When you are experiencing stress, a simple method for bringing a sense of calm is to practice mindful meditation. This can take anywhere from 2 minutes to 15 minutes, or however long you desire. When we meditate, we inject far-reaching and long-lasting benefits into our lives: We lower stress levels, control anxiety, promote emotional health, enhance self-awareness, lengthen attention span, improve sleep and focus, and among many other things, we learn how to return to the present moment and anchor ourselves in the here and now.
Here's one guide to learn basic meditation:
1. Find a calm and quiet place to sit comfortably.
2. Set a time limit depending on your current situation.
3. Notice your body. You can sit any way you would like, just make sure you are stable and in a position you can stay for a while.
4. Feel your breath. Follow the sensation of your natural breath as it goes in and out.
5. Notice when your mind has wandered. Your attention naturally tends to leave the breath and wander to other places. When this happens, notice it, and then simply return your attention to the breath. Remember to be kind to your wandering mind.
6. When you're ready, take a moment and notice any sounds in the environment. Notice how your body feels. Notice your thoughts and emotions.
7. If you want, you can end saying positive affirmations, with personal evidence to back it up.
8. Close with kindness.
Visit BYU Counseling and Psychological Services, Relaxation and Meditation online for recommended meditation techniques, apps, podcasts, websites, videos, recordings, and so much more!
Information adapted from:
https://www.mindful.org/how-to-meditate/
https://www.healthline.com/nutrition/12-benefits-of-meditation