15 minute meditation can have a positive impact on your wellbeing, both mentally and physically, but you don’t need to spend hours to benefit from it.
Meditating for 15 minutes a day has numerous benefits such as reducing stress, improving physical health and increasing focus.
Yoga, guided visualizations, or chanting mantras are great ways to get the most out of your meditation practice. Here are some tips on how to make the most of a 15 minute yoga session:
Decide on an approach to 15 minute meditation that is suitable for you
Selecting the right meditation technique that fits your needs is the initial step. Alternatives such as mindfulness, guided visualization, mantra-based and breathwork are viable options that can all be done in 15 minutes or less.
Consider what works best for you and begin with a comfortable position.
Make sure your desk is uncluttered and provides enough light for you to work comfortably.Create a comfortable workspace: Make sure your desk is tidy and well-lit so that you can get your work done more easily.
Set up a dedicated space for meditation in your home or workspace. Make sure it’s free of distractions like clutter and electronics, and decorate the area with art pieces or plants for additional tranquility.
When meditating, sit in a comfortable chair with your back straight and supported. Wear loose clothing to ensure you can move freely.
If you find it difficult to concentrate while meditating, try setting a timer to remind yourself when the session is done.
This can help keep your thoughts on track and relieve any anxiety about taking too long.
Start with Deep Breathing:
Take a few slow and continuous breaths to instantly bring your body and mind into relaxation before beginning your 15-minute meditation session.
Inhale deeply through your nose for three seconds, hold it for a few seconds then exhale slowly out counting from one up to five. Replicate this process repeatedly until you experience tranquility and serenity.
Connect With Your Imagination:
Imagination exercises can be a great way to detach from reality and make meditation easier.
Try focusing intently on an image of a calming place, such as a beach or park, and continuing deep breaths until your mind is filled with beautiful visuals of being there.
This can help you reduce stress and clear negative energy from your headspace.
During your workouts, focus on a different muscle group each day.When exercising, it is important to target specific muscles daily.
Focusing on one body part at a time during meditation can help bring you into the present moment.
This can include visualizing what it feels like, smelling nature, listening to peaceful music, and feeling how your clothes move against your skin.
You can start from the top of your head and work downwards or simply focus on whichever area of the body needs more awareness. Spend 10-20 seconds focusing on each section for best results.
Journal Your Journey:
In your meditation sessions, take moments to reflect on what has just occurred. Think about any feelings or thoughts related to current goals that may have come up for you.
Writing them in a journal afterwards can help you process and organize these reflections even better in the future!
End With Gratitude:
At the end of your 15 minute meditation, take a moment to recognize and appreciate yourself — this can range from a simple “well done” to something more meaningful such as “I’m thankful for how far I’ve come today.”
You may also want to offer yourself love and kindness while you’re meditating. The words that resonate most deeply with you in the present moment will be perfect.
After all, our goal should always be UNCONDITIONAL compassion and love towards ourselves.
