A Quick and Simple Meditation for Busy Executives – Many executives think they are too busy to spend all day meditating or thinking positive thoughts. Things need to be done; strategies need to be planned, and networking and dealing with staff, employees, clients, and customers don’t happen when one is in meditation.
That said, the psychological and physical benefits of meditation are profound and undeniable. I have been meditating for over 50 years, since 1971, when I learned Transcendental Meditation (TM), which was brought to the United States by Paramahansa Yogananda. The problem I found is that I was taught that ideally you must meditate for at least 30 minutes or more every day to get any real benefit from the practice. In fact, the longer the meditation, the better. Unfortunately, the pressures of work and life distracted me from my meditation practice, and I burned out.
Scientific studies have shown that consistent meditation reduces stress, controls anxiety, promotes emotional health, decreases depression, lengthens attention span, increases awareness, reduces age-related memory loss, improves sleep, decreases blood pressure and heart rate, increases sense of calm and inner peace.
When I was actively practicing law, raising a family, self-care and trying to contribute my time and efforts to my community, it was difficult to find enough hours to meditate, much less 30 minutes. I have been studying meditation and how to streamline the process and still be effective intensely for 20 years and have become a certified meditation coach. I have since discovered a quick meditation that executives can do quickly and easily in five minutes (or less) with all the benefits of longer meditations.
Most people can do this in the shower, on the toilet, walking to or from the car, between telephone calls or any spare moment. It only requires practice and consistency. If you like, you can record it on your telephone and listen to it when you want to meditate. That way you can be sure to limit it to five minutes. If you want to meditate longer, just keep meditating after the meditation ends. Otherwise, just listen to your voice.
1. Begin by taking four deep breaths Breathe as deeply as is comfortable, but try to inhale, hold, exhale and hold.
Each time, try to inhale, hold, exhale, and hold a little longer until you feel you have reached your limit. Focus on the breath, feel your lungs expand, your diaphragm extend, and the air go in and out of your body.
As you inhale, notice that you can’t focus on your breath and think about work at the same time. Your mind stops thinking as you focus on the breath. At the end of the fourth breath, keep breathing and focus on the quiet. You will notice that thoughts will intrude like a bad habit. When that happens, bring your attention back to the space between thoughts.
2. Expand the length/time of the space between thoughts
As you continue to breathe, notice that there is a brief space between thoughts. It is like the mind takes a breath after each thought. Focus on that space for as long as possible. As you focus on the space, imagine that space getting longer and longer.
Imagine that space getting longer and longer. It may be one second to start, then two seconds, then five seconds. However long your mind will stay still is perfect to start. Perhaps your goal could be ten seconds, twenty seconds, or even a minute (for more advanced practitioners). You will notice that in the space you will feel like you are floating or getting lighter and lighter. This is how it feels when your brain stops the hamster wheel of thoughts, even if it is just for a second.
3. Notice how much better you feel.
Notice how good that it feels to be in that space with no thought. Then smile. Smile a big smile, like a mule eating briars. Notice that you are calmer, at peace, more energetic and your mind is clear. Open your eyes and go about your day with a new attitude, a new perspective. You don’t have to do anything other than notice what is different about your day when you open your eyes.
You certainly can keep going, for as long as you have time. The more you practice this, the more you will integrate the feelings of peace in your consciousness and awareness. By taking these five minutes, you will notice that your world has changed in subtle or substantial ways. It will be the best five minutes you will spend during your day.
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