Seek out a space that is quiet and isolated so you can process your emotions and release any stress or tension. Try to find a spot with no phones, computers, or co-workers or friends who can interrupt you. With practice, you’ll be able to meditate in louder environments. [3] X Expert Source James BrownMeditation Coach Expert Interview. 3 April 2019.

Sit on a yoga mat or lie down. Start with your facial muscles. Frown hard for 5-10 seconds and then relax your facial muscles. Scrunch up your face or knit your eyebrows for 5-10 seconds and then relax your muscles. You should feel a noticeable difference between the tense and relaxed muscles. Tighten and release other muscle groups, such as your shoulders, arms, chest, and legs, until you have tensed and relaxed individual muscle groups throughout your whole body.

Close your eyes and sit still for 30 seconds. Focus on your breathing. Take deep inhales and exhales through your nose. Try to slow down your breathing so it is deep and long on each inhale and exhale. Do this for about a minute. Continue to breathing slowly and deeply for two more minutes. Picture a calm, natural space, like a beach, a lake, or a forest. Take another minute to sit and breathe. Open your eyes once the five minutes are over. Work your way up to meditating for 20–30 minutes at a time. [7] X Expert Source James BrownMeditation Coach Expert Interview. 3 April 2019.

Place the tip of your tongue against your upper front teeth. Exhale through your mouth, making a whoosh sound. Close your mouth and inhale through your nose to the count of four. Hold your breath for a count of seven. Then, exhale through your mouth, making a whoosh sound, to the count of eight. Inhale again and repeat the cycle three more times for a total of four breaths. Make sure you always inhale quietly through your nose and exhale with a whoosh sound through your mouth. Continue this cycle of breathing 5-10 times. Don’t worry if you feel slightly lightheaded after practicing this breathing exercise. This is a normal side effect and indicates you are releasing stress and tension in your body.

You can also create your own mix with music you find calming and relaxing.

Do at least 30 minutes of cardio or short 10-minute bursts of exercise by walking or running. Go for a bike ride or a hike in your favorite natural spot or on your favorite trail.

Lotus position is the traditional seat for meditation and it can be modified so you can practice this pose at your desk. Sit comfortably in your chair, with your neck and spine straight and erect. Cross your legs so you are sitting cross-legged in the chair. Place your hands on your thighs, palms up, with your thumbs and first fingers touching. Breath deeply through your nose for 10-15 breaths. Not only will this calm your mind, this pose will also release any stress in your spine from sitting at your desk all day. You can also try a simple relaxing pose to calm your mind. Cross your arms and place them on your desk or a flat surface. Rest your head on your crossed arms and take deep breaths. Close your eyes and hold this position for 10-15 breaths.

If you’d rather take a quick nap to relax or clear your mind, keep your naps short, between 10 to 30 minutes. This will prevent sleep inertia, which is when you feel groggy and disoriented after a nap that goes on for longer than 30 minutes. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The best time for a nap is usually mid-afternoon, before 3 pm. This is the time of day you will likely experience post-lunch sleepiness or a lower level of alertness. Naps taken before 3 pm should not interfere with your nighttime sleep. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source