Raj Rishi

No time for meditation?  A simple, easy and effective ways to meditate even when you are on the move

The daily life of a common person is so much filled with stress and anxieties these days that his mind has become a fertile breeding ground for all kinds of negative thoughts and emotions that have a very adverse impact on the overall health and wellbeing.

The best course to eliminate the stress is to do meditation. Meditation is a powerful antidote to stress and negativity.

“But when do I find time for meditation?” you ask.

It is true that the best time for mediation is morning. It prepares you to face the stressful events that you are likely to face through the day.

But what if you don’t get time to meditate in the morning? You get to the bed late and have to rush for your work place at a distant place the next morning?

And then, doing the kind of meditation such as watching your thoughts or vacuuming your mind of all negativity etc. is easier said than done. Again, doing this kind of meditation especially at the moment you are actually stressed is all the more challenging.

Here is a real life situation of stress.

You are stranded in traffic snarl and are feeling stressed as you are shifting uneasily sitting in your car.

First way- Chant a mantra

Here is an easy, practical and effective way to meditate even when you are on the move. In fact this is the best way to spend your time more fruitfully and creatively and recharge your mind with positive energies.

1. Mantra as a spiritual invocation

A traditional mantra is a simple spiritual word such as OM. Believe me it is a very powerful word. More than a word, OM is a spiritually uplifting sound. Its resonance fills the mind with peace and fortitude.

A mantra may also comprise a small, simple and invocative sentence. A popular Hindi mantra or a prayer is “Om Namah Shivaye”- I bow before you Shiva. You can chant: Bless me with peace my Lord! Or any variation upon it.

Check YouTube videos for the proper way to chant OM and other mantras.

2. Second way--Create your mantra

When you repeat an affirmation it becomes a mantra.

You can create your own mantra by following the method given below.

Identify the nature of your stress

Stress and negativity can crop up any time in any form. Just identity its nature.  Is it anxiety, irritation, impatience, frustration, peacelessness, guilt, anger, jealousy, fear, hatred, lack of confidence, embarrassment, insecurity and so on?

Now that you have identified the negativity, think of its opposite. For example, it is extreme anxiety. The opposite of anxiety is peace or relaxation.

Here is the affirmation or the mantra you create:

I am a peaceful soul/ I am a relaxed person.

Don’t be literal about framing affirmations. You can use the word ‘not’ to form it.  It is the intention rather than the words that carry the power to change.

For example your mantra can be:

I am not going to lose my patience/confidence.

I am not going to feel irritated.

Repeat the affirmation in your mind.

Important

Just chant the mantra-speak it out in your mind. Speaking it out is important. It is a kind of physical activity that can distract you from your negative thoughts. It is like you go out for cycling when you are distressed.

Deep breathing

You can make this method still more powerful by using deep breathing

1. Take a deep breath slowly.
2. Watch it as it enters your nose, passes it through the throat, enters it into the lungs, then on into the stomach and even below.
3. Chant the mantra like the prayer or an affirmation that you have created.
4. Hold the breath for a few seconds without feeling inconvenient.
5. Release the breath slowly while chanting the same mantra.

The physical activity involved in deep breathing and mentally chanting the mantra can, I believe, immediately take your mind off the anxiety and make you relaxed and peaceful.

A time may come when you will not need any mantra to feel patient, peaceful or relaxed. These positive traits will become a part of your innate nature.

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