Simple Meditation Technique to deal with Anxiety and Stress – Part 1

You do not need special places, timing, or even postures for effective meditation.
You do not need special places, timing, or even postures for effective meditation.

In the last posts (Part 1 & Part 2) I discussed about mental health and the most important time of the day where your emotions and thoughts can set a trend for the day. This post let me share with you a very simple meditation method that will help you reduce stress and anxiety dramatically in your daily life. It can also help you become attain peace and calmness if you practise it every day.

The very word meditation sometimes puts us off. We have, at least some of us, have tried in the past various meditation techniques and have failed to achieve the consistency in practise. Two most important obstacles were time and achieving concentration. We either did not have the time to put aside for the meditation. Some meditation techniques demanded a particular time of the day be set aside for it, especially like early mornings which turn out to be particularly difficult for those who are night birds. Some meditation methods insisted on long durations of practise – sometimes even an hour out of our daily routine. The other reason why we give up a few other meditation techniques is because of its demand of nearly super human single minded concentration which seems to be more difficult than time. Just when we want to empty our minds that all sorts of silly thoughts come into our heads.

The meditation technique which I am sharing is neither time consuming nor requires inordinate amounts of mental concentration. You don’t even need to practise it at a regular time too. In fact, the efficacy of this meditation technique lies in practising it everywhere and anywhere you can.

Move into this moment using your body. Now is where Peace is.
Move into this moment using your body. Now is where Peace is.

The Technique

The technique is deceptively simple. All you need to do is to simply move your awareness into your body and this moment. Let me explain how to do that.

First of all, you do not have to assume any meditative posture for this. Doing that can help you initially if you are used to practising meditations, but otherwise it’s not necessary. Again the best benefits of this technique can be extracted if you do this anywhere in any posture.

Simply begin by watching your posture. This can be done either by closing your eyes or with your eyes open. The goal here is to bring yourself, your mind I mean, into this moment and to ground yourself. It means you are bringing yourself here and now. Becoming aware of your posture or physical presence is an easy way to do this. Be like this for a while.

Become aware of your body from the inside. It means you are going into being the posture. See, all postures are actions like sitting, lying, standing, resting, etc. So go into that doing. Be it. Be the sitting person, be the standing person, or be whatever your posture is doing right now. Do not be deceived by the simplicity of this technique. Try it and you will find tremendous results.

The Thinking Mind

Just become aware of your thoughts. No need to control them or suppress them.
Just become aware of your thoughts. No need to control them or suppress them.

Well, what about the mind? You do not have to empty your mind. Just watch it. Do not try to clear your mind. Neither do you try to hang on to a particular thought. Just let them be – in the background. Your awareness is into your posture. Into being.

It means you are letting your mind be what it wants to be and YOU are going away from it. Yes, you and your mind can be separated like that. By ‘you’ here I mean your awareness. So simply let your thoughts be, let your mind be.

What you are doing is letting everything be. You are not trying to change anything. You are moving into the being of the moment. So, like I said, it does not require extraordinary consciousness. Just plain awareness. It’s easy.

Time and Duration

Do it anywhere you want. without any special postures or asanas.
Do it anywhere you want. without any special postures or asanas.

You can do this meditation anytime and anywhere. And you can do this for any duration ranging from just a few seconds to an hour too. In fact, I would not recommend that you do this for longer duration at a set time of the day like other meditation practises. The efficacy of this technique lies in its time flexibility.

I have noticed that in meditation practises people tend to get the best benefit out of it during their early days of practise and then gradually the benefits seem to disappear. The problem is not with the technique but in our ability to compartmentalize our daily routine. We usually stop the benefits of meditation influencing us in the rest of the day after the meditation. In the beginning days of practise, we are so motivated that we feel the lightness, joy, calmness, or peace that we gained during the meditation all through the day. After the initial motivation wanes, we tend to go back to our worry patterns and even the meditation seems to become a burden at times. So what peace we gain during the meditation practise seems to fade within ten minutes of getting up. Yes, any good meditation practise can change that and affect our whole life positively in a long term practise. But that again takes us back to our initial problem of consistency in practise.

So the best way to gain benefit out of this practise is to do this meditation just about two or three minutes or less and do it number of times per day. As you do not have a restriction of posture and you don’t even have to close your eyes for this meditation, it makes it easy to practise this meditation just about anywhere. While sitting in the office or the class during a break, while travelling (if you are not driving, of course), during brief periods of waiting, in the toilet, just after eating. Read the next part here for some best recommended times that can provide greatest benefit out of this technique.

Benefits of Meditation

The meditation can help you remain peaceful and calm all through the day easily.
The meditation can help you remain peaceful and calm all through the day easily.

The first thing that you will notice is the flushing of stress and anxiety. An instant calmness will come over your body and mind as you become aware of them. When you move into the posture and be the posture, what happens is that you are letting go of your identity with your thoughts. You are not stopping the thoughts, but are not attaching yourself with them anymore. Again, the goal is to move into ‘here and now’. Be only in this moment. Any thoughts about the next moment let them be. Just watch them. Don’t try to change them.

This technique acts a vacuum cleaner for stress and emotions. What I mean is that it can effectively stop stress and bothersome emotions from affecting other areas of your life. So when you practise this regularly, you stop carrying emotions across different areas of your life. Stress of your personal life will not affect your professional area. And vice versa.

Due to its flexibility, this technique can be incorporated in your daily life far easily than other longer methods. Of course you can continue any other meditations and Kriyas that you are already doing or intend to take up. In fact, this practise will aid you in other mind management or spiritual techniques.

A constant state of peace will become yours when you pepper this practise along the entire day. You will notice that you are able to look at problems in their proper perspective and proportion. In fact you will even be able to deal with tougher issues with a presence of mind. Worry becomes lesser.

The second part of this post gives you some best recommended times to practise this meditation as well as more useful tips to get the most out of this meditation practice. Read the second part of this post here.

Suggested Readings:

How much time do you spend for your mental health? – Part 1

How much time do you spend for your mental health? – Part 2

Simple Meditation Technique to remove Stress and Anxiety – Part 2

Frustration: The Shortcut to Failure

 

Photo Courtesy: adamr, digitalart, Ambro @ freedigitalphotos.net

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