A 15 minute meditation can do wonders for your day.
Meditation is a mindfulness practice that helps you stay in the present moment. Practicing meditation regularly has been shown to reduce stress, relieve anxiety, and improve your memory. You don’t need to meditate for hours in order to feel better. A 15-minute meditation routine is enough to experience the mental and physical benefits.
How to develop a 15-minute meditation routine
If you’re new to meditating, you’ll want to make a little bit of effort in the beginning to integrate it into your routine. Here are some steps you can take to make a 15-minute meditation practice a regular part of your day.
Schedule it. Block out 15 minutes in your calendar so that you commit to doing your meditation practice.
Pair meditation with an existing habit. To seamlessly incorporate meditation into your current routine, pair your 15-minute meditation with another regular habit. For example, meditating before breakfast. Or meditating after you brush your teeth. This way, you won’t have to think twice about meditating because you’re piggybacking off of another existing habit.
Establish your meditation “cues.” To turn your 15 minute meditation routine into a regular habit, set up your environmental cues to remind you to meditate. For example, placing your meditation mat by your bedroom door or a mindfulness quote by your bedside table. These cues serve as visual signals to start your meditation practice.
Create the right conditions for a 15-minute meditation
Here are some tips to help you create a peaceful environment for your 15-minute meditation routine.
Find a comfortable position. Some people prefer to stand during their meditation routine while others like to sit in a chair or on a mat. Regardless if you choose to sit or stand, choose a position that will give you a comfortable posture.
Dim lighting. Harsh or bright lighting can make it hard to relax. Close the curtain, lower the blinds, or reduce the lighting in the room.
White noise. The last thing you want during a 15-minute meditation routine is to be distracted by external noise. If you’re dealing with construction noise or your neighbor’s loud music, use a white noise machine or app to tune it out.
15-minute body scan meditation to start your morning
A 15 minute meditation exercise in the morning sets the right tone for the day. And a body scan meditation is a calming way to awaken your mind and your senses.
A body scan is a meditation exercise that helps you become more mindful of your physical state. Often, we hold tension in our body without even realizing it. Things like clenching your jaw or tightening your shoulders can be signs of underlying stress and anxiety. A body scan alerts you to what’s going on in your body and helps you release any tension you may be holding.
Here’s how to do it.
- Find a comfortable position. You can do a body scan meditation while lying in bed or standing up.
- Start at the top. Start with your head, neck, and shoulders. How do you feel? Are you holding any tension? If you discover that you have been tightening your shoulders, then exhale and relax. Take note of how your shoulders feel after loosening them.
- Continue downward. Next, move down your body. Notice how your abdomen feels, your hips, your legs, and finally your toes. Stretch your feet and wiggle your toes to bring awareness to the body. Take deep breaths and see if you feel any tension or discomfort. Exhale to allow your body to relax and release any tension.
By the end of the exercise you should feel more in tune with your body. Your mind and body will feel warmed up and ready for the day ahead.
15-minute mantra meditation to destress
If you’re looking to decompress after a stressful work day, try doing a 15-minute mantra meditation to help you relax.
A mantra is a phrase or string of words that you repeat to yourself. The act of repeating a mantra helps you block out the internal chatter and recenter your mind. In addition, using a mantra that is an inspirational quote or one with a positive association can leave you feeling empowered.
Here’s how to do a mantra meditation for 15 minutes.
Select a mantra for your meditation. Ideally, it should be a short phrase or set of words that you can repeat easily.
Some examples of mantras for your meditation:
- Everything is unfolding as it should.
- Things always work out in the end.
- I am capable. I am strong.
Take slow deep breaths and repeat your mantra for 15 minutes. You can say the mantra out loud or recite it in your head. Do what feels comfortable for you.
You can alternate taking deep breaths with repeating your mantra.
It’s normal to get distracted or think other thoughts during the 15-minute meditation. You can always fall back on your mantra to help you recenter your mind.
15-minute meditation to wind down before bed
If you’re struggling with insomnia or racing thoughts at night, try a 15-minute meditation to help you sleep better. Because meditation is all about slowing down and quieting your mind, it will naturally prepare you for a better night’s rest.
Here’s how to do a 15-minute meditation routine in bed.
Take slow, deep breaths. Focusing on your breathwork will help take the focus off of distracting thoughts.
Imagine a calm place. It might help to picture your favorite place or a place that you associate with peace and serenity. Maybe it’s a sandy beach or a cozy cottage. Don’t worry about trying to focus on every detail - you don’t want to over exert yourself or your mind. Instead, a simple scene or image that you associate with positive feelings can help you relax and ease into sleep.
If your mind switches back to thoughts about work or deadlines, try to go back to your breathwork. Don’t beat yourself up if you find yourself getting distracted. Always go back to your breath to help you stay in the present and relax.
As you can see, a 15 minute meditation routine can improve your overall day. You can even start meditating right now to experience the benefits.
Written by JiJi Lee
