Minimal Meditation

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There isn’t a day that goes by to where one should not meditate.  Mediation through the management of breath control allows us to manage our lives and opposed to having life manage us.  I know, we are often pressed for time, busy, in a rush and rapidly moving to the next task.  Bottom line, we need help.  Life can be tough with the multitude of responsibilities constantly tugging and pulling on our back.

Number fourFour Cycle Breathing is a meditation technique can be used as a “minimal mediation” if you are short on time or in a rush.  The mediation only takes seconds.  This stress reduction technique is great for calming your nerves, adding focus to your thoughts and rejuvenating your spirt.  I used this mediation before and after yoga, before an intense meeting, upon waking up in the morning, before and after a martial arts competition, or in a my car during lunch break.  This mediation is easy and can be done in less than 5 minutes.

Step 1.
Sit or lie in a comfortable position and relax.

Step 2.
Take four easy slow breaths.  While taking these breaths try to notice any tension that may be present in your body.  Notice if you are clinching you teeth, tension in the forehead, toes or fingers.

Step 3. -Beginning of Round 1
Breath in for a count of four (4) – approximately 4 seconds.

Step 4.
Hold your breath for a count of four (4) – approximately 4 seconds

Step 5.
Breath out for a count of four (4) – -approximately 4 seconds

Step 6.
Hold your breath for a count of four (4) – approximately 4 seconds

You’ve just completed one round.  Round 1 only used 1 minutes and 4 seconds of your time.

Step 7.
Go back to Step #3 and repeat steps 3 thru 6 three more times.  Once completed, you will have completed a Four Cycle stress reduction mediation.  Your mediation can be completed in 4 minutes and 16 seconds.

Please feel free leave comments if you require additional information.

Peace – Dale Scriven



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