How to practice fast and effective meditation?

Taking time for yourself is the first thing many people don't do. Ah, heck! When you finally find some free time after a busy day, it's tempting to binge on the latest Netflix hit. Netflix, however, won't do anything for your focus or your health -- and it certainly won't be productive. So, skip at least one episode and give yourself some much-needed alone time. Yes, that's how long you need. In fact, five minutes is even better.
However, when you give yourself very little time to meditate, you have to make sure you do it right and make sure you get the most out of the small amount of time given. You bet! We got you covered. Here are the steps for quick and effective meditation.

Step 1: Wherever you are, find a quiet place
There's a common misconception that you have to be in a sacred space, in a comfortable room, away from reality -- that is, in the comfort of your home -- in order to meditate. While your humble abode is definitely an ideal place to meditate, there are many other places that are great for quick and effective meditation. Think of going to your local park during your lunch break, a quiet corner of the office lounge, and a big oak tree between classes.
Meditation can be done anytime, anywhere. Just remember that the more peaceful and comfortable the space, the easier it will be to enter the depth of meditation. So the key is to find a quiet place that resonates with you.

Step 2: Start breathing
Once you've chosen a quiet space, you can start, which is perfect because your time is limited. Simply place one hand on your stomach and the other on your heart. Take a deep breath and let your stomach fill with air while feeling your heart rise. Slowly exhale your breath, feeling your hand sink as you empty all the air. Focus on feeling and movement; Find your rhythm and move on to the next step.

Step 3: Think about how you feel
Once your breathing rhythm settles down, it's time to check how you're feeling. Pay attention to the tension in your body. Many of us unconsciously hunched our shoulders, frowned, and clenched our teeth. So, scan your body. See if there is anything that makes you feel nervous, anxious, sad or tense, and let it go, don't fight the feeling. Just relax your body and mind and accept the feeling -- accept that it will pass.

Step 4: Don't give up on the first distraction
Even the most experienced meditation advocates sometimes get distracted. it doesn't matter It's going to happen. If you're meditating in a quiet space and you find yourself in a corner of the classroom or in the landscape, distractions are likely to occur. So, it's important to notice when your mind is wandering so that you can redirect your attention back to your mind and body.
An amazing meditation technique we like to use when meditating in public or non-private places is to use distractions to deepen our mindfulness. Tune in to the chirping of birds or the giggling of children on the jungle gym; Notice the shadows on your eyelids as the wind blows through nearby branches; Focused on the chatter coming from the classroom window across the street. Distractions provide an opportunity to pay more attention to things around you that you wouldn't necessarily notice otherwise. The trick, however, is to recognize when your brain is distracted and when it is using distractions to meditate deeply.

Step 5: Find your mantra
Touch your Sanskrit necklace. Which one are you wearing today? Maybe it's Niyama(activism) or Prana(breathing), maybe it's Bhakti(dedication) or Shanti(peace). Focus on the word on your necklace and make it your mantra for meditation.
If you're not wearing a Sanskrit necklace, simply think of a word that represents how you feel and what you want to get out of a quick and effective meditation practice. Maybe it's love, compassion, awareness, presence, or even strength. Whatever it is, pay attention to the word; Do this every time you take a breath. Let your mantra guide your thoughts during meditation.

Step 6: Count the Mala
This is an extra step for quick and effective meditation, which is why we absolutely love Mala beads and recommend wearing them daily -- they just make meditation easier, anytime, anywhere. Yes, you'd better believe it! Traditionally, twist beads have been a useful meditation tool to guide you through the meditation process. So, if you bring the Mala necklace to your next quick meditation, hold them in your hand. With each breath, move your fingers from one to another; Count until you get back to where you started

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