says we should meditate yet many of us couldn’t wrap our fingers around this thousand-year-old practice. We easily give up despite claims that meditation enhances the immune system, improves cognitive abilities and stress management, and reduces anxiety, depression, pain, and inflammation. Why? Of course, there are concerns, but before we retaliate, we have to know that there are numerous ways to meditate. In here are five of the most straightforward meditation techniques that can be done in an instant:

Breathe and only breathe

Breathing is central to meditation. One just needs to focus on inhaling and exhaling for a good few minutes. It can bring immediate calmness and relief.

Chant a mantra or an affirmation

We all believe in something. We all desire a certain state of mind. We can create a set of mantras or affirmations to make us feel better. If breathing is not enough, we can include a mantra or an affirmation that we can say repeatedly.

Scan the body

Meditation isn’t just sitting in a lotus position. It can also be done while lying on a surface. Such act is conducive to body scanning or focusing on a specific part of the body simultaneous to breathing. One can also imagine a light that travels from the head down to the toes and back.

Walk

Walking is second nature to many people, but walking with a heightened level of awareness in every step is a great form of meditation. It brings to attention the act of lifting, forwarding, and bringing the feet back to the ground.

Listen to music

Music has been relegated to the background of our day-to-day lives because we can always listen and sing as we do our chores. However, a good two-minute of intense attention to a song is enough to bring the senses to the present moment.

The benefits of meditation are undeniable, and one can always choose to go with the traditional or explore the different forms of meditation to find what works. The five techniques in this article are the simplest because these do not require much from us. All it takes is doing.