7 exercises to meditate at home

7 exercises to meditate at home
Meditation favors our capacity stamimax for concentration, relaxation and helps us to be more productive. Before symptoms of stress anxiety and daily worries appear, it is best to learn guided meditation techniques that you can perform from your home.

Mindfulness is a therapeutic practice that helps you to become aware and accept emotions. It allows you to learn breathing techniques that help you regulate the states of activation that reduce energy. Through it, you can learn to focus, teach the brain to focus on a single function.

Meditation has its origin in Buddhism, which has been practiced for centuries. However, thanks to the positive results offered by its practice, it has become widespread throughout the planet. We present some exercises that you can practice from your home to start meditating.

Exercises to meditate

1. Focus attention on breathing for one minute

You only need one minute a day to do this exercise and you can do it anywhere or at any time. It is about focusing all your attention on the breath for one minute. With open eyes, breathe with the belly, inhale the air through the nose and exhale through the mouth. It is interesting that you focus on listening to the rhythm and sound of breathing. If your mind gets carried away, refocus your attention on the exercise. This technique is part of the basis of mindfulness and will help you to clarify your ideas.

2. Become aware of the objects

This exercise consists of choosing an object and observing it carefully. You have to focus your attention on the object itself, no matter what it is. Observe and become aware of what you observe to feel awake. You will notice that the mind is centered and freed from other thoughts. You can practice this technique with your eyes and with your ears, conscious listening is also very effective.

3. Count numbers to ten

It consists of focusing attention on a point. Just close your eyes and count slowly to ten. Inspire through the nose and exhale through the mouth. If you de-center, start again at number one.
Associate breathing to an action

The objective of this technique is to focus attention on breathing, associating the action with a signal from the environment. For example, when you hear the phone, breathe. The signal may be foreign to you or produced by you. For example, every time you look in the mirror, breathe. Thanks to this exercise you will get your mind to focus on the present and be aware of it.

5. Listen to music

Music is very beneficial for the human brain and is used in many positive psychology therapies. Listening to music can be an exercise by itself or, simply, another element of relaxation. Feel the notes, the vibration, concentrate on what you are listening to. It is preferable that it be relaxing or calm music.

6. Clean the house

Feng Shui promotes the cleaning of the house in a literal way to get an emotional and psychological benefit. For example, he proposes to take out the old clothes and throw them away or donate them in the hours following the exercise. The goal is to create space in your life for new things to enter.

For its part, mindfulness uses the term “housecleaning” in a figurative sense, to help you eliminate the emotional burden, through a literal exercise. We must leave behind what does not work. The order in the house helps us maintain mental order. This exercise consists of cleaning the house and organizing it consciously, focusing on what you are doing. You will feel a relief from stress.
Observing your own thoughts objectively

When you feel a high level of stress, a technique that works very well is to get away from your thoughts, what worries you, and observe them objectively, in the distance. It’s about stopping, sitting and observing your thoughts without getting involved in them. This way you will reduce its intensity and see things from another perspective.

In many occasions, it is only necessary to see what happens from another prism in order to be aware of the problem or concern and give it a solution. Our mind needs to be in the present moment, needs to be relaxed and calm to channel the emotions and the point of view of each situation.


Meditation is a Buddhist technique that provides many benefits to people in general. It is a technique widely used by professionals in active psychology because it allows to improve self-awareness and self-esteem.

Thanks to all this set of exercises you can relax your mind, control anxiety and stress and you will improve your level of concentration. These are techniques designed to become aware of the present moment, in which things happen.

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