You know the benefits of meditation. Unless youʼve lived under a rock for the past 20 years or so, youʼve seen the stories. Science now agrees with what the ancient mystics have known for centuries. Meditation has mental and physical health benefits.
You should set aside adequate time to meditate daily. But did you know that meditation “mini-breaks” during your day can also help relieve stress and anxiety?
With todayʼs hyperactive society, itʼs usually impossible to take a long break during your workday to meditate. But here is a three-step approach for a mini-stress break that you can do multiple times throughout your day.
1. Find a comfortable place to sit. It may be your desk chair or another location. Ideally, it should be a quiet place, one where you will not be disturbed. It should also be a place where you can close your eyes briefly without the boss thinking that youʼve fallen asleep on the job.
2. Take a deep breath, expanding your belly as you inhale. Hold the breath for a few seconds, and then exhale completely, starting from your belly and exhaling out through your lungs. Focus on your breathing. If thoughts of work or other issues cross your mind, donʼt get frustrated; merely return your attention back to your breathing.
3. Repeat this process a total of four times. Be sure to allow a few seconds break between breaths so that you donʼt hyperventilate.
This strategy activates your parasympathetic nervous system. This cools the stress hormones that may be ramping up your bodyʼs defenses. Itʼs not going to substitute for meditation, exercise or other more involved stress-busters. Nonetheless, this one- minute relaxation break can help you escape the cycle of constant stress under which you may find yourself.