Stress Free Meditating In 3 Minutes With Micro Meditation

Are you craving to start meditating, but won’t come? Don’t even know how to do it? Or why to do it? Then this guide is for you.

Meet the mindfulness expert Johan Bergstad is a psychologist and a mindfulness teacher.

We tweet, blog, facebook, surf, watch TV and listen to music like never before. Often at the same time. Obviously, we get stressed and feel inadequate. So the question is not why you should meditate, says psychologist and mindfulness teacher Johan Bergstad.

– We are beginning to realize the price of not meditating, in the form of stress, bad relationships and exhaustion, he says. In order to be able to handle all the information that flushes over us, we need to learn how to screen. This is where meditation comes in.

And research shows that even short exercises give good effect. Johan Bergstad lists some examples:

– Above all, you get increased focus, become more attentive in the present. The increased presence makes it easier for you to remember things. For example, you don’t have to turn back and double check that you locked the door in the morning. Increased attendance also provides better relationships as you treat people in a different way. And you become aware of your own destructive old habits.

– In addition, the level of the stress hormone cortisol drops. Meditation exercises, even short ones, also have a pain-relieving effect. And above all, meditation leads to increased well-being. You learn to unwind. I usually say it’s like starting to fish in water where there really are fish. And not least, if you meditate regularly, there is a reprogramming of the brain in a positive sense.

Meditation is easy. You just have to sit right up and down. But it is still challenging. Anyone who has tried to know how thoughts sometimes spin and how difficult it can be to focus on the here and now. But after a while it usually goes easier, you increase your ability to calm the mind.

– We often put a lot of energy into getting to the world outside ourselves to feel well-being, says Johan Bergstad, when we should instead concentrate on finding peace within ourselves. Then it will also be easier to influence the world around in a positive sense.

Johan Bergstad has personal experience of the beneficial effect of meditation.

– Earlier in my life I stressed quite a lot. Now I live much calmer, meditate regularly and find that I have more time and am more creative than before.

10 Reasons To Start Meditating Today:

1. Improved immune system.

2. Decreased pain experience.

3. Reduced inflammation at the cellular level.

4. Increases the positive emotions.

5. Reduced risk of depression.

6. Reduced anxiety.

7. Reduced stress.

8. Improves social relationships and increases emotional intelligence.

9. Make yourself more compassionate.

10. Makes you feel less alone.

Three simple meditation exercises

You don’t have to meditate an hour a day. A little and regularly goes a long way. Here, psychologist and mindfulness teacher Johan Bergstad offers three simple meditation exercises that take between 30 seconds and five minutes to complete. Start today and feel the effect!

Three conscious breaths (20-30 seconds)

An exercise to help you land in the present. Sit on a chair with your feet in the floor. Stretch on you and close your eyes. You do not need to breathe in any special way but just observe what bodily experiences the three breaths bring: in the nose, chest or stomach. You can also feel the breath as a whole: the inhalation, the short pause and the entire exhale.

Breathing room (three minutes)

A three-step meditation exercise to help you curiously explore what you experience at every moment. Start by putting yourself in a comfortable, dignified and restful position.

1. Pay attention to what happens here and now for about a minute: sounds, thoughts, visual impressions, emotions, sensations in the body. Let the attention be as wide as the sky and try to leave everything as it is.

2. Zoom in on the breath, and follow a few breaths in and out, for one minute. As attention wanders away, you bring it back to breathing, over and over.

3. Now expand your focus from breathing to whole body. Feel the sensations in the body from head to toe. You may feel the contact with what you are sitting on, feel the air against the face, the contact between the feet and the floor and the like.

Open your eyes and continue your day with renewed presence.

Body scan (five minutes)

An exercise with strong relaxing effect. Find as quiet a place as possible. Sit upright and relaxed or lie on your back in a comfortable position, such as on a bed or yoga mat. Follow a few breaths and then begin the discovery journey through the body, where you scan / notice body part by body part from the toes up to the head. Focus on what you feel and sense, such as knitting, numbness, heat, cold or maybe nothing.

The important thing is not the experiences but your attention here and now. Start with the toes on the left foot, then the right. And so are both the soles of the feet, the entire feet, lower legs, knees, thighs, pelvis, abdomen and lower back, chest and upper back. Hands, arms, shoulders. Neck, neck and head. Round off with knowing the body as a whole, and focus most recently on some breaths.