Almost every week there’s a new scientific study released singing the praises of meditation.
The practice is associated with a huge list of benefits that, at this point, are no secret. I myself have taught over 7,000 people to meditate over at Ziva Meditation and my students experience everything from diminished or eradicated anxiety to more satisfying sex.
Meditation has gained so much credence that even the most type-A folks are starting to get their bliss on between board meetings and triathlons.
It’s not always easy to find the time to meditate, but that doesn’t mean you can’t benefit, too! Today I’m going to share some powerful tools you can access from anywhere that will help you take your life to the next level.
Meditation for your commute:
You can do this in a car, on the subway, walking, standing, or sitting.
Commuting may not be the most glamorous part of your day, but it can be a perfect time to give yourself an extra boost so you’re at your best by the time you walk through the front door.
Recommended: 5 Reasons Why You Should Try Walking Meditation
My recommendation for these moments is the Meditation Studio App. It’s perfect for people new to meditation and has easy-to-use step-by-step courses.
Not only does this app come with over 250 guided meditations, the wisdom of 30 meditation experts (including myself), and scheduling tools, but it even offers quick break sessions with mood and location-based meditations for those moments you need a quick hit of Zen.
Meditation for grounding:
You can do this: Anywhere you don’t mind looking a bit silly.
This video teaches something called Balancing Breath, or alternate nostril breathing. Hillary Clinton has actually said that she used a similar type of alternate nostril breathing to help her cope with the loss of the presidential election.
The relaxation potential of this breathing style is ideal to tap into between meetings or on the way to meet your in-laws.
Balancing Breath helps to balance the right and left hemispheres of the brain and has immediate energizing and calming effects.
It also brings oxygen into your blood and organs, reduces stress, and brings you into the present moment so you can be your most creative, connected self in any situation.
Practice this method while listening to your favorite playlist. If you don’t have anything on deck, try Meditation Music Zone.
Meditation to connect with nature:
You can do this anywhere you can safely close your eyes for a few moments.
Even though nature is all around us, it can often be challenging to find time to truly appreciate the remarkable sensory experience it has to offer.
Since our packed schedules don’t always allow ample time, it’s important that when we do have the opportunity we are able to fully immerse ourselves.
This is when being mindful can be a really wonderful tool, like in one of my favorite exercises that I call Come to Your Senses.
In it, I guide you through the exercise, but after just one time through, you probably won’t need any support—just the ability to close your eyes and be undisturbed for a few moments.
Recommended: 10 Ways That Meditation Can Change Your Life
Come To Your Senses will have you feeling connected to every part of nature around you, allowing you to fully experience each precious moment.
Meditation for pregnancy:
You can do this from conception through early parenthood.
Expectful is the perfect app to guide you through your transition into motherhood. This company was founded by Mark Krasner as a tribute to his mother, who suffered from anxiety during pregnancy and motherhood.
I also helped create the content. It is customized help to navigate the physical, mental, and emotional aspects of every stage of parenthood from the moment you decide to conceive.
The calming, gentle guided sessions have been created by licensed hypnotherapists, meditation experts, sound engineers, and psychologists and are available online and on the app.
Meditation for work:
You can do this anytime you need a pick-me-up.
If you are looking for a way to take a mental break from work or simply a gentle way to calm your senses before your afternoon sit, try a dab or two of your favorite essential oil on your neck or inner wrists.
I love the zivaBLEND, a signature combination of sweet orange, lavender, and eucalyptus. All in a base of fractionated coconut oil, which will soothe and rejuvenate your senses.
Recommended: How to Bring Your Spiritual Side to Work Every Day
We call it the happiest smell on earth. Plus, it’s easy to carry and roll on pulse points throughout the day for an immediate escape.
Meditation for life:
You can do this anywhere, anytime.
So far, we have moved through some great starting points to incorporate mindful moments into your life. If you’re looking for a life-changing practice that will revolutionize the way you work, sleep, and perform, there is nothing like a daily practice.
Meditation intensives are a great way to deepen your practice. Ziva Meditation created an online course that will give you a powerful meditation practice you can take with you for life.
It’s an eight-day training that you can do from anywhere in the world. What you will learn is based on an ancient practice that was designed for people with busy minds and busy lives.
If you’re a regular meditator who wants to start paying it forward, mindbodygreen’s meditation teacher training with Charlie Knoles is a wonderful resource.
Charlie, director of the Veda Institute, teaches what being a meditation teacher is all about (it’s far different from just being a master meditator yourself!), how to address common questions students have, and how to move through discomforts that often arise in the transition to becoming a teacher.
Then, you’ll get into the first type of meditation—present moment awareness. Through a series of lectures, practices, peer reviews, and assessments, you’ll master this fundamental type of meditation.
If you’re still feeling skeptical, that’s OK. I recommend starting off gently, weaving these techniques into your days as you feel inspired. Be patient with yourself.
The only way to be bad at meditation is by not doing it. It really is like any other skill; it takes a bit of training, but once you have a technique that works for you, you’ll start to crave it.
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