"When women say to me, 'I don't have time to meditate' I reply, 'Do you have time to feel like crap?'," says Gabrielle Bernstein, author of Miracles Now.
If you're a busy woman looking for meditative moments throughout your day, she says following these six meditative tips is a must.
1) We all have a minute to spare.
"One minute of day spent in stillness can change your life," says Bernstein. "Commit to one minute a day and use this practice to silence your mind and calm your energy." Here's her 60 second trick:
The One Minute Breath
For one minute follow this breathing technique:
Breathe in for 5 seconds.
Hold your breath for 5 seconds.
Release for 5 seconds.
Hold for 5 seconds.
Practice this breath pattern for one minute a day.
2) Peace is in your pulse.
"Meditation can be as simple as finding your pulse—and this simple tip is very easy for meditation newbies," she says. "A great meditation for beginners is one that improves your concentration and brings calm to even the most scattered mind." Her recomendation is this easy how-to. "This meditation can be done any time, anywhere and you can experience great benefits in just one minute," notes Bernstein. "Practice it daily to develop your intuition and calm your mind."
Peace Is in Your Pulse
Sit comfortably cross-legged on the floor.
Lightly close your eyes and focus on the space between your eyebrows (the third-eye point).
The mantra is Sat Nam (which means "truth identified").
Place the four fingers of your right hand on your left wrist and feel your pulse. The fingers are in a straight line, lightly pressed on the wrist so you can feel your pulse in each fingertip. (It's called mudra.)
On each beat of your pulse, mentally hear the sound of Sat Nam.
3) Peace begins with you.
"This technique is a fantastic Kundalini meditation that's fast, simple and effective," says Bernstein, who says to first, gently press your thumb against your index finger, then your middle finger, then your ring finger, then your pinkie finger.
When you touch your index finger, say: PEACE
When you touch your middle finger, say: BEGINS
When you touch your ring finger, say: WITH
When you touch your pinkie finger, say: ME
"Breathe deeply as you say each word—go as slow or as fast as you'd like," she adds. And not only will you want to use this at home, but really anywhere and whenever your anxiety skyrockets. "Use this technique in line at the bank, under the desk in an office meeting, or in the middle of a fight with your lover," says Bernsten. "This technique will get you through all kinds of crazy emotions and help you release resentment fast."
4) Meditate while you cook.
"If you enjoy cooking then it can be considered a meditative practice," explains Bernstein. "Time spent in the kitchen is designated for creativity and helps you detach from your day, so next time you feel stressed out after a long day of work, cook a meal."
5) Try a walking meditation
"You can find a meditative moment even when you're walking," she says. "If you are, say, at the bank, the grocery store or the office, make it meditative." Easier said than done? Bernstein says it's as easy as these three steps:
- Take a deep breath with every step.
- Feel your feet and focus on being more grounded with each step.
- Use a mantra while you walk. With each step recite this mantra: "I am, calm now."
"Whenever you're stressed out you disconnect from your body and your power," she notes. "Get more grounded with a walking meditation."
6) Take a five-minute tech break.
"One of the main reasons we're so stressed these days is because of technology," says Bernstein. And it's true: when are you not updating emails or Instagram even when you are trying to take a 'break'? "Give yourself a five minute tech break once a day and use that five minutes to practice one of the meditations you've learned here," she says. "Do the one minute breath trick, go for a walking meditation or find peace in your pulse—just turn off your phone, step away from the computer and create space for stillness."
For more tips from Gabrielle, check out her New York Times bestselling book, Miracles Now
