5 Ways to Meditate in 15 Minutes

In today’s world, it sometimes seems like most people are so stressed out, they aren’t actually paying attention to what is going on around them. Rather, they are literally living in an internal state of chaos that solves nothing and may even make things worse. On the other side of the equation, there are many tools that you can use to put a stop on all that negative and irrelevant internal chaos so that you can move forward and feel better about yourself and the world around you. In particular, meditating for even a few minutes at a time can help reframe your point of reference and give you a chance to make useful changes. As an added bonus, when you work with these five methods, you will have a viable means to help yourself without trying to force one more thing into an already crowded schedule. No matter whether you are sitting on a bus, or waiting for dinner to finish cooking, you can effectively use these 15 minute meditation methods.

Use Spinning Images

When it comes to meditating on a tight schedule, you will find that the most time consuming part is actually getting your brain into the right rhythm. One of the simplest and most effective ways to break through excessive mind chatter and to adjust brain waves is to look at spinning images. These images work similar to hypnosis in the sense that they refocus your attention rapidly, and then give you a chance to move internally without constantly being bumped back into the beta brain state.

Spinning images are most effective if you are a primary visual learner. During the process of choosing images, it is best to look for ones that feel comfortable to you. This includes making sure that the brightness level is suitable. If the image has something of a blink effect or uneven lighting, make sure that it doesn’t make you feel dizzy or disoriented. Remember, your goal is to enter a relaxed state of mental clarity so that you feel refreshed and relaxed, not to wind up feeling dizzy, dull, or with a headache.

Chanting

Repetitive sounds can also be used to quickly refocus your attention and put your brain into a more relaxed state. While people across time have used drumming and chanting together, you can still use chanting effectively no matter where you are. Here are some ways that you can get the most out of this form of deepening concentration:

  • choose a words and phrases that make you feel calm and relaxed. Some people prefer words that rhyme, while others may want more diversity in the sound pattern.

  • If you want to take advantage of chanting, but can’t do so out loud, make a recording and listen to it when needed

  • record chanting in your own voice, as this is the sound you will resonate most with.

As with other forms of entering meditation quickly, you should not listen to chanting or chant when operating heavy machinery. It would be best not to listen to these sounds at all when your brain must be in the beta state. Aside from reducing the risk of injury, the repetitive pattern of entering a deep state of relaxation will get stronger as you repeat it. If you are experiencing conflict because of driving or engaging in some activity, it will be much harder to reap the full benefit of this meditation tool.

Listen to Your Heart

If there is one sound that is present at all times, your heartbeat is the easiest and most reliable to work focus on. To begin, before you can hear your heart beating, you must stop and focus on it to the exclusion of other things going on around you. This, in turn, means that you will be focusing on a repetitive rhythm in a way that draws you into a deep meditative state faster than expected.

It should be noted that some people recommend focusing on breathing sounds instead of your heart. You have only to think about how ragged your breathing sounds when walking a long distance or when you are stressed out to realize that it takes almost no effort to hear it. In fact, the sound of stress in your breathing may make it even harder to enter a meditative state virtually on demand. For this to work, you would have to calm your breathing first.

Unless you are very experienced with breath control, it simply isn’t the best way to enter meditation on a tight schedule. While it may be useful to you later on, it is still best to start with focusing on your heartbeat. Even if your pulse is very fast, the need to tune your hearing and focus inward will still help you enter a meditative state.

Choose Day or Night Hours

There is no question that early positive experiences with meditation may cause you to spend as much time as possible pursuing deeper mind states. On the other side of the equation, rapidly entering a meditative state and then only staying in it for a short period of time requires a bit of control and discipline. Oddly enough, if you practice at odd times, or a mix of day and night sessions, you may find it harder over time to enter this state rapidly. At the beginning, choose to meditate only during the day hours or only at night.

Over the years, a considerable amount of controversy has erupted over the best time to meditate. Some say you should only meditate just before sunrise, and then stop as soon as you begin to see the sun’s rays. Others say only meditate at night, while some insist that noon is the best time. If you find that one time of day doesn’t seem to work for you, then by all means, try another one. Just remember to give it at least two weeks before you try a different time period.

During the process of choosing a time to meditate, you must also consider the impact of digestion on mental processes. If possible, you should try to meditate before meals and snacks. Regardless of the time you meditate, it is also very helpful to drink a glass of plain, cool water. This is especially important if you decide to meditate before breakfast, or any other time where hunger may interrupt your ability to concentrate.

Using Binaurals

While there are many places where modern technologies have increased stress and other problems, you may be surprised to find that meditation is one area that has benefited immensely. In particular, binaural beats can help you enter any brain state in a matter of minutes, and then bring you back up to beta level with fairly precise timing. No matter whether you have never tried meditation in your life, or you have been practising for years, binaural beats will work and give you the experience you are looking for. As an added bonus, if you have tried other meditation methods and failed, this one will undo all those less than stellar events and give you a chance to experience the full benefit of entering these relaxed brain states.

Binaural beats can also be used to reprogram your mind and consciousness to succeed and improve in ways that you never expected from a meditation routine. For example, the binaural beat programs offered by (name) can be used to help you enter a relaxed state quickly and achieve important goals at the same time. Since these binaural programs are also divided into day and night programs, you can easily select the time of day that is right for you and maximise the benefit from each session.

Because binaural beats are a series of sounds that synchronize your brain, the depth of mind state you achieve will be more reliable than with other methods. For example, if you try to meditate using chanting or some other method, you may or may not reach a level of interest to you. As useful as these other tools may be, there is no replacing binaural beats when it comes to actually showing you what it feels like when your brain is in a particular rhythm. In fact, if you want to get the most out of other meditation tools, working with binaurals will enhance your experience with all of them. As with anything else, once you arrive at a place for the first time (or in this case once you have experienced a brain rhythm in way that you can attach a conscious label), it is always easier to return.

In this modern world of extreme stress and tight schedules, the ability to decompress mentally and emotionally in a very short period of time is vital to wellness. That being said, unless you are looking for natural ways to manage stress, or want to advance goals through the power of your mind and focus, it is not always easy to find out about the best way to meditate in a short period of time. As you try out the different methods presented in this article, do not forget that binaural beats offer the fastest path to success, and can be used as an ideal platform for working with other tools.