Meditation Guide to Help You Balance Your Busy Day

Trivena GV
5 min readFeb 3, 2023
Photo by Toni Reed on Unsplash

The world has become increasingly busy over the years, leading to a number of changes in the way humans interact with one another and with their environment. One of the most significant impacts of this busyness is that it has increased the amount of stress people experience in their everyday lives.

People are now required to juggle multiple tasks and responsibilities and have less time to relax and enjoy life. This has led to an increase in physical and mental health issues, such as depression and anxiety.

How meditation help to stay balance in this busy world?

Meditation is a great tool to help you stay balanced in this busy world. It can help you to become more aware of your thoughts and emotions, allowing you to better manage stress, anxiety, and other difficult emotions. It can also help you become more mindful of your environment, as you become more aware of your surroundings and how they affect your overall wellbeing.

Additionally, meditation can help you develop greater clarity and focus in your life, allowing you to make better decisions and stay on track with your goals. Finally, meditation can help you to develop a deeper connection with yourself, allowing you to find peace and inner balance in your life.

How to do proper meditation

To do proper meditation, first find a comfortable, quiet place to sit. Close your eyes and take a few deep breaths to help you relax. Focus your attention on your breath and how it feels as it moves in and out of your body. Notice any physical sensations, thoughts, or emotions that arise. If you notice your mind wandering, simply acknowledge the thoughts and refocus your attention on your breath. Continue this process for 5–10 minutes, or longer if you like. When you’re done, slowly open your eyes and take a few moments to reconnect with your surroundings.

Take care of yourself, here 5 types of meditation for stressful day that you can implement daily:

Guided Meditation

Guided meditation is a great way to reduce stress and find inner peace. You can find guided meditations online or in books that are tailored to your needs.

Mindful Breathing

Taking time to focus on your breath can help you to become more aware of your emotions and reactions to stress. It can also help to reduce your heart rate and improve your overall physical and mental wellbeing.

Here is a step by step guide to mindful breathing:

  1. Find a comfortable position. You can sit in a chair or lie down on your back. Make sure your posture is straight and your back is supported.
  2. Place one hand on your stomach and the other on your chest.
  3. Take a deep breath in through your nose and focus on filling your lungs with air. As you take a deep breath in, feel the hand on your stomach rise and the hand on your chest stay still.
  4. As you exhale, gently push the air out of your lungs and focus on emptying them completely. Feel the hand on your stomach lower and the hand on your chest stay still.
  5. Once you become comfortable with your breathing, try to deepen your breaths and focus on the air filling and emptying your lungs.
  6. As you continue to breathe, observe your thoughts and emotions without judgment. When your mind wanders, simply bring your focus back to your breathing.
  7. After a few minutes of mindful breathing, take a few deep breaths in and out and slowly open your eyes.

Mantra Meditation

Mantra meditation is a great way to calm your mind and reduce stress. Simply repeating a calming mantra such as “I am relaxed” or “I am at peace” can help to lower your stress levels.

Here are some simple steps to get you started:

  1. Find a quiet place: It’s important to find a place that is free from distractions and noise. This can be a corner of your bedroom, a spot in the garden, or even a park.
  2. Sit comfortably: Sit in a comfortable position with your spine straight. You can sit on a chair or on the floor, whichever is more comfortable for you.
  3. Close your eyes: Closing your eyes helps you to focus on your mantra and tune out distractions.
  4. Choose your mantra: A mantra is a phrase or a word that you repeat as you meditate. It can be anything that has special meaning to you.
  5. Start chanting your mantra: Start chanting your mantra out loud or in a whisper. As you chant, focus your attention on the sound of the words.
  6. Focus on your breath: As you chant, try to pay attention to your breath. Focus on the feeling of the breath moving through your body.
  7. Let your thoughts come and go: As you meditate, your mind may wander. When this happens, just observe the thoughts without judgement and then return to your mantra.
  8. End the meditation: End your meditation when you feel relaxed and calm. You may open your eyes and take a few deep breaths before standing up and returning to your day.

Visualization Meditation

Visualization meditation can be used to help you to imagine a calming, peaceful place. This can help to reduce stress and increase your overall well being.

Here is a step-by-step guide to trying it out:

  1. Find a quiet, comfortable place to sit where you won’t be disturbed.
  2. Close your eyes and take a few deep breaths.
  3. Begin to imagine a peaceful place. This could be a beach, a mountain, or a meadow. Imagine the sights, sounds, and smells that you would experience in this place.
  4. Spend some time exploring your peaceful place. You can focus on one particular area or explore the entire space.
  5. Once you have explored your peaceful place, take a few moments to sit and enjoy the peace and tranquility.
  6. When you’re ready, slowly start to open your eyes and take a few deep breaths.
  7. Take a few minutes to reflect on your experience. How do you feel? What have you learned?

Movement Meditation

Movement meditation can help to reduce stress and increase your energy levels. It can also help to clear your mind and increase your focus.

To do Movement Meditation, here are the steps:

  1. Find a comfortable space where you can move freely.
  2. Take a few deep breaths to help you relax.
  3. Begin to move your body in whatever way feels natural. It could be swaying, dancing, stretching, or walking.
  4. Focus on your breath and how your body feels as you move.
  5. Allow yourself to move your body in any way that feels good.
  6. When you’re ready, take a few moments to pause and savor the feeling of relaxation.
  7. End your movement meditation with a few deep breaths, and take a moment to feel the peace and calm you have created.

I hope that by taking the time to practice meditation, you can find the peace and clarity you need to navigate this hectic world. Wishing you strength, balance, and joy.

Namaste…

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Trivena GV

Vinyasabyvena.com | Yoga Teacher | Practice Stoic in daily life | Varies in nature and art of life | There is no one-size-fits all to live your best life