A handful of meditations in an emergency is pivotal when fronted with stressful situations. While mindfulness activities for adults are known to give help, you may also engage yourself with unique mindfulness exercises that are new to you. To give you a guide, below is a list of mindfulness exercises for anxiety that may help you handle stress.
Meditations In An Emergency: 7 Meditation Activities To Beat Stress
1. Mindfulness Meditation
Mindfulness meditation starts as simple self-help but can wind up making you a better person and a better citizen https://t.co/1ZYxHO7amm
— WIRED (@WIRED) March 4, 2018
First on our list of meditations in an emergency is mindfulness meditation. This practice is known for its serene effect and allows you to broaden your awareness and grants acceptance of things without giving judgment and hatred. Research also shows how mindfulness meditation is also beneficial in reducing stress and anxiety.
How to Practice Mindfulness as One of the Meditations in an Emergency:
- Sit with your legs crossed.
- Straighten your back.
- Close your eyes.
- Focus on breathing in and out.
2. Qi Gong
One of the oldest meditation practices, Qi Gong brings forth posture and breathing improvement. It allows the good energy to circulate throughout your body by means of proper breathing and movements. A gentle form of stretching is one of the movements you can do while practicing Qi Gong. It also gives mental clarity that can help you handle stress and depression in healthy ways.
3. Autogenic Relaxation
Stress gives us unnecessary anxiety that often affects our self-awareness. It distracts us from our priorities and deprives us of the relaxation we need. This is why it’s important to learn the practice of autogenic relaxation.
3 Steps in Practicing Autogenic Relaxation:
- Sit in a quiet place.
- Choose a comfortable position.
- Pick an autogenic phrase and repeat it to yourself.
4. Guided Visualization
This type of meditation requires you to find your happy place. This place can be a beach, a farm, or something that you made up and you feel relaxed in there. A guided visualization can be done with a guide too. This way, you can focus solely on your happy place. You can also involve the other senses such as the sense of smell, taste, touch, and hearing.
5. Body Scan Meditation
This type of practice allows you to feel and observe your body while relaxing. It helps you focus your attention on your different body parts without determining if it feels good or not. If you’re stressed out right now, check out the steps below on how to try this practice.
- Lie on your back.
- Keep your legs straight.
- Put your arms at your side.
- You can either close or open your eyes.
- Breathe consciously to relax your body.
6. Heart Rhythm Meditation (HRM)
— hOMe PYM (@hOMePYM) November 19, 2017
The HRM or Heart Rhythm Meditation works on one’s consciousness and spiritual energy. Breathing is the main element of this practice as it concentrates on the heart. If done regularly and properly, one’s blood flow to the heart will be improved. Also, there are mental and spiritual benefits which allows you to focus on the good things of life and let go of the bad.
If you practice Zazen 3 times per day for 5-8 minutes, you will quickly begin to see changes in your life. pic.twitter.com/UgK14NwRbV
— jojo2016 (@kousama2016) February 27, 2018
Zazen helps you clear the judgments you have in mind. Also known as “seated meditation,” this practice deepens your breath while sitting in a comfortable position. You can also enhance this Zazen experience by making sure you’re at the center of the room, and your back is completely straightened.
To further help you beat stress, here’s a video from Entrepreneur’s channel featuring Deepak Chopra’s stress and anxiety tips:
Stress comes uninvited. It often drains the spirit and halts your personal development. This is why it’s crucial for you to take time to practice these meditations in an emergency.
Do you have anything else to add to our list of meditations in an emergency? Feel free to tell us in the comments section below!