As more and more people struggle with anxiety in their daily lives, finding quick and effective ways to calm the mind is becoming increasingly important. Thankfully, meditation can be an incredibly helpful tool for managing anxiety, and you don’t need hours of free time or a guru to get started. Here are 7 meditations to calm anxiety in 10 minutes or less that are both helpful and useful without being spammy.
1. Box Breathing: This technique involves inhaling for a count of four, holding your breath for four, exhaling for four, and then holding your breath for another four. Repeat this sequence four times, and you’ll feel your heart rate slow down and your mind start to quiet.
2. Body Scan: This meditation involves lying down or sitting comfortably and focusing your attention on each part of your body, starting at your toes and working your way up to the top of your head. As you focus on each body part, release any tension you’re holding and allow yourself to fully relax.
3. Loving-Kindness: This meditation involves focusing on sending love and kindness to yourself, others, and the world. Start by focusing on yourself, saying “May I be happy, may I be healthy, may I be at peace.” Then move on to others, saying the same thing for loved ones, strangers, and even difficult people.
4. Counting Breath: This meditation involves counting your breaths, starting at one and counting up to ten. If your mind wanders, simply start back at one. This meditation helps calm the mind by giving it a simple task to focus on.
5. Mindful Walking: This meditation involves taking a walk and focusing your attention on the physical sensations of walking, such as the feeling of your feet on the ground and the movement of your legs. This helps bring your attention to the present moment and away from anxious thoughts.
6. Body Awareness: This meditation involves focusing your attention on the physical sensations in your body, such as the feeling of your breath moving in and out of your body or the sensation of your feet on the ground. This helps bring your attention to the present moment and away from anxious thoughts.
7. Guided Meditation: This meditation involves listening to a guided meditation, which can be found online or through a meditation app. This can be a helpful way to get started with meditation, as the guidance can help keep your mind focused and calm.
In conclusion, these 7 meditations to calm anxiety in 10 minutes or less are helpful and useful without being spammy. They can be easily incorporated into your daily routine and can make a significant difference in managing anxiety. Give them a try and see what works best for you!