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Meditation Archives - SubSines Archive - SubSines

Archive for the ‘Meditation’ Category

Using Meditation To Deal With Death And Grief

February 5th, 2016

It is common for us to celebrate birth. Death on the other hand is seen as an uncomfortable reality. And regardless of how much we mentally prepare in dealing with it, we still find ourselves filled with grief when faced by it.

Grief is not a bad thing. It is our way of dealing with unwanted circumstances. But when the pain becomes too unbearable, it can turn into an emotional scar that can haunt us for years.

This article talks about the use of meditation to lessen the impact of losing a loved one. It is not just about teaching you how to move on, but more of how to accept this inevitability.

“I have realized this deeper truth about death: It is as natural and normal as birth. I am often asked if there is a way to conquer death, but my response has always been why do you want to conquer death? We ‘conquer’ our enemies. Death is not something to be conquered and believe it or not, death is not your enemy. It is actually a sacred and unavoidable phenomenon we can understand as an expected — even celebrated — event in life. Knowing that death is as natural as birth is liberating. Seeing deaths all around us should humble us that one day we’ll die too. And it is okay. What is born must die.

Death is a requirement for any living being. It is mandatory and no one is exempt from it. Name one person you have known who has not died, and I shall change my attitude about death. Life is not guaranteed but death is certainly guaranteed — so why stress about it? I don’t mean to be flippant about this. But truly, every single one of us will die. Nothing we could ever do will change this fact. However, suffering in death is optional. Acceptance will end our suffering. The key to acceptance is to understand what death actually is.”

When you accept death, you accept life. In order to live a fearless life, you must accept the idea of death. I’m not saying that you have to think about death every day; I’m simply saying that it’s important to understand that birth and death are two sides of the same coin. Regardless of your religious beliefs, death will happen to all of us. Here’s a meditation from Break the Norms that may help you further:

Write a question down on a piece of paper before you go to sleep. Or, some people like to delve into these questions in the earliest hours of morning. My experience says that once you start to devote time and attention to these questions, the universe also conspires to get you the information you requested.

Here are few questions that you may ask your soul: Who am I? What is the source of my happiness? What is the meaning of life and death?

For this exercise, simply pick a question and meditate on it. You can come back to the same question as often as you wish, or pick a different question on a different day.

Do not ask questions to find some exact, specific answer. The aim is to meditate on the question and let the answers happen in their own way.

Take a comfortable seat. Close your eyes and breathe deeply. Take your awareness to your heart or the third eye (the space between your eyebrows), and gently ask the question.

Then, let the question marinate within you. Don’t try to get the answer. Remember, an answer is not the goal. The goal is to throw out the question; the answer shall come when you are ready.

Be accepting of your answers. Observe every answer that comes to you. Don’t judge. Don’t overanalyze. Simply reflect.

Source: Huffingtonpost.com

Forego On Deciding To Change Until You Ask These 3 Questions

February 2nd, 2016

The only thing that is constant in life is change. And it is also one that strikes fear in our hearts. It’s not that we don’t welcome change, but rather more of us being afraid of what it might bring. It is this fear of the unknown that holds us back from stepping out of our comfort zone. And though there is nothing wrong with holding on to what is familiar, fear prevents us from discovering our true potential as a person.

Like the coming of Spring after a long Winter, we should welcome change with open arms and enthusiasm. But then again, with numerous factors at play that can lead to failure and disappointment, such a thing is easier said than done.

That is why in this article; allow me to give you three questions you can ask when faced with a life changing decision. By no means am I saying that this is the recipe for success in life. This is but a mere cheat sheet to help you assess the situation and come up with the right questions for you to arrive at a more informed decision.

1. Is this change in your life a response to fear?

Fear is a huge motivator in life and manifests in a myriad of ways.

In my life, I’ve responded with fear countless times. From choosing to avoid my life through drugs or emotional eating, to spending the day reading a novel, to not making phone calls I need to in order to move my business ahead.

In other words, are you creating this change to avoid something in your life?

Maybe you want to move to a new apartment because you’re afraid of confrontation with the person you currently live with. Or perhaps you want to get another job because you’re afraid of being challenged more deeply in your job (or asking your boss for more responsibility).

Are you suddenly in a new relationship because you fear being alone?

I used to move a lot.

My average for living in one place was four years and then I’d get this itch to go. Once I became aware of the pattern, I saw that I liked starting over, starting fresh. It allowed me to reinvent myself but it also meant that I was moving in the same circle over and over again.

Starting over meant I began again with new friends, new job, etc., so I wasn’t deepening my learning or pushing beyond what was safe and comfortable.

The times that I’ve come up against my desire to flee, spoken with a confidante, and worked through it, I’ve deepened my relationship with myself and forged into new business ventures and relationships.

2. What opportunities will this change bring?

Will the change bring growth in areas that you need or want?

Maybe you live in a small town and it’s time to no longer be the big fish in a small pond. Be honest with yourself about what you need right now.

When I lived in Hong Kong and quit my job at a textile factory, more than anything, I wanted to run far, far away. I didn’t know what I wanted to do or where I wanted to go. All I knew was that I didn’t want to be in Hong Kong anymore. So my best friend told me I had to stay and make my happiness there. After wanting to tell her off, I realized she was right.

I had to ask myself what I needed in my life. That process helped me find a job teaching and it transformed my life.

3. Are you reacting or responding?

Many of us spend our lives reacting to the world. Someone cuts you off while you’re driving and you flash them the finger. Your spouse gets jealous about a co-worker and you immediately retort with a cutting remark.

Instead, of allowing our emotions to hijack us, we can choose to respond.

Sometimes this means taking a moment, a breath, asking for clarity or guidance before speaking or acting. It’s staking the higher ground both for yourself and the other person.

We’re all human so if course we react. But through meditation and mindfulness training, we can retrain our minds to respond with love and compassion instead of anger, hostility, or fear.

To further heighten your meditation experience, download this free 15 minute meditation audio made with cutting edge binaural beats technology.

Source: huffingtonpost.com


Is Mindfulness Meditation The Ultimate Weight Loss Program?

February 1st, 2016

Countless weight loss programs have been created in the past couple of decades. And though some have indeed lived up, or even exceeded expectations, most fail to target the root cause of why people become overweight. Most if not all weight loss programs focus more on the body rather than on a person’s mindset towards food intake.

If you intend on making a change in diet, health, or lifestyle this year, you’re not alone. Some sources estimate more than 126 million Americans set New Year’s resolutions. Historically, we’ve seen that only a fraction will be successful. There are many possible explanations for this drop-off, including unrealistic goals and expectations. Another factor could be that most lifestyle-change strategies focus directly on the body and behavior yet neglect the mind. Could mindfulness or meditation be a missing link?

The typical New Year’s resolutions require a good amount of mental fortitude for success. Common goals resemble: “Lose 10 pounds by Feb 15th” or “go to the gym three times a week.” This approach relies on self-control, which is controlled by the prefrontal cortex (PFC), the evolutionarily youngest part of the brain. The PFC is the first brain region turned off when someone is hungry, angry, lonely, or tired (hence the “HALT” acronym in 12-step programs). When difficult emotions arise or energy reserves run out, the PFC shuts down and people want to engage in the less healthy behavior, even when they know cognitively they “shouldn’t” smoke or eat the brownie, and they no longer possess the willpower to resist the urge. One key to overcome this is to train the mind to crave beneficial behaviors and reject the harmful ones, says Judson Brewer, M.D., Ph.D., associate professor of medicine and psychiatry at the University of Massachusetts Medical School.

Mindfulness is one of the most potent mental fitness techniques, as well as a vessel for awakening. Neuroscientists have demonstrated mindfulness meditation can rewire our brain in ways that promote happiness, attention, empathy, and morality. Now, research shows mindful practices can also positively influence our behavior and even our biology.

Jon Kabat-Zinn, the forefather of secular meditation, describes mindfulness as “paying attention on purpose, in the present moment, without judgment.” The term mindfulness is derived from the Pali word “sati,” which can be roughly translated as “to remember.” This initially seems odd for a term related to living in the present moment. In this context, though, it means a different kind of remembering: recalling the commitment to pay attention and even bringing to mind the consequences of past actions and future goals. This kind of remembering, which is quite different from a simple “black-lab consciousness,” or awareness without context, can help mindful people make decisions that support their health.

Brewer is among the growing number of physicians and health psychologists who think mindfulness and meditation can play a pivotal role in lifestyle change. His approach is unique. When working with smokers, he doesn’t ask them to stop smoking; instead, he encourages them to smoke “mindfully.” As his patients begin to pay attention to their cravings and the experience of smoking, many realize they actually abhor the taste and smell of cigarettes. As they also become mindful of the consequences—their morning cough, and asthma symptoms, they consciously experience how smoking impacts their bodies. Many then naturally begin smoking less frequently. Rather than wanting to smoke and feeling they “shouldn’t,” they genuinely want to smoke less. “Everybody knows that smoking is bad for them—but to have a visceral sense that smoking smells like stinky cheese and tastes like chemicals—that’s wisdom rather than knowledge,” says Dr. Brewer. It’s something you “know in your bones. And wisdom is really what drives behavior.”

Mindfulness also helps people make good choices, even when cravings are present. As people become more mindful, they learn to notice cravings as bodily sensations that arise in any given moment. As they become consciously aware of the sensations that make up the craving, they learn to observe these from moment to moment and notice any judgment that arises alongside it. In doing this, they grow their power to witness a craving arise, peak, and subside without necessarily acting upon it. In doing so, they literally train their self-control.

This makes sense. During mindfulness practice, the mind focuses on a specific object, such as the breath. When the mind wanders to another object, such as a thought, a sound, or a physical sensation, attention should be gently but consistently brought back to the breath. Mindfulness helps one control the power of attention and harness the gap between stimulus and response.

“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Dr. Viktor Frankl


Source: Sonima.com

You Might Be Meditating Without You Knowing It

January 27th, 2016

Allotting 20 minutes each day for meditation doesn’t take too much of our time. But then again, there are those that want to meditate on a daily basis but fail to do so. It can be either they truly are busy, or just find the act too boring.

If you are the latter, or know of anyone that can be described as such, here are some ordinary daily activities that would suffice.

1. Cooking 

Just like anything else in life, you can approach cooking with a number of perspectives. On the one hand, it can be a burden that is too time consuming for you to do on your own or it could be a source of great joy and pride. You don’t need to be a professional chef to cook your own food from scratch and create something that is delicious and meditative.

There is something about cutting the vegetables, being focused on the task at hand (like not burning the garlic!) that makes the entire process worthwhile in a way you may have never thought of.

2. Coffee & Tea

Just like cooking, you can take one of many perspectives with making and drinking either coffee or tea. Either it is a source to fulfill a drug addiction (caffeine) or it is a way to create a great work of art. Sure, Starbucks has coffee for sale, but you can create an entire ritual and practice around coffee that is completely different.

Grinding your own coffee beans provides a special aroma as does the plethora of other ways to make it. Have you ever heard of an aeropress? Well, it’s a unique (and rare) way to filter coffee that adds to the process. Unless you take a look at the finer things, it’s impossible to see these possibilities.

3. Yoga

This is pretty self-explanatory and it is probably one of the most popular ways of doing a moving meditation. There are dozens of yoga studios in most major cities and it was traditionally meant to serve this purpose. If you are planning to start a yoga practice, you will quickly find that it has many of the perspectives as meditation, but it is perceived as less boring.

Some people choose to think of yoga as a way of improving their flexibility and this is a byproduct, but most often it is not the best result. Try to think of yoga as a tool to get you into your body and focused on breathing and behaving with presence.

4. Artwork

Whether it is music, writing poetry, or drawing, artwork of any kind is a great meditation. While most people who do art have a good relationship to it, there are plenty who never make the time to create artwork of their choice. When it comes to what to create, just do whatever feels best. For some people it is visual, others it is instrumental.

The point is to do something for the purpose of doing it rather than having an objective. This allows you to create from a more meditative place, which is calming and relaxing without being completely silent and still.

If you want to heighten your meditation experience, then go download our FREE 15 minute meditation audio.

Source: Huffingtonpost.com

Using Your Work Desk To Attain Balance

January 21st, 2016

Stress is constantly present at work. And as there is no way for us to escape its presence, we might as well try and find ways to minimize its impact on us if we want to have a productive day.

In this article, allow me to share with you 4 ways to  attain balance in the workplace using your work desk.


This is mandatory to me as it will set the tone for clear thinking and make way for the mindfulness needed to create a day that easily moves your work forward without stress. It affords you a clear slate.


Look at the surface of your desk as a table rather than as a desk. Close your eyes and try to remember what things looked like. Visualize yourself at the desk and try to remember your movements as they were when you are working. This will give you a sense of what is important to your work, and what might be in the way.


After opening your eyes, make a list of what is on your desk. Then number that list in the order of item importance. Include keepsakes and photos, adding them last to your list. This familiarizes you with the energy of your desk and what inspires you the most.


By process of elimination, choose the items on your list that you are keeping. Keep only what you intend to use, and place the items on the desk in a way that allows you to effectively reach them with ease. Keep in mind the adage that less is more.

Now, give yourself some time with your new work-space, and be diligent. I have found that working with just the surface helps to keep the space uncluttered, which may ultimately lead to better productivity. The key to the success of this is to always be cognizant to return everything to the same place each and every time you use something so it becomes second nature.

In the beginning, this can seem like a nuisance, but in the long-run it has the potential to boost morale and return to you large allotments of time you may normally have missed out on. That result will have you embracing a more balanced work environment.

If you want more tips on how you can become a more productive person, do read our article about 20 Simple Activities That Can Easily Improve Productivity.

Source: Huffingtonpost.com


20 Simple Activities That Can Easily Improve Productivity

January 20th, 2016 2 Comments

We all go through some sort of productive slump at some point in our lives. Intentional or not, the important thing is not to dwell on the cause, but rather on how we can go back to our old productive self.

In this article, we have 20 activities you can do to get you back to your old self.

1. Make an appointment with yourself every day.

It’s hard to get going in the morning and have clarity. So the key to being productive every day is to make an intention the night before to schedule an appointment with yourself first thing in the morning to assess what has to be accomplished that day.

2. Organize, organize and then organize.

Organizing is sorting through the most important items and prioritizing what you have to do throughout the day. Segment your tasks – an hour here, two hours there and make an intention to complete each task completely before starting the next.

3. Get rid of the distractions immediately.

Removing distractions from your immediate environment – the TV, radio, computer, iPad/tablet, and most of all, your smart phone — helps you completely focus on accomplishing the day’s tasks. Clear the decks. Don’t let interruptions like Facebook and Instagram and idle conversations run your life — people, places and things get in the way of clear thinking and direct communication.

4. Set ground rules.

Setting ground rules begin with the intention to establish distance from yourself and see what’s in front of you. Step outside yourself and ask the right questions. Then you can do the most important work with efficiency and focus.

5. Turn on Awareness.

Getting rid of distractions and setting ground rules gives you full opportunity to stay 100% present in your environment. That’s when you are most productive. The present moment tells you everything you need to know about where to go next.

6. Get to know yourself.

The key to being the best in work and in life is to know yourself. Self-knowledge leads to authenticity. An authentic person is one who knows the importance of balanced energy, creativity, and the ability to face challenges with calm insight.

7. Recognize your vulnerabilities.

Vulnerability means to be openly, emotionally honest. Getting in touch with your own emotional palate can lead to a more productive and creative life. Recognizing vulnerability also expands your imagination and increase openness to new ideas.

8. Have confidence in everything you do.

A confident person is one who knows his/her strengths and weakness and how to minimize the negative aspect of life. Can you do the task, complete the job or get things ready on time? The answer is always yes because the positive responses lead to greater productivity

9. Move your body, move your mind.

After you meet up with your mind and prioritize tasks, meet up with your body and move the energy around by breathing deeply. Keep a straight spine for balanced energy. Stretch when you feel like it and your mind and body will fully connect.

10. Expect excellence of yourself.

The mantra of excellence is: if you are going to do something, do with the idea that you are excelling beyond what is expected, with an intention toward quality — one perfect stitch at a time. When you expect that of yourself, others will notice.

11. Be enthusiastic.

A generous amount of enthusiasm increases your productivity as well as the joyful quality of your life. Enthusiasm is infectious and people will begin to gravitate towards you.

12. Offer encouragement to yourself and others.

Whether is it the home or work environment everyone wants to be supported by the encouragement of other people. Productivity increases when you feel appreciated and when you appreciate yourself. You’ll be the rock star you were meant to be.

13. Own your work.

When you set the stage for being productive, you take on the challenge of owning your work with purpose and joy. No matter the task — difficult, challenging or easy — stay present within the boundaries of your determination. Show up and bring all of who you are to every project or task you do.

14. Make sure you have an abundance of gratitude.

Whether you are doing things you like or dislike, have an attitude of gratitude. Especially give gratitude for the activities that disappoint or are negative. Often the negatives provide the learning experiences for increasing productivity.

15. Manage your work and life with healthy habits.

Successful, productive people have one thing in common: they manage their time habitually, throughout the day, week and year. Healthy habits increase productivity. Identify learned behaviors that need adjustment, determine your assets and strengths, and put your problems into context.

16. Prepare for everything, even small things.

Preparation increases productivity. The more you learn about yourself or your business, the more ownership and excitement you’ll develop over time. You’ll begin to feel more confident, and confidence will increase productivity.

17. Influence others.

The way to influence others is to lead by example. If your life is productive and your attitude is positive and joyful, if you have the ability to turn the negative into a positive, others will see you as a role model for living a healthy and balanced life.

18. Make sure everyone is taken care of first to prevent interruptions.

Sometimes it is necessary to take care of interactions or other business in your environment before getting started with a task or a project in the home or at work. Clearing the decks will make you more productive and more consciously focused.

19. Experiment with your life — don’t get stuck in the comfort zone.

Comfort zones feel good. But why is it so important all the time to know what to expect? Being stuck in your routine creates a lack of stimulation and enthusiasm. Do one thing a day that challenges you and your productivity will soar.

20. Meditate 10 minutes a day and your productivity and will soar.

Calm the mind with meditation, and in time, you will see subtle changes in behavior – increased clarity of thought and a more pro-active and attitude about your life.

If you want more tips on how to improve your productivity, you can go read Meditation Techniques For Concentration: Tips & tricks for the busy bee and 30 Second Meditation Techniques To Help You De-Stress At Work.

Also, don’t forget to get yourself a copy of our FREE 15 minute inception audio.

Source: Huffingtonpost.com

Patrul Rinpoche Talks About Our Negative Qualities

January 8th, 2016

We sometimes need to take a step back in order to clearly see what our shortcomings are. That is why for this article, I decided to share the teachings of the great Patrul Rinpoche.

As an author and teacher of the Nyingma school of Tibetan Buddhism, I hope that the teachings of Patrul Rinpoche will be as enlightening for you as it was for me.

The Proud Will Never Be Pleased

When others are proud, you cannot please them easily. When you are being very proud, you always find fulfillment difficult, your expectations are high, and you take things very personally. I like to advise all of you that it is healthy to not take things too personally and not be too proud. And it is very important to be aware of this in daily life.

The Jealous Will Never Be Happy 

When you have a lot of jealousy in life towards others, it will be difficult to have a moment of happiness because your mind is constantly in competition when it comes to to improving things, changing things, and getting better in life. Jealousy always gives you unhappiness and dissatisfaction in life.

When you are a very greedy or very attachment person, it will be difficult to have satisfaction in your life because what you have will never be enough. There will always be subtle complaining. You are not going to be so happy. You’re always missing something. You want to have more. So you need to learn to be satisfied. You need to learn to remind yourself that you’re very happy with what you have. Remind yourself that you need to respect and be satisfied with things in your life.

The Hateful Will Never Be Reconciled

When you are a hateful person or angry person, it is very difficult to to make friendships, reconcile, forgive, or forget. And it will be difficult for others to forgive you. So you need to watch your hatred and remember to let go to give some space to yourself and others. That can be for anyone. Towards yourself. Towards your family members. Sangha members. Dharma brothers and sisters. Your friends, colleagues, and bosses. And any other person.

The Stingy Will Never Have Enough

When you are very stingy, you never have enough things. The worst part is you always feel more stingy. And stinginess always makes it more difficult to give. You never respect giving. The stingy never have enough for themselves and cannot give others. So stinginess is very difficult. Especially when it comes to supporting your families, your friends, dharma activities, and helping people who are really needy. So what I want to say on Guru Rinpoche Day is please, all of you, whoever practices dharma, whoever wants to practice dharma, please watch all these kinds of negative thoughts and emotions and the things that we do normally.

The Ignorant Will Never Accomplish

When you are ignorant, you never accomplish anything because you don’t see things in life clearly, so you can’t achieve things nicely. Ignorance means not being clear in life, not seeing clearly, not understanding clearly. You need to be very clear in life, especially in spiritual life and on your spiritual path. When you don’t see your spiritual path clearly (what your life is about, what are you going to do), you don’t have clarity and you have a lot of ignorance. You have a lot of blind spots so you never accomplish things in life, dharma, non-dharma, spiritual, or non-spiritual.

If you want a basic introduction to Buddhist meditation, please take time and read our article The Newbie Guide To Meditating Like A Buddhist. And also, don’t forget to get yourself a copy of our FREE 15 minute inception audio.

Source: Samyedharma.org

How The SubSines Accelerator System Converted A Skeptic

January 7th, 2016

One of the greatest gifts about working in the meditation field is receiving feedback about our meditation systems, like the letter below. I had to share it on my blog since it touched my heart so much! I hope you too enjoy reading it as much as I did. =)

I have been a longtime fan of ambient music since I discovered Brian Eno back in high school. At a time when metal and punk were the staples of mine and my friend’s cassette players, I have to say that I didn’t understand what Eno’s sound was. What I did know though was that his tape was glued to my cassette player and I played it every night before I fell asleep; and enjoyed going on a fun and deep inward journey.

The reason why I used my high school memories to start this letter was because if I hadn’t encountered the people behind SubSines, I would have believed all those journeys I experienced when I was young were nothing more than my imagination running wild.

Discovering The SubSines Meditation Audios

The catalyst to this shift in my mindset started when I was first introduced to the SubSines Accelerator System.

To come clean with things, I was really skeptical about it at first. My skepticism stemmed from the fact that I have been listening to numerous meditation audios on YouTube, and found myself more amused than impressed by them.

Also I believed that meditation music was nothing more than new age fluff. Oh how I was greatly mistaken.

When the SubSines Accelerator started playing, I felt right at home. It was nothing different to the ambient tracks I’ve been listening to for years. But the further I intently listened, the more I became aware that this was far from the typical ambient tracks I was accustomed to. It resonated with me not just in a physical way, but in a more spiritual manner.

Having picked the guided meditation version of the SubSines Accelerator System, I actually felt like I was in a trance for the first time in my life. The more I followed what the voice on the audio track told me to do, the more my body started melting away as if it was an ice cube left on the pavement on a hot sunny day. The only physical part of my body that I felt I had a connection with, was my head.

As the session went further, the sensation of an energy rushing out the crown of my head freaked me out a bit, but in a good way. Later on, it was explained to me that such a sensation is common for individuals that have attained a sort of spiritual awakening.

So for the first time in my 36 years of existence, I had finally reached a meditative state.

Objective Spirituality

If you think that I am now a “new age” person full of positivity and spirituality, think again. I am still a punk at heart and still firmly believe that The Clash was way better than The Ramones. But then again, I would be a hypocrite if I denied the fact that my experience with the SubSines Accelerator System has changed something in me.

Did it change my life for the better? Well, it ain’t no magic pill. I still go through the normal challenges the world throws at me. What changed though is that when I get back home, I feel the same sense of excitement that I felt back in high school. I take comfort in the idea that when I put my headphones on and start listening to my SubSines audios, my mind can take a break from all the stress of life and freely wander just like when I was in high school.

It is rare for us adults to have the luxury of not dealing with everyday stressors. And for me, I truly am thankful for having to have stumbled upon the SubSines Accelerator System. I have been using it for a month now. So technically, I have been meditating for an entire month too.

There are numerous articles on the net about the positive results of meditation; that it can alleviate stress, make a person much healthier, help one become more focused etc. And all those benefits I welcome with open arms.

But if you ask me what I’m truly thankful for in discovering the SubSines meditation audios, it is the idea that even just for an hour, I can escape the complexities of the real world, rejuvenate my mind and body, and open my eyes fully ready to take on any challenges the world throws at me.

This letter was sent to us from the email 9to5scene@gmail.com.

If you want to share your experience with our meditation audios, please don’t hesitate to send us an email. And for those that are interested as to why we get emails like the one you just read, go and try out our FREE 15 minute inception audio.

30 Second Meditation Techniques To Help You De-Stress At Work

December 21st, 2015

It is undeniable that all of us want to live stress-free lives, yet regularly feeling ‘stressed out’ has become ‘the norm’ in today’s society. There are numerous meditation techniques that can help you de-stress, but it’s fair to say that most of them are going to take you more than 30 seconds to do!

This is where micro meditation techniques come in.

What are micro meditation techniques?

As the name suggests, they are shortened versions of regular meditation methods. But even with their shortened state, the benefits are very similar to that of their longer counterparts.

Micro meditations can help you regain focus, energy and concentration, and can become very handy when it comes to quickly dealing with stressful situations at work. So next time you feel stress creeping up, try my…

3 Micro Meditation Techniques You Can Do At Work

Micro Meditation Technique 1: Belly Breathing

This micro meditation technique is geared towards eliminating negative emotions and energies.

How To Do Belly Breathing

1. When upset, place one hand on your stomach and the other on your chest.
2. Take slow, deep breaths with only your stomach moving as the air goes in and out of your body.
3. As you inhale, think possitive thoughts. While you exhale, imagine that you’re realeasing negativity and tension from your body.

Do it right and it will only take 5 deep breaths to make you feel better.

Micro Meditation Technique 2: Metta Bhavana

This micro meditation is great for calming anger and negativity, and is a great exercise when you are having issues with an unpleasant co-workers. It also has the additional benefits of better sleep, greater concentration, and a boost in your overall mood. The term “metta bhavana” means the “cultivation of loving-kindness” and unlike its pronunciation, it is extremely easy to do.

Translated as the “cultivation of loving-kindness”, the Metta Bhavana method technique is geared towards dealing with negativity and anger towards another person.

It can help you sleep better and improve your concentration.

How To Do A Metta Bhavana

1. Sit comfortably and take deep breaths.
2. As you exhale, think feelings of kindness, confidence and love. Think of people you hold dear and focus on why you are thankful for having them in your life.
3. Whisper the lines “may they be loved, well, and happy.”
4. End the exercise by slowly opening your eyes.

Practice this micro meditation technique with an open mind and you will instantly feel more relaxed.

Micro Meditation Technique 3: Standing Body Scan

Body scans are a form of mindful meditation, and normally take around 3 to 5 minutes to complete.

In saying that, you can speed the process up and reap all the benefits, in just 30 seconds.

How To Do A Standing Body Scan

1. Stand up straight with both feet flat on the ground.
2. Close your eyes and place your awareness in your feet. Slowly move your attention up your body taking notice of every single detail and feeling until you reach your forehead.
3. Take a deep breath in through your nose. Visualize this fresh, soothing air flowing throughout your entire body, from the top of your head to the tips of your toes.

Doing this meditation technique for 30 seconds or more will instantly give you a burst of energy.

So, are you ready to give them a go? Try out these 30 second micro meditation techniques and share with us how effective they were! Plus as always, if you know of any other effective micro meditation techniques, please share them with our community in the comment box below.

And if you want to take meditating at work to the next level, try including our FREE 15 minute meditation audio into your meditation sessions.

7 Heart Opening Meditation Quotes To Inspire Mindfulness

December 17th, 2015

We at SubSines compiled 7 meditation quotes that had a greatly impact on our lives.  We hope that by sharing them, they will have the same effect on you too. =)

1. “Don’t believe everything you think. Thoughts are just that – thoughts.” ― Allan Lokos

2. “Seeking is endless. It never comes to a state of rest; it never ceases.” ― Sharon Salzberg

3. “The future is always beginning now.” — Mark Strand

4. “Life is a preparation for the future; and the best preparation for the future is to live as if there were none.” ― Albert Einstein

5. “If you surrender completely to the moments as they pass, you live more richly those moments.” — Anne Morrow Lindbergh

6. “We spend precious hours fearing the inevitable. It would be wise to use that time adoring our families, cherishing our friends and living our lives.” -― Maya Angelou

7. “Walk as if you are kissing the Earth with your feet.” ― ThichNhatHanh

Do you have other mindfulness meditation quotes, techniques or tips that you practice? Please share them on the comment section below. =)

Also, don’t forget to grab a copy of our  FREE inception audio. It is a 15 minute brainwave entrainment audio that can help heighten your meditation session.

All our brainwave entrainment audio were created at the SubSines studio, nestled at the heart of the “While Island” Ibiza, Spain, and was created and mastered by world renowned DJ/Producer and SubSines co-founder Lenny Ibizzare.