You thought meditation will be the best remedy after a tiring and stressful day. It seems the ideal solution until you find that stress and anxiety are keeping you away from the much-desired meditation bliss you sought.
My previous post would have shed off some frustration for some meditation practitioners. This wrong mindset in meditation causes frustration in beginners and those who have been meditating for a couple of years.
This is no newbie mistake.
If you are still meditating with the intention of clearing your mind of all thoughts, check this post to find out what meditation experts suggested you should do instead. It will save you some frustration along the road.
As much as meditation is being suggested as a proven stress releasing technique, trying to meditate after a long day at work is going to be another struggle.
Of course, hitting the bed after a stressful is the best medicine. But getting rid of the stress and problems of the day that runs amok in your mind is going to be a nightmare itself.
(I’m not sure if you know the feeling when your body is crying for sleep but your mind is in a tight mess of stress and anxiety? )
Best Ways To Meditate At Home For The Tired Mind
So can you squeeze in some meditation after a long day without ending up frustrated? It’s possible.
And here are some of the best ways to meditate at home if you are really exhausted.
1. Exercise Prior To Meditation
Ever wonder why yoga and meditation is a perfect match?
Or how you feel happier and relaxed after working out?
The science part is that your brain released endorphins, that makes you feel relaxed and exhilarated after exercising. And meditation is the perfect follow up to bring a relaxed mind to a calm state.
Scientific facts aside, I sure feel fresh and power up after a short 15 minutes of working out at the gym before writing this post.
Meditation is known to help beat depression when it’s done before a workout. But what about meditating after working out?
Many people find that doing some exercise first really helps the meditation.. It’s as if a lot of excess energy gets burnt off and so the mind finds it easier to relax and let go.
This answer in Headspace forum shows that working out could, in fact, makes meditation easier.
2. Have The Right Mindset To Meditate
If you are thinking “I want to meditate to get rid of all these stressful thoughts“.
You are going to spend a whole 30 minutes stressing over it.
And do I need to repeat again that meditation is not about clearing all thoughts from your mind?
The right way to approach meditation is to do so for the sake of meditation itself. You could be hearing this advice being repeated over and again but it’s easy to slip into a wrong mindset with a tired mind.
Stop thinking and start meditating. It’s different.
3. Do Walking Meditation FIRST
Ok. This is my favorite meditation routine. (because it keeps me awake).
And simply because I see walking meditation as the perfect intermediary between the mindless and mindful state that you are trying to achieve.
If you have trouble with sitting meditation, do try the walking form. It helps even if you are feeling tired. Drawing your awareness of your footfall could be bliss after a long and stressful day.
You can try walking meditation for about 15 minutes before attempting the sitting form.
How to start?
Just get a FREE copy of mindfulness walking meditation guide when you subscribe.
4. Listen To Relaxing Meditation Music
Let’s forget about binaural technology for a while. Slow, quiet, classical music is known to slowing the heart rate and lowering blood pressure. Most importantly it reduces the stress hormones as well.
Ok. Now let’s talk about binaural technology and the amazing fact that when you listen to musics of 60 beats per minute, your brain generates alpha waves, which reduces stress and increase creativity.
You can try searching free alpha wave music on Youtube, or you can listen to Enlighten Me composed by Christopher Lloyd Clarke, an audio composer who’s been practicing meditation since 1997. Here’s the page where you can listen to a 5 minutes preview.
Let me know if it didn’t make any difference to you.
5. Use Meditation Incense
Using incense for meditation has been an ancient practice. It is believed that various incense has Sandalwood and Frankincense are known for their stress reducing and calming effect. Both have been used in practice for thousands of years.
It’s your personal choice really. If you find it helps to calm your mind in meditation, by all means, give it a try. You can get one easily at Amazon.
6. Use Meditation Cushion
I used to think it looks so cool sitting upright like an ancient monk and meditating for hours. But not when you have spent your whole days chasing problems and a massage chair is all the comfort that I longed.
This brings me to another instruction that often confuses beginners. In mindfulness meditation, we shift our awareness of physical sensations when they arise. Pain is one of them.
And there is no hard rule to say we must sit and watch pain for 30 minutes, especially if it’s due to our posture or existing physical condition.
You will need to sit high enough so that your pelvis is higher than your knees to avoid unnecessary discomfort or pain in sitting meditation.
7. Guided Meditation
Meditation is like working out your brain muscle in the gym. Sometimes you just don’t have the energy to lift the weight (exercising mindfulness or concentration) anymore.
Here’s where guided meditation comes into play.
Often coupled with binaural beats, guided meditation is one popular meditation tool for people who find difficulty in meditating without help.
While there are still debates on whether guided meditation interferes with our own practice of meditation, I find a balance between both is best, especially after a long tiring day.
(And when all else fails, guided meditation is often the one that gives me my peace of mind).
I’ve tried out Aware, a mindfulness meditation app for beginners. Read my review and why it could be a great help to you.
Over to you :
What’s your greatest challenge in meditation after a tiring day? What works best for you? Do share your thoughts with me in the comment section.
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