If you are a stressed and busy person, like most of us are these days, meditation can be a great tool to bring down your stress levels and decrease inflammation in your body naturally without drugs or supplements. But the idea of finding half an hour or more to meditate itself is stressful, have no fear! I have a few short meditation techniques that are only three to ten minutes in length and will help you find the relief you need.

These techniques are quick, easy, and super beneficial for busy people like you and me!

1) Breathe

This really is the heart of meditation. By focusing on your breath, you are able to let your thoughts flow in and out and ultimately pull your focus inward. This technique can last as little as 60 seconds or as long as 10 minutes, and the best part is that you can literally do it anywhere. I recommend that you bring your thumb and middle together. The pressure point will automatically bring your mind into focus.

Now, start to bring your focus to your breath. Inhale in for a count of 6, hold for 4, and exhale for 6. Do 5 rounds of this, and then take note of how you are feeling. More relaxed? A bit Zen? Focused? The best part is that you can do this anytime, anywhere.

If you can't do a 6 count, shorten it to 4. The point is to take your mind off your stresses and calm your breath, and therefore your mind and body. If you find your mind jumping around, that's ok too! Just bring your focus back to your breath. Be kind to yourself. Don't judge. Don't beat yourself up. Just relax and breathe gently. 

2) Mantra Meditation

A mantra is a word or sounds repeated to aid concentration in meditation. It gives your mind something to stay focused on beyond your breath. It can be as simple as a single word, like "love" repeated for the duration of your meditation time. Or you can choose a phrase, such as an "I am" statement to repeat i.e. "I am peace". ("I am", on the in breath, "peace" on the out breath.) If you are following Hindu or Buddist tradition, you can chant (or repeat in your mind) Sanskrit, like "Om" or "So hum". For a phrase like So-hum, you would breathe in So, exhale hum.

Matras are great for disconnecting you from your thoughts. Each mantra carries its own unique vibration, and as such chanting, a specific mantra can help bring that sacred energy into your life.

3) Do Mealtime Mini-Meditations

Mealtime is a great time to meditate because it’s already a given in your day. This is the perfect time to take a few minutes to pause and appreciate your meal. Slow down and notice how the aromas of food can relax you, whether it’s a warm mug of tea, the cinnamon on your oatmeal, or veggie -filled soup simmering on the stove. When you smell something delicious and scrumptious, it is practically effortless to focus on your breath and take in the delectable aromas. Breathe them in. Slow down and enjoy your meal!

As you can see, meditation can come in many forms and you only need a few minutes to do this each day. Give one of these practices a try today.