Many of my clients struggle with quieting their minds, whether they’re trying to meditate, take a nap, or fall asleep at night. I have found that through meditation, one learns to focus attention, control negative thoughts, and achieve peacefulness.
Often, my clients are overwhelmed with how difficult they believe meditation can be. As a way to get started, I offer them a simple method that I learned years ago from the book How to Meditate by Eknath Easwaran. By devoting just 10 minutes a day, they learn how to successfully maintain a meditation and mindfulness
1. Repeating a Spiritual Passage
- Find a passage of literature that you find inspirational. This could be a poem, a prayer, a song lyric, etc. Spend 10 minutes reading the passage.
- Memorize a portion of this passage.
- With your passage in mind, sit in a calm space with your eyes closed for 10 minutes.
- While focusing on your breathing, on each exhale breath, repeat one word of your passage. For example, If your passage is the “Serenity Prayer”, with your first breath you would say “God,” followed by the second breath, “grant”, the third “me” … etc., and continue until you have completed the passage. If you lose your concentration or place, start over from the beginning of the sentence you were on.
2. Use a Meditation App
You can use a meditation timer app on your phone to guide and support your practice. Once you commit to meditating for a certain time, you can set the app to play a gentle sound at the end of the time. The app can also log your meditation (date, time, duration).
Sophisticated apps can remind you to meditate, turn off the sound and notifications on your device when you meditate, play soothing sounds to help you drown out nearby distractions, give you access to guided meditation sessions, and connect you with others who meditate at the same time. Calm and Happier are great apps to explore.
3. Practice Self-Reflection
Meditation is only one of the ways to practice self-reflection. You may prefer to do it in connection with your faith. You may want to keep a journal. Or you may prefer talking with someone on a regular basis your significant other, a friend, or even another couple. Sometimes, it’s easier to be open and reflective with those who aren’t part of your immediate family.
Your Reflections
- Set aside time for reflection.
- Find an activity, meditation, yoga, writing, prayer, or conversation that allows you to express your inner life.
- Keep a journal.
- Find an aid, perhaps a book, a class, or an online site, to help you and give you encouragement.
- Turn to a 12-step program if you need help with an addiction.
- Take advantage of faith-based spiritual retreats and study groups.
4. The Relaxtion Response
Dr. Herbert Benson’s Relaxation Response is a simple, science-backed technique designed to counteract the body’s stress response. He introduced it in the 1970s as a secular, medical approach to the benefits of meditation.
The relaxation response activates a state of deep rest—the opposite of the “fight or flight” reaction.
How to Elicit the Relaxation Response:
- Sit quietly in a comfortable position.
- Close your eyes.
- Relax your muscles, starting from your feet and moving upward.
- Breathe slowly and naturally, focusing on a word or phrase (like “peace” or “one”) as you exhale. When other thoughts come, gently return your focus to the word.
Key Features:
- Only takes 10–20 minutes a day.
- Not tied to any religion, though rooted in practices like prayer, meditation, and yoga.
- Can help reduce stress-related conditions like anxiety and hypertension.
5. Napping
What it is: A short period of sleep, usually 10–30 minutes.
Goal: To rest the body and brain by entering the early stages of sleep.
Benefits:
- Restores alertness
- Boosts mood
- Enhances memory and performance
Best for: Physical fatigue, sleep deprivation, energy slumps (especially early afternoon)
Tips on How to Nap:
- Find a quiet, comfortable spot (even a chair works).
- Optional: Play soft music. Bach’s Brandenburg Concerto is a good choice.
- Set a timer. A 20-minute nap is ideal. Naps longer than 30 minutes may make you groggy.
- For a true power nap, drink a small cup of coffee before your nap.
6. A Way to Fall Asleep: The 4-7-8 Breathing Technique
Steps:
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 4 to 7 seconds.
- Exhale slowly and completely through your mouth for 8 seconds, making a soft whooshing sound.
- Repeat this cycle 4 to 8 times.
This technique works because the long exhale helps slow your heart rate and activates the parasympathetic nervous system, promoting relaxation and sleep. Briefly holding your breath increases carbon dioxide levels, which can enhance calmness and slow your overall breathing rhythm. Additionally, this practice draws your attention away from racing thoughts and into your body, serving as a form of mindful breathing.
Some of the instructions were generated with help from ChatGPT.