An hour of meditation each day would probably transform your consciousness. But, well, we know what your work calendar looks like. Which is why we’ve adopted the mantra of Vedic Meditation master Charlie Knoles, who says there are small ways to minimize the stress of sardine-packed elevators, deadlines, and whatever else worries you. Knoles is the director of the Veda Center in Venice, California, and has been meditating since the age of four. He currently teaches classes everywhere from Manhattan to Bali—with plenty of celebrity clients eager to learn his secrets. And although he really wants you to learn the unabridged version of meditation some day, Knoles kindly shared five baby steps for getting a start on the road to inner calm right now. A five-minute meditation. For beginning meditators, Knoles recommends a basic five-minute practice. Sit down, close your eyes, and focus on something like your breath, an image, or a word—“one” is a popular choice—then simply allow your mind to drift, returning to your focus when you need to. Knoles compares this exercise to brushing your teeth, an essential habit that should be done at least once a day to clean (and clear) your brain. But unlike brushing your teeth, you can try this anywhere, anytime. B-r-e-a-t-h-e. It’s easier said than done, but there’s a reason that slowing your breath calms you down. When people are stressed, they tend to take sharp, short breaths. Our nervous systems are wired so that inhalation is linked to the stress response and exhalation to the relaxation response, explains Knoles. Taking a short inhale and emphasizing a long exhale helps prevent classic stress responses (like adrenalin rushes or insomnia) from kicking into gear. Want more quick and easy meditation techniques? Get the rest by checking out Well+GoodNYC’s 5 Mini Mindfulness Methods.
