Meditation and practising mindfulness can help you when you are in or approaching stressful situations. Taking time to calm your mind can not only help you during times of stress but can also help feel more even-keeled in your day-to-day life. The great thing about meditation is that you can practice it virtually anywhere and it doesn’t require a big monetary investment to get in to.
Keep reading to find some easy meditations you can do in 15 minutes or less throughout your day.
- Standing meditation:
Imagine a tree standing beside you. Breathing deeply, feel your feet rooted into the ground. Imagine the depth of the roots and the strength under you, supporting you. Imagine your body a solid trunk, but one that is flexible and giving. Allow it to sway, slightly bending in the breeze, your arms open like branches, your hands turned like leaves towards the sun. Breathe deeply and think about the strength and beauty of the tree. Feel the depth of the ground and all its support.
- Falling leaf: Stare at a point on the wall across from you. Visualize a leaf on this spot. With each breath, count backwards from 20 to 1 as you watch the leaf slowly drifting to the ground. At 1, the leaf reaches the ground and you are deeply relaxed.
- Ten candles: Close your eyes and imagine a row of ten lit candles in front of you, any style or colour. As you exhale, imagine yourself blowing out one of the candles. With each successive breath, blow out each candle. Let yourself become more deeply relaxed with each one. When all the candles are out, let yourself enjoy the peace and quiet of the room.
- Try an app: There are many apps out that can help you with guided meditation. Try some of our favourites, like Calm; Stop, Breathe and Think; Insight Timer; or Headspace.
- Try a video: There are also many YouTube videos out there that can help you do guided meditation. Campus Wellness has a few you can try on our YouTube playlist.
If you are about to go into a final exam, try doing a 5 to 15-minute meditation beforehand to help calm your nerves and increase your focus. For more information about stress management and practising mindfulness, view our Stress Management Seminar.