One really effective way to reduce and even eliminate a lot of those negative effects is to practice meditation. But, if you’re like me, you might find that you either don’t have the time for it, or you don’t have the patience.
In that case, you might want to try adding in your meditations 3 minutes at a time.
Before we dig into the “how” of it all, let’s talk about the “why,” shall we?
Why You Should Meditate Each Day During Your Recovery from Narcissistic Abuse
According to WebMD, literally any condition that’s caused or worsened by stress can be alleviated through meditation.
Cardiologist Herbert Benson, MD, who is known for three decades of research into the health effects of meditation, and the founder of the Mind/Body Institute at Harvard Medical School‘s Beth Israel Deaconess Medical Center, says the benefits are significant.
“The relaxation response [from meditation] helps decreasemetabolism, lowers blood pressure, and improves heart rate, breathing, and brain waves,” Benson told WebMD, adding that tension and tightness seep from muscles as the body receives a quiet message to relax.
Plus, according to the Huffington Post‘s Meredith Melnick, “Studies show that meditation is associated with improvement in a variety of psychological areas, including stress, anxiety, addiction, depression, eating disorders and cognitive function, among others. There’s also research to suggest that meditation can reduce blood pressure, pain response, stress hormone levels and even cellular health.”
So, as you can see – meditation is an ideal way to help grease the proverbial wheels in your own narcissistic abuse recovery.
How to Meditate in 3 Minutes or Less
Finding time to meditate can hold you back from beginning your practice. Maybe you try to carve out time, but doctor appointments and business trips get in the way. You can’t find a free hour to sit down.
While extended meditation has its benefits, you can also boost your mindfulness with brief breaks of a few minutes or less.
Try these tips for calming your mind even on your busiest days.
Brief Meditations: How to Do It
1. Focus on your breath. Pay attention to your breath as it enters and leaves your nostrils. Follow its path up and down your body. Notice how your abdomen and chest rise and fall when you inhale and exhale deeply.
2. Scan your body. Search for areas of tension. Massage your stiff shoulders or hands as you imagine your breath warming and healing them.
3. Observe your thoughts. Check out what’s on your mind without making judgments. Let your mind slow down.
4. Embrace your feelings. You can meditate when you’re feeling content or dealing with major stress. Remember that your emotions are temporary and you decide how to respond to any situation.
5. Watch closely. Lock your eyes onto a chosen object. Pick a candle with a flickering flame or a tree bough swaying in the breeze.
6. Chant out loud. Fill your mind with a spiritual mantra or an inspiring saying of your own. Repeat it 3 times.
7. Reach out and touch. Many religions use beads to count prayers and maybe even avoid falling asleep. Try wearing a bracelet or holding a charm in your palm as a trigger to bring your mind back to a beautiful and wholesome state.
Brief Meditations: When to Do It
1. Adjust your commute. Look forward to red lights. Use traffic signals and stop signs as a reminder to breathe.
2. Take a break during meetings. You can stay up to date with your mind at office meetings the same way you check on phone calls and text messages. Ask yourself how you’re feeling while you’re looking to see if a client responded to your last message.
3. Intensify your workouts. Connect with your mind as you build up your body. Meditate for a few minutes on the treadmill or at the swimming pool.
4. Connect with your partner. Make a date with your spouse or a dear friend. Mediate together for a few minutes each morning or before bed.
5. Bond with your kids. Mindfulness exercises can be especially beneficial for children. Make your sessions fun by keeping them short and simple. Throw in some yoga poses, singing, and visualizations that will appeal to your child’s imagination.
6. Line up. Your daily life is probably full of long lines. Next time you’re queuing up for a blockbuster movie or rushing to mail a last-minute present at the post office, remember that meditation will help you pass the time without losing your spot.
7. Skip commercials. Do you enjoy watching 30 seconds of advertising before you can watch the video you clicked on? Hit the mute button, and enjoy the silence that surrounds you.
8. Consume consciously. Do you automatically reach for a donut or a margarita after a rough day? On the other hand, maybe you try to soothe yourself with a little retail therapy.
Meditation could be a healthier and less expensive response to stress. Let go of stress and boost your concentration with a quick meditation session. While instant weight loss products are often disappointing, you can enjoy greater peace of mind in just a few minutes a day. That’s a miracle worth celebrating.
What do you think? Share your thoughts in the comments section. Let’s discuss it – what are your favorite ways to squeeze in a quick meditation session?
Angela Atkinson is a certified trauma counselor and the author of more than 20 books on narcissism, narcissistic abuse recovery, and related topics. A recognized expert on narcissism and narcissistic personality disorder who has studied and written extensively on narcissistic personality disorder and narcissistic abuse in toxic relationships since 2006, she has a popular narcissistic abuse recovery YouTube channel. Atkinson was inspired to begin her work as a result of having survived toxic relationships of her own.
Atkinson offers trauma-informed narcissistic abuse recovery coaching and has certifications in trauma counseling, life coaching, level 2 therapeutic model, CBT coaching, integrative wellness coaching, and NLP. She is a certified trauma support coach and certified family trauma professional. She also has a professional PTSD counseling certification. Her mission is to help those who have experienced the emotional and mental devastation that comes with narcissistic abuse in these incredibly toxic relationships to (re)discover their true selves, stop the gaslighting and manipulation, and move forward into their genuine desires – into a life that is exactly what they choose for themselves.
Along with her solution-focused life coaching experience, Atkinson’s previous career in journalism and research helps her to offer both accurate and understandable information for survivors of abuse in a simple-to-understand way that helps to increase awareness in the narcissistic abuse recovery community. Atkinson founded QueenBeeing.com Narcissistic Abuse Recovery Support, the SPANily Narcissistic Abuse Recovery Support Groups and the Life Makeover Academy.
She offers individual and group coaching for victims and survivors of narcissistic abuse here at QueenBeeing.com and at NarcissisticAbuseRecovery.Online.