5 step-by-step meditation practices to instantly calm your anxiety

In today’s fast-paced world, finding moments of peace and calm can feel like a luxury. However, with the right meditation techniques, you can soothe your mind and find serenity in just a few minutes. 

Meditation, according to The Yoga Institute, is a practice that involves training your mind and body to achieve a state of calmness and awareness. It’s all about focusing your attention and quieting the constant chatter in your head. 

“Beginners can start with simple techniques such as focusing on their breath. This will help them focus on the inhalation and exhalation process, and whenever the mind wanders, gently bring the focus back to the breath. As they progress, they may find their ability to focus improving, allowing for longer meditation sessions. With consistent practice, even brief moments of meditation can yield benefits in terms of stress reduction, increased mindfulness, and improved overall well-being,” says Shuvashish Mukherjee, head of Yoga and Fitness at Truworth Wellness.

Whether you’re new to meditation or a seasoned practitioner, these five techniques by The Yoga Institute are simple yet powerful ways to cultivate inner peace and relaxation in your daily life:

Equal Breathing (Yogendra Pranayama – I)

This is a simple yet powerful technique called equal breathing, which is a cornerstone of yoga practices and meditation, but its benefits extend far beyond the yoga mat. Equal breathing is exactly what it sounds like: focusing on inhalations and exhalations that are the same length. This practice brings calmness and focus by anchoring your attention to your breath.

Starting position

*Stand or sit erect in any meditative posture, shoulders relaxed and hands by the sides.

*Keep the spine erect and feet apart (if standing); abdomen held in normal contour.

*Eyes kept closed. However, in standing position, keep eyes open.

Sequence of steps

*Inhale slowly and continuously, in a relaxed manner, to a count that is comfortable.

*As soon as the inhalation is complete, start exhaling slowly, keeping the same count as above.  i.e. equalize inhalation and exhalation.

*Concentrate on the gentle uninterrupted flow of breath. Be aware of all the respiratory muscles, beginning with the diaphragm, intercostals and clavicular.

Nispand Bhav

Nispand means absence of movement. An untrained mind creates problems. A still body leads to a still mind. Hence, the human mind needs to be trained. This technique helps one to take the mind out of the body and was developed by Shri Yogendraji, the founder of the Yoga Institute. It enables the practitioner to develop a ‘bystander’ or ‘witness-like’ attitude towards life. This attitude leads to an integrated personality and helps face the challenges of life. However, detachment doesn’t mean inaction and that one can withdraw completely. It is to maintain our balance in the midst of chaos and perform our duties with ease.

Starting position

*Lean against a wall, resting the head and shoulders with the legs stretched in front. 

*Keep a distance of 2-3 feet between your legs, as per individual comfort. 

*Place the hands gently on the upper thighs with palms facing upwards and close the eyes.  If it is not possible to sit on the floor, sit on a firm chair.  Emphasis should be on comfort rather than posture, to minimize distractions.

Sequence of steps

*Start by observing the breath for a few minutes and then gently direct the attention to a sound, which is continuous but feeble. 

*Passively hear this sound, without any association with the object. 

*Sit in this posture for 15 minutes.  If the mind wanders, then gently bring it back to the sound. 

*Make a cup of the palms and place them on the eyes. Blink gently in the cup of the palms and then open the eyes.

Reverse Counting

Starting position

Sit in any meditative posture of your choice like Sukhasana, Padmasana, Vajrasana, etc.  

Sequence of steps

*Once you have settled, then sit absolutely still and start counting backwards from 30 to 0.  

*If you lose count, go back and start again from 30 till you reach 0.

*Make a cup of the palms and place them on the eyes. Blink gently in the cup of the palms and then open the eyes.

Practice these simple yet powerful meditation techniques daily. (Source: Freepik)

Trataka 

Trataka is a kriya with multiple benefits. Traditionally, it has been practiced by yogis in different ways not only for its beneficial effects on the eyes but also for its tremendous effect on improving concentration. 

Eye care

Splashing the eyes with water is refreshing. However, it is recommended to wash the eyes by taking drinking water (room temperature) in one palm and dipping the eye into it for a few seconds. Blink the eyes a couple of times when it is in the water. Repeat with the other eye. 

Starting position

*Sit in any comfortable meditative posture (or on a chair), keeping the head and body erect. 

Sequence of steps

*Light a candle and keep it 16 to 20 inches away; the tip of the flame just below eye level.  In case it is a flower, symbol or any other object it must be placed at a similar distance. The point of attention must be as small as possible, even if the object may be large. 

*Make sure there is no draft of air and the flame is steady. 

*Steadily gaze at either the tip of the flame or the tip of the wick, till either tears flow from the eyes or the eyes grow weary.  If using any other object, choose one point within the object to fix gaze.  Be sure not to over-strain the eyes. Blinking the eyes is a protective mechanism of the body. Hence, do not gaze unblinkingly for long. 

*Now close the eyes and visualise the object or try to see its image within. Visualize at the center of the forehead (bhrumadhya) till this image begins to fade.

*Gently rub the palms to create some heat and place the palms on the eyes such that the base of the palms are gently resting on the lid of the closed eyes. Hold this position for 5 to 10 seconds. Palming the eyes is practiced after completing the practice of Trataka. It is a way to relax the eyes after the eye movements. 

Metta Meditation

Metta meditation, also known as loving-kindness meditation, is a beautiful practice rooted in Buddhist traditions. It cultivates kindness and compassion, not just for others, but for yourself as well.

Starting position

*Sit in Sukhasana/Vajrasana or any other meditative posture and close your eyes.

*Generate in your mind feelings of kindness and start by developing loving-kindness towards yourself, then progressively towards others and all beings. Note the virtues and do not dwell on the negatives.

*Be very objective — Usual progression advised is as follows:

Self  

A person you love  

A “neutral” person  

A difficult person  

And then gradually to other animals, creatures  

And then the entire universe  

The feeling to be developed is that of wishing happiness and well-being for all — Pratipaksha to Vipaksha bhavana

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