How to Relax in Meditation When you Have a Busy Mind. A 5-Minute Mindfulness Exercises for Immediate Stress Relief
“I took a deep breath and listened to the old brag of my heart. I am, I am, I am.”
― Sylvia Plath, The Bell Jar
Meditation had pretty much been a beacon of light in my life ever since I’d stumble upon it in my early twenties.
At first, I was a bit skeptical about the whole thing, but then gradually it started to grow on me.
Now whenever I find my mind wandering during meditation, (as it often like to do), I’d recognize it, allow it, then I’d swiftly shift my attention to the ins and outs of my breath.
American psychologist, and spiritual teacher, Tara Brach, also has a similar practice that she often refers to as RAIN meditation. An acronym for: recognizing what’s happening; Allowing the experience to be there, just as it is; Investigate with interest and care; and Nurture with self-compassion.
It’s a practice I found that can be done at any time: whether while you’re walking, standing, lying, or sitting down.
As you inhale, you are being mindful that “I am inhaling, one.”
For instance,
this breath.
And as you exhale, you are mindful that you’re exhaling one.
Just like so.
“The source of love is deep in us, and we can help others realize a lot of happiness. One word, one action, one thought can reduce another person’s suffering and bring that person joy.”―Thich Nhat Hanh, The Miracle of Mindfulness: An Introduction to the Practice of Meditation
In his book, The Miracle of Mindfulness, Vietnamese Buddhist monk, Thích Nhất Hạnh calls this technique, watching and letting go.
It is as followed:
Inhale gently and normally from the stomach or your belly―mindful that you’re inhaling normally.
Then exhale, while saying to yourself that, “I am exhaling normally.”
(You don’t have to say it out loud, simply keep a mental note.)
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Relax all of your muscles, also see if you can maintain a half smile. Doing so will help ease out the tension you may feel and brighten up your perspective.
As you do so, keep reminding yourself that “I am inhaling one.”
And now, “I am exhaling one.”
Pro tips: The longer you can extend the out breath, the better. The less anxious you’ll feel.
“Meditation is not evasion; it is a serene encounter with reality.” ―Thich Nhat Hanh.
Don’t chase after your thoughts or get sidetracked by bodily sensations, ―put it all down. Solely concentrate on keeping your spinal column straight while tending to the sensation of the breath.
Bailey Fountain. Brooklyn NY 2018. Image by the author
The senses are of the earth, the reason stands apart from them in contemplation. ―Leonardo da Vinci
“People usually consider walking on water or in thin air a miracle.” says Nhất Hạnh, “But I think the real miracle is not to walk either on water or in thin air, but to walk on earth.
Every day we are engaged in a miracle which we don’t even recognize: a blue sky, white clouds, green leaves, the black, curious eyes of a child—our own two eyes. All is a miracle.”
“Our Breaths,” explains Nhất Hạnh, “is the bridge which connects life to consciousness. In which unites your body to your thoughts.” The German priest, and author, Martin Luther also reminds us that “We cannot prevent birds from flying over our heads, but we can keep them from making nests on top of our heads. Similarly, bad thoughts sometimes appear in our mind, but we can choose whether we allow them to live there, to create a nest for themselves, and to breed evil deeds.
And whenever your mind becomes scattered,” says Thich Nhat Hanh, “use your breath as the means to take hold of your mind again.”
It is the anchor that’ll keep you grounded when you know what hits the fan.
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And as always, thank you for reading.
Stay strong my friend, have a wonderful day.
