When you are really busy, using meditation for de-stress is usually the last thing on your mind. Worse still, the images that we see online make meditation seem like something that is aspirational. Something for celebrities. Busy, we don’t have time for the hassle involved. But there are ways to use meditation for de-stress when you don’t have much time.

 

Why Is Meditation For De-Stress A Necessity

 

Today, we are getting to the point where there is a growing feeling that we haven’t got things right. That we are too busy. Too stressed. Too tired. Too outward looking.
With the effects undeniable in the workplace, theguardian.com reports that workplace stress is costing UK businesses £6.5bn a year.

Anxiety and depression rates are now increasing amongst our children too. Thus, more and more of us are choosing to take a fresh approach to our perspective, values and time.
Time.com states that when last measured in 2012, meditation rates for the U.S. workforce had risen to 9.9 percent and looked set to rise further.

We all know that stress, pressure and anxiety affect us physically as well as mentally. Our body hurts when we hurt. From our heart rate, to our backs, brain, muscles, hair, skin, blood pressure, sleeplessness and so much more, we can feel and see when we are stressed.

Our bodies are in an on-going heightened state. And we know that stress is bad for our health.

 

How To Regain Balance

 

Similarly meditation is good for us, because it works in the opposite way. As we focus on ourselves. As we make time to slow down and look inwards, we begin to calm down mentally, our bodies can begin to relax too.
Our heart rate slows, our blood pressure decreases, our muscles relax, our brain can return to its relaxed state, and optimum level, an so on. And science is backing this up in black and white.

Sciencedaily.com reports that new research has shown that a single mindfulness meditation session can reduce anxiety. A one hour session produced measurable improvements in people with anxiety. One week later, anxiety scores were reduced even further. The ‘psychological and physiological benefits’ from meditation were clear.

Thus meditation for de-stress works because it changes us mentally and physically for the better. It requires nothing more of us than ourselves. In return we find mental and physical peace. We realise that we are enough.
We stop looking outwards and look inwards. We change our perspective from more to enough. And so meditation for stress brings us peace, joy and gratitude.

 

How Long Do We Need?

 

Research shows that ten, even five minutes of meditation can make a difference to how you feel. For most of us that is ‘do-able’ and enough.
So let’s take a look at what 10 minutes of meditation for stress looks like.
How do I fit ten minutes of meditation for de-stress into my busy day?
When you are busy ten minutes is a lot. Believe me, I understand, I am a busy mum too. But it is possible, I do it and so can you. How?

 

Easy ways to fit meditation for stress into a busy day

 

1.First of all, do this without pressure.

You do not need to do it for long. Ten minutes works for me, five may suit you better. Sometimes I would like to do it for longer but I don’t have the time. On occasions, I miss a session and do it later in the day, usually later in the morning.
Time won’t always be on your side. The important bit is your intention and that you make it a general habit.

 

2. Plan to do ten minutes of meditation for stress every morning.

Why the morning? Our day is already busy, so we have to find extra time. Get up ten minutes earlier than you usually do and there you are – an extra ten minutes for meditation for stress.
The other benefits are firstly, that no-one else is up to disturb you. Lastly, the day is just about to begin, so you can make sure that your thoughts and feelings get off to a good start.

 

3. Sit somewhere peaceful where you won’t be disturbed.

I like to sit on the floor facing a large window with a view of the sky. Some people like to have tranquil music quietly playing in the background, such as ocean sounds. I like nothing at all, just the peace of the early morning.

You may also want to light some scented candles, use a singing bowl, essential oils or a chime during your session.

 

4. Sit still and focus on your breathing.

Many people like to close their eyes. I like to look at the sky. Think about each breath as you slowly breathe in and out. Follow the breath as it moves through your body.

 

5. Explore how each inhale and exhale feels within your body.

Think about how your neck feels. How your back feels and so on. Moving down until you get to your toes.

 

6. Listen to the quiet or music around you – keep breathing.

 

7. Now let any negative thoughts pass out of you as you exhale – continue breathing.

 

8. Think about gratitude for your breath, for the time to meditate.

Think about one or two things that you are grateful for. Continue to breath. Stretch up and release. Repeat. Finish deep breathing when 9 are ready. And that is it. Meditation for de-stress in ten minutes, five if you prefer.

 

If I feel overwhelmed at any point in the day, I do the same quick routine. You can meditate anywhere at anytime.
There are lots of guided meditation videos on Youtube and other websites. Or there are DVDs and CDs that you can use. Guided meditation is when someone talks you through your routine. You may prefer guided meditation or unguided – see what works best for you.

At Spark Your Bloom, we have a wonderful stock of specially selected meditation props that we like to use during meditation. From our chakra scented candles, to our gorgeous bergamot and nettle tin candle and our stunning handmade nepalese singing bowl, you’ll have great fun creating your own meditation for de-stress routine.
The most important thing to do, is to start where you are today.

 

SparkYourBloom Today And Everyday!