6/4/2025 9:29:01 AM

Beiruting News

    • back

    This 5-minute meditation routine will calm you down

    02 september 2020

    This five-minute meditation routine combines both yoga and balance to steady the mind

    Seated cat and cow

    Seated in a cross-legged position (if you're in a chair, keep your feet flat on the ground with your knees bent). Place your hands on your knees. Inhale as you lift your chest forward and arch your back to look up.
    Exhale as you round the spine and tuck the chin to the chest, stretching the back.
    Repeat this five times. Focus on breathing slowly and moving through these poses mindfully.

    Breathing shoulder shrug

    While seated, inhale as you shrug your shoulders up to your ears. Then exhale as you release the shoulders. While doing this movement, keep your spine elongated and your naval pulled into your spine to engage your core.
    As you release each shrug, think about releasing any negativity or stress and allowing your body to relax.

    Circle arms

    In your seated position, reach the arms out to the sides and up above you. Relax the shoulders even though you're reaching the arms up as high as you can.
    Press the palms together and bring them down to the center of your chest. Inhale as you reach the arms up and exhale as you bring the palms together and down.
    As you reach the arms out and up, think about gathering in your mantra — bringing in more peace or confidence.
    As you bring the palms together, think about bringing this feeling to the center of your chest.

    Hand on belly and hand on heart

    This mindful breathing exercise can be done seated, standing or even lying down. Place one hand on your stomach and the other hand on your heart (see photo at top). Breathe in as you feel your stomach press against your hand and then feel your chest expand into your other hand. Exhale and feel your chest release and then your stomach release.

    Meditation mudra

    A mudra is a specific positioning of the hands used as a symbolic gesture. One of the most common mudras is touching your thumb and index finger together and allowing the other fingers to rest. Place your palms face up on your knees. This mudra is known to improve concentration and creativity.
    • This 5-minute meditation routine will calm you down

Other news