meditation

Setting up a special time to meditate every day is proven to reduce stress, but sitting down for a daily meditation might not be in the cards for your busy life. With that said, everyone can agree that a little bonus relaxation is always welcome — even when it's during an everyday activity.

When rushed or negative feelings pop up, look inward and focus on your breath. Besides feeling more present and connected to all your responsibilities, you'll be refreshed, clearheaded, and ready to tackle whatever the day brings.

Commuting to work: Once you step onto the train or bus, it's tempting to plug into work and start texting or emailing immediately. Instead of jumping into work mode right away, make your commute a time of reflection and relaxation. Listen to a guided meditation or some soothing music, breathe deep and set an intention for the day. Sometimes we can focus on all the negatives of a commute, but reclaiming this time will help you start the day with a fresh attitude and perspective.

Working out: Yoga is the workout associated with far-out meditation, but your time at the gym can be just as meditative. Instead of treating your body like a machine running at full speed, check in; let go of your lists and time restraints and focus on where your body feels tight or uncomfortable. Taking this time to find awareness about where extra attention is required will leave you feeling more connected and less rushed.

Cooking at home: Forget the harried feelings of having to get dinner on the table fast, and relax into your prep time in the kitchen. Set the mood with a little music and maybe even light a candle or two! Once you get into the rhythm of slicing and dicing, the whole experience can be surprisingly therapeutic and focused.

Meditation may seem a little far out for your fit taste. However, if you're ready to improve your quality of healthy living, it's time to rethink this ancient tool. Study after study has shown a direct correlation between meditation and reduction of gray matter in the amygdala, a region connected to anxiety. Besides alleviating stress, daily meditation also promotes productivity, boosts your mood, and fosters self-control.

Sticking with a meditation practice — even just 10 minutes! — will help your body and mind reap all the benefits meditation has to offer. If you're not sure where to begin, consider checking out a guided meditation, where soothing sounds and a calming voice will move you through a meditation. Above all else, don't sweat the technique; instead, focus on your breath.

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Whenever I get asked if I'm a morning person, I drift off for a moment, imagining my hands wrapped around a mug of hot tea and gazing out across a still lake. But forget the fantasy morning! Even if you're a city dweller with cramped space, you can create your own morning ritual to kick off the day on a positive and centered foot.

• Drink warm water with lemon: Step aside caffeinated products, this simple yet powerful concoction provides you with a shot of vitamin C and stimulates your digestive tract — improving your body's ability to absorb nutrients. This alkalizing drink will also wake up your liver and help flush out toxins.
• Have your own moment of silence: As soon as you get out of bed, take a moment to just be without doing anything. Don't check your email on your iPhone, don't start stressing about your day, just focus on your breathing, close your eyes, and be still. Think happy, peaceful thoughts to calm your mind. Even Oprah makes the time to do this each day.

For more of my favorite morning rituals, just keep reading.

It's been shown that meditation boosts brainpower and brings down stress levels. Whether you have a consistent meditation practice or you simply need a quick break to breathe, this playlist will have you feeling positive. Some songs are fast-paced rock tunes, and others are cool and soothing, but each pick helps promote slow, consistent breathing to bring a calming vibe to your whole being. From U2 and Wolfmother to Zero 7 and Bon Iver, keep reading for the full list of tunes plus the Spotify playlist.

It's nearly one of the most tumultuous times of the year: holiday travel season. While it's still a few weeks out, setting specific intentions and making good habits before a trip can help things go more smoothly than you could have imagined. While studies have shown that meditation lowers stress and improves attention, I chatted with Manhattan-based yoga teacher and meditation specialist April Martucci of FireDragon Yoga about specific tips to take into the holidays.

Consistency Over Intensity
April explains, "Even if someone does it [meditation] for five minutes a day, it’s better than doing it for one hour once a month." Like any other activity or healing art, you're going to have to show up for yourself and commit. Luckily, a few minutes a day is all it takes in the beginning, and recognizing that a practice takes time to develop. Committing to regular meditation now will help you stay centered once the craziness of the holidays set in.

Press Pause
When I asked April about what meditation brings to the table other than sheer relaxation, she took a minute to collect her thoughts and explained that "meditation teaches us to pause. You’re learning how to refrain. So many times our biological impulses are on overdrive and we’re doing things without any consciousness." When issues arise, April herself uses a specific technique to calm down. She takes a "simple mudra (sacred hand symbol): left hand on your heart, right hand on your belly." Not only is this mudra very nurturing, but you're also physically holding yourself back from reacting. Take a few deep breaths here, and you'll feel better in no time. Taking a step back helps to better look at the situation — and not fly off the handle — when things don't go according to plan.

Keep reading for one more meditation tip for stressful family gatherings.

A turbulent morning on the bus or subway can set off your whole day. Instead of focusing on everything around you or stressing over what the day might bring, reclaim this time and make it your own. Going inward and looking at things with a different perspective will leave you with a sense of calm that will benefit you all day long.

1. Let it go: Your dog chewed up your favorite pair of pumps; your leaky faucet dripped all night; you got into a tiff with your roommate before heading out. Whatever has happened so far in your morning, release it. Holding on to tension during your commute will only make the morning rougher. There's plenty of time to deal with these issues later, but do your best not to sweat the small stuff now — simply let it be. Giving yourself a break in the morning will help you approach the situation with more grace later in the day.
2. Listen to the music: It's so tempting to plug into your smartphone and start texting and emailing. Instead of starting the workday during your commute, listen to soothing music or a guided meditation to help center and focus your mind. Be sure to close your eyes, and use your deep ujjayi breath (in and out through your nose) to get your full-body calm on.

Keep reading for the last morning mantra.

If you're brand new to the world of meditation, it's easy to get a little overwhelmed by all the jargon, all the options, and all of the time you're supposed to spend in silence, free of distractions. A guided meditation is the perfect way to kick off your relationship with this scientifically proven stress-relieving activity.

You may think that meditating means you've got to sit down on a pillow and stay in silence for hours on end. Luckily, this is not the case for a guided meditation. Soothing sounds and a gentle voice guide you through an allotted period of time, helping you draw attention to your breath and internal gaze, instead of all the chatter in your mind. From every guided meditation, you can expect a kind voice moving you through the process. This voice will tell you where to bring attention in your body, help you elongate a stressed-out breathing pattern, and allow you to relax deep into the moment.

But beyond these factors, guided meditations vary greatly. Some can last for as long as 40 minutes, while some set a morning intention in less than five. Many guided meditations use the tranquil music you'd expect to hear at a local day spa, but others bring on the '90s rock. The truth is, like anything else, you've got to try a few things out to see what inspires you. Guided meditation is available in person or through websites, phone apps, podcasts, and CDs.

Read on for some guided meditations to get you started after the break!

Meditation may sound like a far-out concept for a woman who considers herself straightlaced, but there's nothing strange about relieving daily pressures and moving forward with a healthier outlook. If you're a little skeptical of sitting down to meditate, know that it doesn't have to be all about aligning your chakras and chanting a mantra! A few minutes of deep contemplation and breathing in your own style can shift your relationship with the day and keep you in better shape.

It lowers stress levels: You may think that meditation isn't real science, but studies have shown a correlation between meditation and reduction of gray matter in the amygdala, a region connected to anxiety and stress. It's common to feel a little anxious the first few times you meditate, but as you ease into the practice, you'll feel the weight of worry lift off your shoulders.

It helps keep your heart healthy: Individuals who are worried about cardiovascular health should start a solid meditation practice. In a number of studies, high-risk patients who meditated cut their risk of heart attacks. The connection? High blood pressure can wreak havoc on your heart's health, and meditation has been proven to significantly lower blood pressure.

Keep reading for two more reasons you should try meditation.

When you wake up late and start your day crazed, you can be sure that the rest of your day will follow suit. In the same vein, it's equally incredible how a quick morning meditation can shift you away from a case of the cuckoos and back to your centered self — ready to embrace the day! Some might scoff at the concept of taking a significant amount of time in the morning to do nothing but sit in silence, but it can be a truly transformative time.

• You'll breathe better all day long: So many days the clock can strike noon, and you realize you haven't taken one really deep breath since you woke up. Starting your day off with these full body breaths instantly relieves nerves and leaves you with a sense of calm. Calling this attention to your breath will keep your stamina up and your head clear for the duration of your day.
• You're giving your bod a treat: It just plain feels good! Forcing yourself to cool your jets and sit for even five or 10 minutes may seem like a struggle, but practice makes perfect, and it will give back tenfold. You're busy helping everyone all day long; you need to give yourself a little love too.

Keep reading for one more reason a morning meditation is worth a try.