It is possible to become more calm during times of stress with the help of meditation.There are many different types of meditation that you can practice, but some may be better suited to helping you calm down when you are upset, stressed, or anxious.If you are so angry about something that you can't even imagine sitting down to meditate, walking meditation is a good way to do so.If you feel like you're ready to sit still while meditating, you can try one of the other techniques.
Step 1: It's important to have a safe place to walk in.
It is possible to practice walking meditation while you are walking.If you are new to the practice, it is best to choose a place where you can walk without traffic.It's important to walk safely.This type of meditation is great for calming down and relaxing, but you have to be aware of where you are walking and what you're doing.It is not meant to be like that.
Step 2: Do you want to walk for a while?
If you have the time, you can walk for 30 minutes or an hour, even if you only have five minutes to spare.It's helpful to know how long you want to walk.You can find a small park if you know you are only going to walk for five minutes.You can skip this step if you are upset about something.You can walk as long as you feel like it.
Step 3: Stand up still.
Stand still outside before you begin your walking meditation.Take a few deep breaths and breathe deeply into your belly.Try to pay attention to your breath and how it feels in your body.Try to stay focused on your normal breathing after you take a few deep breaths.It is possible to become aware of how your body is feeling.Take notice of any tension you are feeling.The intention should be set before each meditation session.You could make this your intention if you are meditating.When you are breathing, think about what it is that is upsetting you, but not what you will do about it.You could say to yourself, "During this meditation, I want to calm myself."
Step 4: Start walking outside.
You should start walking now that you have become more aware of your feelings.You do not need to walk fast.Walk at a pace that is comfortable for you.Try to stay focused on the sensations you feel as you walk.Do you notice any pain in your knees?How do you feel when your feet touch the ground?Your mind will want to wander back to something that upsets you if you get distracted by something you notice while walking.If you beat yourself up about this, you will get even more upset.Go back to focusing on how walking feels when your thoughts wander.
Step 5: Become familiar with your feet.
As you walk, pay attention to how your feet feel.How do they feel when they touch the ground?How do the socks fit on your feet?Are your shoes tight or loose?Slowly begin to move upwards once you have focused on your feet.Move to your ankle.Think about the sensation of your ankle joints.Continue to move slowly up your body.Let the tension go when you notice it in the body.Allow the tension in your hips to relax and allow them to swing.Take a picture of the tension leaving your body and floating away.
Step 6: Keep going back to the walking.
It will be hard to remain focused on yourself if you are very stressed.It is normal for most people to be upset about this.If you notice that your mind wanders to something that upsets you or that makes you feel stressed, just do your best to focus on the sensations of walking.Remember that meditation is a practice.You can practice meditating to become better at it, even if you aren't meant to be the ultimate master of meditation in a month or a year.It is easy to stay calm and focused on some days, and it is nearly impossible on others.
Step 7: When you feel ready, return to your home or school.
When your time is up, return if you have set a time limit.Return if you feel like you have calmed down enough.It is possible to deal with a problem with less anger if you have a calm mind.
Step 8: You can find a peaceful place where you won't be bothered.
It will be easier to concentrate if you can find a quiet place.If you want to, you can meditate in your bedroom or outside.Try to stay focused.If you have pets in the room, close the door and turn off the TV, computer, and stereo.
Step 9: The timer should be set.
This isn't a requirement, but it can be useful for allowing you to focus without thinking about how long you've been meditating.It is possible to set a timer for however long you want, so you can start meditating once you are ready.If you want to avoid being shocked out of meditation when the alarm goes off, try setting it to the sound of chimes or something melodic.Aim for a short time, maybe five minutes, if you are new to meditating.If you are upset by something, meditating for a bit longer may be helpful.
Step 10: Find a comfortable place to sit.
You can sit in a chair with your feet on the floor or on a meditation cushion.You need a stable position to sit in.You will want to sit up straight while you meditate, so make sure that you can comfortably do so in your chosen sitting position.
Step 11: An intention is set.
If you want to calm down through meditation, this may be helpful.If you want to solve the problem, give yourself a few minutes to think about what is upsetting you.Think about how you are feeling.Think about what you want to accomplish through meditation.For example, you might say, "I want to calm down so I can deal with this problem better."If you don't want to say the word aloud, just say it silently to yourself.
Step 12: Rest your arms on the floor.
If you want your arms to be parallel with your body, you should rest them.With each arm resting on the legs, you can rest your forearms on your lap.You don't have to sit with your hands on the floor.Just sit, it feels most comfortable for you, with palms facing upwards and index finger and thumb touching.
Step 13: Relax your gaze.
If you want to rest your gaze on a point in front of you, you should allow your chin to gently drop.You don't need to stare at a fixed point, just let your gaze land wherever you want.If it's most comfortable for you, you can close your eyes.
Step 14: Look at your breathing.
The biggest part of meditation is focusing on the breath.All you have to do is focus on your breath.Do you think it's cool going into your nostrils?Is one nostril more open than the other?If you notice the out-breath more for a while, you can switch your focus to the in-Breath.If you like, you can focus on the whole pattern of breathing from start to finish.If you can't clear your mind, then you should incorporate your anger, worry, and stress into your meditation.Imagine how angry you would be if you left your body through each out-breath.Think of the in-breath entering your body and carrying the anger out of it.
Step 15: Return to your breathing.
If you notice that you are now thinking about something else, just take notice.Now that you are aware, focus on your breathing.Don't get angry with yourself.It's normal for your thoughts to wander if you start to get angry or frustrated.Go back to focusing on the breaths when you stop thinking and make a conscious decision to do so.If you notice that you have been thinking about something that upsets you for the last two minutes, simply stop.You can either visualize your problems floating away as you become more calm or you can visualize yourself in a more positive state of mind.The purpose is to find a way to help you with your meditation.If you find that you are getting more frustrated because you can't keep your mind clear, then switch your focus to something that feels helpful.
Step 16: There is a peaceful place.
It is not necessary to practice in the traditional way.With eyes closed, sitting down.If this is not possible, you can meditate wherever you are.If you can spare a few minutes to sit quietly, try to do it in a peaceful place.If you want to try this type of meditation, you can either wash the dishes or walk to school.
Step 17: Take some time to think.
It is a good idea to take a few minutes to think about what has upset you.Think about how you are feeling.Are you worried?If you say you are angry there is more to it.Think about the reason for your anger, for example, if you think to yourself, "Oh, I am so angry because of that negative feedback I received on my work."Maybe you are worried about losing your job or that you aren't good enough.If you think of your problem too much, then skip this part.It's not necessary for a successful meditation if you just use it to get your thoughts in order.
Step 18: There is a choice to make.
You can choose from a list of words, phrases, or sounds that will help you relax.If possible, you should say it out loud, but you can also whisper it to yourself.For example, if you want to become more calm, you could say, "Let it be," "Take a step back," or "It's not the end of the world."
Step 19: Take a few minutes to focus on breathing.
Take some time to center yourself before you start chanting.Take a few deep breaths and notice how they feel.Continue to follow the breath for a bit longer if you want to allow your breath to return to normal.The purpose of this is to calm you down.
Step 20: You have to take a deep breath before you say something.
Take a deep breath before you say the chant.Try to say it in one breath.You can still practice this if you are saying it internally.Take a deep breath and then silently say it to yourself.
Step 21: Allow the chant to fall in line with your breathing
When you take a deep breath, you will say your slogan.The last sounds of your chant can linger if you are still breathing.These aren't hard and fast rules, but will help you get into a meditative state.
Step 22: Don't think about the meaning of words.
As you get into a rhythm of saying it, it will take on a meaning of its own.As the chant flows with the breath, focus on it.The purpose of meditation is to help your mind relax.Your mind won't become relaxed if you spend time analyzing the meaning of the words.
Step 23: Continue for as long as you want.
As with other types of meditation, you can set yourself a timer for a specific amount of time; however, if you just want to calm down you could also repeat the mantra for as long as you need to begin to feel more calm.The purpose of meditation is to make you feel more calm and centered, but there are guidelines for it.You are defeating the purpose if you stress yourself out about meditating correctly.