Is the stress hitting mercilessly again? These 5 short meditations will quickly help you find inner peace and serenity

These are moments when suddenly all too much. Whether in the office or on the go: Suddenly the fears or the stress overwhelm you and block every reasonable thought. In all honesty: you will never completely prevent such attacks. But you can learn to deal with them and not let them overwhelm you.

How do I find inner peace in the short term in everyday life?

Of course, those who meditate regularly go through life more relaxed in the long term. But what do you do when the waves collapse in front of your computer in the office? The good news: Exactly where you are right now, you can apply short meditations with success. Mentally detach yourself from the action around you for just a few seconds or minutes and do one of these 5 relaxation exercises. 10 seconds are sometimes enough to dissolve inner tension into thin air.

5 meditation exercises for everyday life

Beginners benefit from these simple relaxation techniques as much as real meditation professionals. The reason: The time span in which you keep your concentration is very short:

  1. Focus on the breath
    Put one hand on your stomach and consciously focus on your breathing. Count your breaths – one second to inhale, two seconds to exhale – as you watch your body move. Focus only on your breath for 10 seconds and you will feel the tension release.
  2. Feel yourself
    How do your hands feel on the keyboard? Or your back on the back of the chair? Concentrate on the feeling in your body and make yourself aware of the moment in which you are currently. Allow any thoughts that are presently arising. Meditation is not about suppressing sensations. Before you completely drift into another world, however, direct your attention back to your body awareness.
  3. Body scan from head to toe
    Close your eyes and focus on your forehead. Start scanning your body once from top to bottom. Pause briefly in some places such as your eyes, mouth or neck to be aware of them. Do not pay special attention to any sensory impression, do not fixate yourself on a single one. Go ahead calmly without categorizing or judging the sensations. Scan your entire body 2 to 3 times and notice how your body feeling changes with each pass.
  4. Bright, warm light shines on your face
    Recall the warm feeling of a ray of sunshine gently shining on your face the next time you feel overwhelmed. Now imagine how this warm light is slowly spreading throughout your body. Let this relaxing warmth and light melt away all tension.
  5. Talk to yourself like you would a friend
    Ask yourself what you value most in your life or what you particularly like about yourself. Make yourself very aware of these things individually and develop a feeling of gratitude for them. Immerse yourself in this feeling and let it sink in for at least 30 seconds.

What are the benefits of meditation exercises?

Short meditation exercises can get you out of a momentary overwhelming situation or out of your negative carousel of thoughts. In doing so, you direct your attention specifically to your body and your breathing. The multitasking, the complete “being outside of oneself”, becomes the attentive concentration on the self in the here and now. And that has an extremely calming effect on the body: the blood pressure drops and the release of stress hormones decreases. You breathe deeper and signal to your body and mind that they can relax again.


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