The experience of anxiety causes your mind to operate like a runaway train which has lost its braking system. The 6-minute meditation serves as a temporary pause from the tracks instead of stopping the train. The body needs this “micro-meditation” because it provides a short time to break from “fight-or-flight” into a calm state.
Scan for “Stress Pockets”
Your body should perform movements which extend from the toes to the absolute top of the head. Are you clenching your jaw? Do your shoulders hang down from their normal position ? Your breath should enter these tension areas so that muscles can attain their natural state of movement.
Label Your Thoughts
Your mind will wander—that’s what minds do. You need to let the thought about work or bill payment enter your mind without resistance. You should label it as “thinking” or “worrying” and picture it floating away like a cloud. The method creates space between yourself and the particular thought.
The “5-Sense” Grounding
Your mind needs to stop racing and learn breathing, so you need to hear three things, feel two things with your feet, and smell one thing. The method “grounds” you to the physical world while it pulls you away from your internal thoughts.
Soften Your Gaze
You should fix your eyes on one point which you can see three feet ahead of you. Let your vision go slightly “blurry” or soft. The method decreases visual information processing which results in less mental burden for your brain.
Use a “Calm” Mantra
The method “Calm” requires you to repeat its simple phrase with every breath that you take. The inhale should make you think “I am” while the exhale should make you think “at peace.” The repetitive phrase functions as a “lullaby” which keeps your brain focused on it instead of returning to your anxiety about pending tasks .
Accept the Noise
The dog barking and car honking outside should not lead to your frustration. The sound should become part of your meditation practice. You should think “There is a sound, and I am here breathing.” The practice of acceptance represents the most effective method for overcoming anxiety.
The “Heart-Check”
Your hand should touch your heart area. The process of feeling your heartbeat rhythm produces a calming effect. The experience ensures your safety at this moment because you have “anxious thoughts.”
The Gentle Return
You should not rush to pick up your phone after the 6-minute period ends . Your body needs to start moving by first activating your fingers and toes. Your active live must start after 30 seconds of time spent in your created silence.
Consistency over Intensity
The practice of doing one 6-minute session will transform your life when you maintain it as a daily routine. Your brain training program enables you to discover the method which turns off your brain. The more you practice the skill the easier it becomes to reach this state of calm during moments of real-world stress.
