Are you looking for a way to quickly relieve stress, to have a short moment just for you and / or to free yourself for a short time from your constant trains of thought? Then you've come to the right place!
Below we show you the five best "to-go" meditation techniques. "To-go" because these meditations are very simple, so you don't have to be a meditation expert to do them, they don't take much time and can be done (almost) anywhere. So whether you are at work, out for a walk or just want to have a quiet moment at home, our meditation techniques are sure to have something for you!
This meditation helps you to train your mindfulness and to deal with your emotional world. You probably have a favourite song. Put on your headphones and play the song. Now consciously pay attention to the thoughts and feelings that are triggered by the song. Do you feel happy / sad / motivated by the song? Does the song perhaps even awaken any memories? Of course, you can not only use your current favourite song for this meditation, but any song you like. How about a song from your school days or childhood?
This meditation allows you to switch off for a moment in stressful situations and recharge your batteries. It is therefore perfect for a stressful day at work or during a study session.
First set a time for this meditation and set a timer. Then close your eyes and concentrate on your breath. First breathe in through your nose and out through your mouth. Count to eight when inhaling and to four when exhaling. After a few breaths you can switch to nasal breathing, but try to keep your mind on your breathing.
It's natural for your thoughts to wander sometimes during meditation, so just don't engage with them and let them pass. You can also place one hand on your belly and the other on your chest and then observe very closely where you feel your breathing. If you feel it mainly in your chest, try breathing over your belly or upside down.
This meditation is perfect for the way to the break room, a walk or simply for the way to the bathroom. Pay close attention to your movements while walking. Try to feel every muscle that is needed for the movements and do not let your thoughts wander. Observe your movements very carefully. This meditation is perfect for the way to the break room, a walk or simply for the way to the bathroom. Pay close attention to your movements as you walk. Try to feel every muscle that is needed for the movements and do not let your thoughts wander. Observe your movements very carefully. Through this focus, you can quickly change your thoughts and reduce your stress.
For this meditation you need to pay attention to your senses. For a pre-determined time (e.g. 30 seconds), give your full attention to one sense at a time. Ask yourself the following questions one after the other: "What do I hear? What do I taste? What do I feel? What do I smell? What do I see? Of course, you can determine the order yourself.
To start with, you can also take a sultana or something similar to help you. Then hold this object to your ear and listen to what you hear. Then look at it very closely. Then notice exactly how the object feels and smells. Finally, put it in your mouth and notice how it tastes.
This meditation helps you when negative thoughts get the upper hand, you would like to think more positively or you need new motivation. Lean back and close your eyes. Now just think about the positive things. Look forward to the end of work, the next holiday, the meal you want to cook in the evening, etc.
In the same way, you can also think of things for which you are grateful. Every night before you go to bed, try to find three things you are grateful for that day.
You liked the To-Go Meditation techniques and want more? If you want to try out a guided meditation for yourself, we welcome you to our Online Meditation Studio . From the comfort of your own home, you can take part in one of our many expert-led meditation sessions.
We are already looking forward to seeing you!
You can find more content by the author, Felicitas Chiara Franz, on her LinkedIn page.
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Currently studying psychology at HS Fresenius in Frankfurt.