6 Meditations to Get You Through the Most Annoying Parts of Your Day

You’re on your way to work, minding your own business, when someone sneezes all over you on the train or a minivan comes flying into your lane. Accordingly, you almost lose your sh*t, before reminding yourself that you’re a civilized human being.

The average day is full of mini-moments that can be stressful AF if we let them psych us out. And since we know stress can seriously mess with our health, we understand we need to handle these moments with something other than an internal “f*&k!”

Lucky for our blood pressure, three meditation experts—who all contributed to a new app called Meditation Studio—are offering their best advice for surviving the day, sanity intact.

WHEN YOUR MORNING COMMUTE SUCKS

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Whether you’re mentally planning out your day's to-do list or in full zombie-mode during your morning drive, try to instead focus on every action you take while commuting, suggests Jules Williams-Key, Yoga Studio by Gaiam's co-founder and instructor. “Hone in on switching on your blinker or hitting the accelerator,” she says. This practice of mindfulness helps you avoid distractions.

If you commute via public transportation, you’ve probably been squished up against a smelly person and felt a little claustrophobic at some point. “When you feel tense, close your eyes and visualize yourself gazing at a blue sky or out at the ocean,” says Chrissy Carter, yoga instructor at Yoga Works. You’ll feel more relaxed almost instantly.

WHEN YOU’RE WAITING IN LINE

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We get it: You’ve got places to be, and this guy in front of you is taking forever. Instead of getting frustrated, though, focus on your posture. “Stand with equal weight on both feet: Feel yourself grounded,” says Carter. “As you inhale, imagine your breath dropping to your feet. As you exhale, imagine it rising up to your head.”

Or, repeat the following mantra to yourself: Be here now. “It keeps me from thinking about everything I need to do once I’m done waiting,” says Williams-Key. “Worrying about that call you need to make won’t serve you,” she says.

To turn to supermarket line into a warm-and-fuzzy experience, try a “loving kindness” mindfulness practice. “Try to fill yourself with kindness and love, and pick someone in line to send it to,” says Emily Fletcher, founder of Ziva Meditation. When you send feel-good vibes someone else’s way, you’ll leave line feeling better yourself.

WHEN YOU GET A RUDE EMAIL

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Stressful emails are a fact of life. Before you respond a little too colorfully, take 10 minutes to do something more positive. “Meditation isn’t turning off all thoughts,” says Carter, “but turning our attention to something else.” Take a walk, watch a funny video on your phone, or think of something that makes you feel light, like your dog or a vacation. You’ll return to that email with clearer perspective.

“Once you’ve written your response, take a lap around the office before sending it,” says Fletcher. Ask yourself if your response offers the best possible solution for you and the sender.

WHEN THAT 3 P.M. SUGAR CRAVING HITS

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Chocolate, we love you, but we’re not interested in being your slave. We’re probably bored or lonely when cravings hit—not hungry. “Sometimes cravings are a disconnect between what your mind wants and your body needs,” says Carter. Try this reconnecting flow: Inhale and lift your arms above your head. Exhale and lower them. Inhale and lengthen your spine. Exhale and twist in your chair.

“I remind myself to ‘treat my body with kindness,’” says Williams-Key. Repeating this phrase may help you find the balance between completely denying yourself something yummy and bingeing on a whole sleeve of cookies.

WHEN YOU JUST CAN’T WITH YOUR PARTNER

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If you just walked in the door and you’re already annoyed, spend a minute or two in a forward fold or child’s pose. “In a forward fold, let your head hang down toward your feet,” says Carter. “If you’ve had an overwhelming day, the fetal-like position of child’s pose reinforces that it’s okay.” You’ll feel calmer and more able to tell your partner you need space.

When you’re already in the thick of an argument, take a break (a la your stressful email strategy). Come back to the conversation 10 minutes later instead of spinning your wheels about who needs to do the dishes.

WHEN FALLING ASLEEP SEEMS IMPOSSIBLE

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Fact: The longer you think about falling asleep, the more stressed you feel, and longer you stay awake.

Try this quick practice instead: Lie on your back with both hands on your stomach. Feel it rise as you inhale, and fall as you exhale. Feel your body lying between breaths. Repeat “rising, falling, lying” in your head with each motion. “If you start to think about tomorrow or tense up about being awake, add the word ‘relax’ to your sequence,” says Williams-Key. “When you think ‘relax,’ let go of every muscle in your body.”

Counting sheep is also pretty damn close to a meditative practice. Try counting to 10, in time with your breath. Inhale, 1. Exhale, 2. Inhale, 3. “When you notice your mind wandering to things you have to do tomorrow, simply start back at one,” says Fletcher. “You might never make it up to 10, but you’ll fall asleep.”

SOURCE: Womenshealthmag