Coaches reveal secrets to staying calm in a fast-paced urban life

Have you ever felt like your brain has too many unmanageable tabs open Yoursquore scrolling through social media and work emails mindlessly and calls are buzzing and itrsquos all set to the background score of that catchy tune from the latest viral reel By the time yoursquore ready to hit the sack itrsquos too late to pause and find a way out of the cycleActivities like gardening can also be a form of meditation right Practising slow guided breathing through pranayam can relieve workrelated stress Representation picsIn a world that is constantly connected achieving a sense of calm can feel impossible Could meditation the art of doing seemingly nothing be the way to hit the pause button and reflectDo it your way Schedule time between your meetings for short sessionsI suggest meditation to working professionals simply because it fixes the root problem of being emotionally volatile Meditation allows you to stay anchored instead of being thrown into panic in the face of stressors at work It contributes to a more regulated mood and nervous system which enhances overall emotional regulation This gives way to better focus and attention spans and hence enables you to finish tasks more smoothly Myth busted Meditation doesnrsquot have to look a particular way For example gardening pottery or any activity engaging your senses done mindfully and with awareness can be a form of meditation The key is to be present in the activity itself rather than letting your mind wander Quick tip Incorporate micromeditations into your daily routine during breaks or between meetings These are short focused sessions that can be done in just a few minutes Basic breathing practices commonly known as pranayama can be very effective Simple techniques like deep breathing or alternate nostril breathing can help reset your mind and reduce stress If sitting still feels challenging try a walking meditation during a break Focus on the sensation of your feet touchingthe groundAkshada Anikhindi mental health practitioner and founder ThoughtSpaceEase into itTanvi Mehra conducts a wellness session Pic CourtesyInstagramPeople who practise meditation regularly are more in touch with their higher states of mind and can tap into their innate clarity stability and positivity They function less from their lower states of minds and hence slowly but surely move away from pessimism judgement irritation and egodriven responsesand reactions Myth busted People think they need an hour or 90 minutes to meditate The thought of sparing so much time to something that already seems daunting can really demotivate them You can start by meditating daily for two minutes then five and 10 minutes This practice even if for a few minutes daily adds up to a lot Quick tip Every day assign a time where you can set your phone aside Take a couple of moments to witness the natural breath flow in the present moment until you feel at one with your breath and time slows down Once you feel more connected to yourself continue with the routine All it takes is awareness and a willingness to make it a habitTanvi Mehra yogatrainer and founder Tangerine Arts StudioFollow the vibeA sound bath session in progress at Shrutika Raorsquos studioOne of the biggest longterm benefits or results of meditation that Irsquove observed among the younger and urban participants is that one becomes extremely selfassuredIt first begins with just a sense of feeling grounded and comfortable in the present moment and with uncertainty When people realise that their reactions to stress are causing them more harm than the stressor itself it unlocks a new level of selfconfidence Myth busted Meditation cannot have an agenda Donrsquot aim to ldquomediate wellrdquo and gain something quantifiable out of it Avoid trainers and sessions that focus on shortterm rewards Meditation is simply being in the present doing things without immediate goals Itrsquos like trying to sleep the harder you try the more you stray from the path Quick tip For those who can take time out occasionally sound baths can be extremely beneficial Vibrations work on a subtle level When wersquore stuck in the complexities of the mind we need something subtle to permeate our mental state We use seven bowls tuned to the seven notes that resonate in a way that leads to relaxation first followed by deep relaxation mdash a state where your body and mind are both in a state of relaxationShrutika Rao meditation coach and founder Om Shala WellnessBeginnersrsquo notes Itrsquos perfectly normal for the mind to wander or get carried away with worry anxiety or fear Instead of fighting it gently bring your focus back to the present moment Avoid coaches and sessions that promise instant gratification Meditation is not a pathway to pleasure If you feel out of place at your first session look for another style instead of considering yourself unfit for the practice Make sure meditation is an enjoyable part of your routine by choosing the method that suits you Set small goals and slowly raise your intensity levelsShrutika Rao and Akshada AnikhindiApprsquos the wayCalm app Headspace Offers evidencebased meditations that are easy and covers a variety of topics from stress relief to sleep Calm Known for its soothing meditations and sleep stories it is perfect for unwinding after a long day Insight Timer Features a vast library of guided meditations from different teachers making it easy to find something that suits your mood Mindfulness exercises by Sean Fargo Find resources like quick exercises and guided meditation sessionsLOG ON TO App stores