Looking for a quick pick-me up? New to meditation and don’t know where to start? Certified Yoga Instructor Stephanie Mansour stopped by The Today Show to demonstrate six one-minute meditations that you can do anywhere, anytime! Check them out HERE!
Basic Breathing Meditation
Use this basic breathing meditation to start your day off on the right foot or to end your day peacefully. You can do this in bed or while sitting up on a yoga mat. Place one hand on your chest over your heart, and the other hand on your stomach. If you’re seated, make sure you’re sitting up tall with your shoulders relaxed.
Begin breathing slowly, in through the nose, and out through the nose. Really try to cultivate a deep breath and think of this as your energy. Breathe in slowly, counting up to four, and then breathe out slowly, counting down from four.
So inhale for 1, 2, 3, 4.
Then exhale for 4, 3, 2, 1.
As you inhale, feel the air rising up from your stomach all the way up into your chest.
As you exhale, feel the air deflating in your chest and then slowly emptying from your stomach.
Repeat this for 60 seconds, and feel refreshed and relaxed!
Nostril Breathing for Balance
This balancing meditation is perfect if you’re feeling a little off kilter or your head is in the clouds. It will bring some stability into your mind and body. You can even do this at the water cooler while filling up your water bottle because you only need one hand!
You can do this meditation seated, standing, or lying down. (Note: if your nose is stuffed up, this may be a bit more challenging!)
Use your right thumb to plug your right nostril, and breathe in through the left nostril.
Then, plug your left nostril with your index finger, and breathe out through the right.
Next, breathe in through the right, and close the right to breathe out through the left. Keep alternating this breath pattern for 60 seconds.
Neck Stretch Meditation
If you’re feeling stressed and getting a headache, this neck stretch meditation will help you to physically and mentally feel more relaxed.
Sitting or standing nice and tall, drop your right ear to your right shoulder and slowly breathe in, and then blow out slowly through your mouth. Think about pushing out any and all tension.
As you breathe in, think about sitting taller. And as you breathe out, think about releasing that ear closer to your shoulder. Remember to stay grounded through your left side and only move from the neck (not the waist).
Repeat this 4 times total, and then switch sides.
For this meditation, you’ll be working the core while getting connected to your center. You can even do this while waiting in line!
Bring your awareness to your mid-section by pulling the naval in towards the spine. Breathe out through the nose, and hold the breathe at the bottom for a few counts. Then, slowly release the breath and breathe back in.
Hold the breath at the top for a few counts, and then slowly breathe out pulling the naval back in and contracting the abs. Repeat this for 60 seconds, remembering to pause.
Contracting the ab muscles will help bring awareness back to your body and help you to feel more present.
Seated Side Stretch Meditation
You can do this meditation on a yoga mat, on your chair at work, or even while sitting on the couch.
To start, sit up straight. Bring the palms together through the center of your chest. Take a deep breathe in, and then place the left hand onto the ground next to you, and reach the right arm up overhead, towards the left. Feel a nice stretch through the right side of your body. Be sure to keep your right butt cheek pressed into the ground.
Take a deep breathe in, and then exhale and bring both palms back to the center of your chest. Inhale, and reach the right hand to the ground and the left arm overhead towards the right. Feel a stretch in the left side of your body, and then exhale and bring both palms back to the center of your chest.
Repeat this routine for 60 seconds, and afterwards you’ll feel longer, leaner, and more relaxed.
Tree Pose with Meditation
This meditation is a great confidence booster. To start, pick one word that you want to feel. It can be confidence, peace, happiness, or whatever you want to bring more of into your life.
Next, stand up tall, and turn one knee out to the side. Place that foot on the opposite leg’s ankle, calf, or somewhere above the knee. (Avoid putting the foot on the actual knee joint to prevent injuries.)
Press down firmly through the standing leg, and bring the palms together at the center of your chest. Breathe in slowly through the nose, and exhale slowly through the nose. Focus on that one word, and really visualize bringing that into your life. Take a few more breaths, and then slowly release and repeat on the opposite side.
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