Focus on your breathing by pausing when you’re sitting in a crowded place, or simply closing your eyes for three seconds. Make sure you focus all of your attention on every inhale and exhale.
If you start thinking about anything else, notice it and bring your attention back to breathing. This meditation can increase self-awareness and reduce stress levels. Try it before a workout session for maximum effectiveness!
It’s not hard to get swept up in thoughts and feelings when you’re enjoying a day at the beach. But, if you can make time for a body scan meditation, it will help you disconnect from these distractions, quiet your mind and enjoy more of what’s happening right now in your life.
Here’s how to do it:
Find a place on your beach blanket where you can sit comfortably with good posture. Close your eyes and take three deep breaths. As you inhale, feel yourself filling up with air; as you exhale, feel all that air leaving your body.
Now, bring your attention to each part of your body one by one—starting with your toes and moving up through every muscle group until you reach your head.
Notice any sensations or aches, but don’t judge them or try to change them. Just observe them and then return to focusing on each breath as it enters and leaves your body.