Breath Awareness – 5 Minutes
The simple act of breathing in and out of our nose accesses the parasympathetic nervous system, which automatically calms and relaxes us. Paying attention to our breath is a simple way to connect to your present moment and become more self-aware and more mindful. The best part? You can practice breath awareness anywhere. Take note if you find yourself practicing this meditation at other points in the day.
Mantra Practice – 10 Minutes
Mantra in Sanskrit means a tool to train the brain. It is an effective tool that requires only a gentle repetition and can be especially effective for those of us who have type “A” tendencies. Repeating any phrase over and over again (aloud or silently) can settle down the nervous system and create new neural pathways. Repetition in a formal meditation practice, which can involve repeating a number, phrase, mantra, prayer, or affirmation, can help train one’s attention to focus more easily on one thing at a time.
The Loving Kindness Meditation is a simple, heart-centered meditation technique with roots in Buddhism, sometimes called Metta. Practiced around the world, Metta cultivates compassion for one’s self and others. Compassion is the natural state of the heart and mind, which is motivated by cherishing other living beings and wishes to release them from their suffering.