Mini Meditation for Busy People Who Don’t Want to Meditate

Hi and welcome to the meditation portion of RxChill Pill, the podcast that strengthens your resilient mind every time you listen. I'm Dr. Juna Bobby MD, a physician and mom specializing in mind-body medicine. Find out more about online courses for stress management, procrastination, and mindset coaching for students, parents, and professionals at mindbodyspace.com. And while you're there, check out the meditation page where you can find all of these meditations On One Page. So many people tell me that they have trouble sitting still or that they have no time to meditate. If you're one of those people, this is for you. These are super short meditations that you can take with you to do anytime, anywhere, and elicit your relaxation response, the opposite of your stress response. So find a quiet, comfortable place where you can sit for just a few minutes. So first I'm gonna walk you through it, and then you're gonna try it with me, and we'll do it one more time, and then you'll be ready to take it with you on the go. So you're gonna take a deep, deep breath, noticing all the ribs expanding in your back, paying special attention to the lower ribs in your back. Making sure those expand with your deep inhale. Then you're gonna hold it for 4 counts at this rhythm: 1, 2, 3, 4, or whatever feels good for you. Then you're gonna exhale through your nose slowly and quietly. Remember, you can do this anywhere. So you're gonna be kind of discreet about it, no crazy whooshing sounds. So letting your exhale go very slowly and longer than the 4 counts that you counted. And as you exhale, you're gonna release the neck muscles and the shoulder muscles, and then you're gonna release your facial muscles. Especially around your eyes and jaw, even the back of your head. In just one breath, this is all gonna happen. So let's now try it together. Take a deep breath in through your nose, feeling the ribcage expanding, especially in your back, your lower back. And hold it for 1, 2, 3, 4. And exhale through your nose slowly and quietly, longer than the 4 counts. 1, 2, 3, 4, 5, 6, 7. Now this time we're gonna focus on releasing the muscles on your exhale. Ready? Take a deep breath in, feeling your ribcage expanding, especially in the lower back, and hold it for 1, 2, 3, 4. And now release all the muscles in your face as you exhale through your nose quietly, releasing the muscles in your neck, neck and shoulders, just letting it all melt away. Now you can do this anywhere, anytime throughout your day, at least 2 to 3 times an hour. All of these breaths will add up to train your brain to bring on your parasympathetic relaxation response, the opposite of your stress response. With just one conscious breath. So just practice one or two more times on your own, inhaling, holding, and exhaling slowly and quietly while you let all the muscles in your neck, shoulders, and face melt away.