RECKON IT’S IMPOSSIBLE TO TRANSFORM your life in just four minutes? Well, you can seriously change your life for the better by dedicating four minutes a day to meditation. Whether you’re stressed, battling with self-esteem issues or simply trying to find happiness, Rebekah Borucki has the answer you’ve been searching for in her new book, You Have 4 Minutes to Change Your Life (Hay House, $22.99)…
4 Minutes Meditation To Less Stress Photo Gallery
GET INTRODUCED Not super familiar with the practice of meditation? Whether you’re worried about doing it wrong or even believe it’s solely a religious practice, put your reservations aside – meditation can benefit absolutely everyone and anyone, as it’s not about doing it “right”; it’s about doing it in a way that’s right for you. Borucki knows consistent meditation can make a huge difference, having used meditation to overcome her own life struggles, and now, she’s passing on her guidance. You Have 4 Minutes to Change Your Life doesn’t claim that meditation will work magic overnight. In order for the four-minute meditations to take full effect, you need to have an open mind, be consistent and above all, be patient. Meditation is a tool that has been used for a loooong time to maintain mental, emotional and physical health. The quality of the practice is far more important than the quantity, which is why taking as little as four minutes out of your day to meditate could do you a whole lot of good. Meditating in Borucki’s way invites you to reflect and focus on the areas of your life that need attention, and by focusing on a single issue in your mind as you meditate, it’ll gradually become easier for you to comprehend and, as a result, easier for you to overcome.
FIND YOUR FOCUS Meditation comes in many forms depending on what it’s being used for. Learning to love yourself, dealing with loss or building your confidence are just a few issues that can be addressed by taking the time to meditate for just four minutes every day. The first step you need to take is to figure out what your focus is going to be – that is, what it is in your life that you wish to change. It’s not just your state of mind that will benefit from meditation, but your body as well. The body and mind are more closely linked than many of us realise, which is why meditation is beneficial for your overall wellbeing. “For every thought that occurs in the mind, a chemical and physical reaction occurs in the body,” says author and yoga teacher Cheryl MacDonald. “Stress is very much a mental problem, which directly translates into the body and should not be ignored.” For example, lack of sleep could be caused by stress, just as an unhealthy diet could be due to low self-esteem. Making the connection between your mental and physical issues will help you realise what it is you need to focus on when you’re meditating. Borucki has dedicated a bunch of chapters in her book to dealing with specific issues that you might have, with tailored meditation tips, teaching various elements of meditation, such as breathing techniques, how to position your body and how repeating certain mantras can have a significant impact. The prospect of facing your issues head-on with meditation might be daunting, but the long-term results will prove it worthwhile.
PUT IT INTO PRACTICE If you’re really ready to make a change to your life, now is the time to take action. Four minutes is a pretty tiny fraction of the day, so there’s no reason why you can’t schedule in a short meditation break – you just need to commit (really) to a regular practice. One common misconception about meditation is that you can only do it in a yoga studio or on a beach at sunset in a tropical location, but the truth is you can do it anywhere; all you really need is your mind. “Become mindful in the moment,” tips MacDonald. “Don’t worry about things in the past that have gone wrong or stress about what could go wrong. Just focus on what you are doing right now, at this very moment.” The key to making meditation work for you is consistency. You can transform your life in four minutes, as long as you use the time every single day to focus your thoughts. The more you practise, the more you’ll notice the positive effect meditation will have on the areas of your life that need it most. Whether you meditate during your commute to work or just before you go to bed, finding those precious minutes will work some pretty serious magic.
The 4-Minute Meditation Allow Borucki’S Exercise To Melt Your Stress Away
STEP 1: Find a quiet spot to meditate at the beginning of the day.
STEP 2: Choose a comfortable seat where you can sit nice and tall. This allows energy to flow freely through your body.
STEP 3: Close your eyes.
STEP 4: Begin by focusing on your breath. There’s no need to change your breathing. Just observe your breath as it passes through your nostrils, down your throat, in your lungs and out again.
STEP 5: Repeat the following three mantras one at a time, either silently or out loud, for five full breath cycles. After each inhale, repeat the mantra on your exhale. Close your eyes during the five breath cycles, opening them briefly before moving on to the next mantra. Mantra 1: “I am not broken or in need of fixing.” Mantra 2: “I am worthy of being heard and of being loved just as I am in this moment.” Mantra 3: “My inner voice is wise and I allow myself to listen to it without judgement.”
STEP 6: Close your eyes and continue your inhales and exhales for as long as you like. When you’re ready, open your eyes.