Meditation is a set of techniques – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness and achieve a mentally clear, emotionally calm, and stable state.
...Taking a Step Back
If you find yourself taking shallow breaths or feeling a little anxious, the 5-4-3-2-1 practice can help restore your breathing and a sense of calm. Each steps focuses on one of the five senses. The first step starts with naming five things you can see.
...For calming yourself
A Guided Meditation For Opening & Calming: This meditation guides us in collecting and quieting the mind with the breath, and then relaxing all effort, and simply resting in what is.
...For in between meetings
Following your breath mindfully by repeating "Breathing in I feel calm; Breathing out I relax" is a great mindfulness practice to help you calm yourself and relax.
...For leaving your desk without leaving your desk
How To Meditate with Deepak Chopra - How To Breathe: Today's meditation occurs in a calming desert sunset. Mallika Chopra guides us to breathe out the tension from the day, the week, and our lives.* Repeat the following: "I" as you breathe in and "am" as you breathe out.
...For before getting out of the car
In this course, Diane Breneman, founder and CEO at Meditative Science, shares what she’s learned about meditative, formative, and contemplative practices that enable you to change your trajectory, empower your creative abilities, and become an empathetic and authentic leader.
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...For before opening your emails
The Three-Minute Breathing Space Practice: We wanted to create a sort of choreography of awareness that emphasized shifting attention, checking in, and moving on. Accordingly, each step of the Three-Minute Breathing Space is roughly one minute long.
...For walking to balance yourself
Bonus Meditation with Sharon Salzberg, Walking Meditation: Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role in bringing mindfulness and lovingkindness practices to the West. Sharon co-founded the Insight Meditation Society (IMS) and is the author of nine books.
...For reminding yourself that you matter
Self-Compassion Break, Kristin Neff, PhD: Self-compassion may not be your strong suit, but with this introductory training, you’ll develop more resilience, kindness, and ease in life.
...For enjoying a beverage
Being Present – A simple walking exercise: This exercise is about taking your mind away from thinking, planning and worrying for a few moments and instead putting your focus on where you are and what you are doing.
...For anxious moments
Box Breathing for Anxiety and Stress: Eyes open, or closed. Here's a quick and simple breathing meditation technique you can use in even the most anxiety-filled moments. It's also a great one to teach to your kids. In addition to the audio instructions you can also add a physical movement by tracing a square in the air in front of you.
...For sunrise and sunsets
Walking Meditation — The Ultimate Guide: Walking meditation is a wonderful complement to your seated meditation practice. For some people, it is actually an introduction for it, since it is easier to start with.
...For before difficult conversations
The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep.