Meditation: Snapping Back To Reality

Meditation is a state of rest, where the mind is still and at peace, free from worry and agitation. However, emerging from a deep meditative state can be challenging and may induce anxiety. To snap out of meditation gently, keep your eyes closed for a few minutes after the session and slowly stretch your limbs and facial muscles, allowing your mind to resurface. You can also try wiggling your fingers and slowly opening your eyes. It is important to be patient and kind to yourself, as it takes practice to achieve calmness and stillness of the mind.

Slowly open your eyes, wiggle your fingers, and stretch your limbs and facial muscles

Slowly opening your eyes, wiggling your fingers, and stretching your limbs and facial muscles is a great way to gently transition out of a meditative state. This approach helps you carry forward that sense of calm and peace into your daily life.

When you're ready to finish your meditation session, start by slowly moving your neck and fingers, then gently open your eyes. Take your time with this process, as rushing can disturb the inner peace you've cultivated.

As you stretch your limbs and facial muscles, you can also focus on taking deep breaths. Inhale slowly and deeply through your nose, and then exhale slowly through your mouth. Make the exhalation longer than the inhalation—for example, breathe in for four seconds, then out for eight. This type of breathing helps to activate the parasympathetic nervous system, which regulates the body's stress response.

Stretching your hamstrings is another effective way to release tension from your legs, stomach, lower back, neck, and head. Even if you can't touch your toes, you can find basic hamstring stretches on YouTube that will make you feel refreshed.

Additionally, gently rolling your neck can help loosen neck muscles and alleviate tension in your head and shoulders. Start by dipping your chin towards your chest and then slowly rolling your head in a circle. If you hear clicking or grinding, it's a sign that your neck is stiff and could benefit from more stretching.

By taking your time and following these steps, you can ease out of your meditation practice and bring a sense of relaxation and clarity into your day.

Keep your eyes closed for a few minutes after your meditation session and think about day-to-day things

Keeping your eyes closed for a few minutes after your meditation session and thinking about day-to-day things is an excellent way to gently transition out of a meditative state. This technique is often likened to resurfacing after deep-sea diving, as it allows your mind to gradually adjust and "resurface" from the depth of your meditation. Here are some detailed instructions to help you with this process:

Take It Slow

Don't rush the process of coming out of your meditation. Give yourself a few minutes to ease out of the meditative state gently. This gradual transition will help you carry that sense of calmness and peace with you into your daily life. Rushing can disrupt the inner peace you've achieved, so take your time.

Keep Your Eyes Closed

Continue to keep your eyes closed for 2-5 minutes after your meditation alarm has ended. This simple act of keeping your eyes closed allows your mind to readjust and helps prevent any anxiety or stress that may arise from abruptly opening your eyes and facing external stimuli.

Think About Day-to-Day Things

During these few minutes with your eyes closed, gently shift your focus to everyday thoughts and tasks. Think about your plans for the day, your to-do list, or any mundane activities you need to do. This shift in focus will help ground you in reality and ease you out of the meditation.

Take Deep Breaths

Breathing exercises are a powerful tool to aid in this transition. Take slow, deep breaths, focusing on lengthening your exhales. For example, breathe in for four seconds and then breathe out for eight seconds. This type of breathing calms your nervous system and helps you maintain a sense of relaxation.

Stretch Your Body

Gently stretch your limbs and facial muscles while keeping your eyes closed. You can also practice a few yoga poses, such as Adho Mukha Svanasana, Ardha Matsyendrasana, and Supta Matsyendrasana, to help you reconnect with your physical body and promote blood flow.

Open Your Eyes When Ready

Once you feel comfortable and grounded, gently open your eyes. You can start by moving your neck and fingers, then slowly opening your eyes. Take your time with this step to avoid any feelings of stress or anxiety.

Write Down Your Thoughts

After your meditation session, it can be helpful to jot down your thoughts and reflections. Write down how you felt during meditation, any thoughts or distractions that arose, and how your mind reacted. This practice will help you become more aware of your emotions and improve your meditation skills over time.

Remember, the key to snapping out of meditation is to be gentle and patient with yourself. Allow your mind to gradually adjust and transition back to your daily routine. By keeping your eyes closed and focusing on mundane thoughts, you'll be able to successfully emerge from your meditation feeling calm and refreshed.

Take a walk outside and reconnect with nature

Taking a walk outside and reconnecting with nature is a great way to snap out of a meditative state. Here are some tips to help you do this effectively:

Before you step out, take a few moments to set an intention for your walk. Acknowledge any thoughts or concerns that are on your mind and allow yourself to come into the present moment. This can help you transition out of your meditative state and prepare for the sensory experience of being outdoors.

As you start walking, notice how your body feels. Are you feeling heavy or light? Stiff or relaxed? Pay attention to your posture and the way you are carrying yourself. Observe your gait and bring your attention to the rhythm of your walk. Focus on the movement of your arms and legs, and the sensation of the soles of your feet touching the ground with each step.

Tune into your surroundings. Engage your senses and notice the passing cars, other people, trees, and anything else that comes into your field of vision. Listen to the sounds around you, such as the wind in the trees or the voices of other people. If you come across an object with an interesting texture, such as a rock covered in moss, take a moment to explore it with your sense of touch.

Take a moment to stop and notice the smells around you. They can be quite subtle, but if you are patient, you will begin to notice them. Notice how your mind creates a story or association with each smell.

If you come across something that catches your interest, like a leaf or the bark on a tree, take a moment to examine it closely. Observe the colours, shapes, and textures, and look for subtle details that you might have missed at first glance. This practice of mindful contemplation can help you stay connected to nature and deepen your sense of presence.

Walking meditation has been a tradition in Buddhism and can be practised almost anywhere. By focusing on each step as you walk slowly, you remind yourself of the link between your mind and body. You can also try a variation called labyrinth meditation, where you create a maze out of rocks to walk through.

Remember, even a short walk in nature can have powerful benefits. It can help you unwind, connect with your senses, boost your cognitive performance, and maintain a healthy mind. So, the next time you find yourself in nature, take a moment to stop and tune into your surroundings and your physical body.

Create a personal mantra to re-centre your mind

While meditation has been proven to have positive effects on mental health, it can also bring up painful memories and cause general unease, which can be frightening. To avoid this, you can create a personal mantra to help you snap out of meditation and re-centre your mind.

A personal mantra is a "positive phrase or affirmative statement that you say to yourself for the purpose of motivation or encouragement". It can be anything that resonates with you, such as a favourite quote, proverb, or affirmation. The only rule is that it has to motivate and inspire you to be your best self.

• Begin with "I". By using "I", you are calling on yourself to enact change.
• Use hopeful, open-ended words that remove common anxieties and boundaries, such as "limitless", "infinite", and "unlimited".
• Include the quality you want to manifest. For example, if you are doubting your strength, include it in your mantra to remind yourself of it.
• End with a specific goal or outcome to make success feel more tangible.
• "I am responsible for staying accountable to my goals, and launching my online course by the end of the month."
• "I will fearlessly push myself outside of my comfort zone and start my new business."
• "I have limitless charisma to persuade and sell new prospects."

Remember, the key to a good personal mantra is that it is unique to you and your goals. You can use your mantra during meditation, to prepare for an interview, or anytime you need to give yourself a boost.

Stretch your hamstrings to release tension in your legs, stomach, lower back, neck, and head

When you're coming out of a meditative state, it's important to take your time and not rush back to reality. This can help to prevent anxiety and stress. One way to do this is by stretching your body, which can help you to feel more grounded and connected to the present moment.

Stretching your hamstrings is a great way to release tension in your legs, stomach, lower back, neck, and head. The hamstrings are a group of three muscles in the back of the thigh that run from the hip to the knee and help us walk, run, and jump. Tight hamstrings can lead to pain in the lower back, knees, and legs, so it's important to keep them loose and flexible.

Lying Hamstring Stretch:

• Lie flat on the ground or a mat with your legs stretched out.
• To stretch the right leg, hold the back of your right knee with both hands, pull it up toward your chest, and slowly straighten the knee until you feel a stretch.
• Hold the stretch for 10-30 seconds.
• Repeat 2-3 times on each leg.

Lying Hamstring Stretch Using a Strap:

• Lie flat on the ground or a mat with your legs stretched out.
• Bend your right leg and place a strap across the ball of your right foot.
• Hold the strap in both hands.
• Keep your left leg extended on the ground with your foot flexed, pushing your thigh and calf toward the floor.
• Slowly extend your right leg with your foot flexed until it is straight with a slight bend in the knee, and the bottom of your foot facing the ceiling.
• Gently pull the strap until you feel a slight tension in your hamstrings.
• Hold the stretch for 10-30 seconds.
• Switch legs and repeat 2-4 times on each leg.

Sitting Hamstring Stretch:

• Sit on the ground with your left leg bent at the knee, with your foot facing inward (this is called the butterfly position).
• Extend your right leg, keeping it slightly bent at the knee.
• Bend forward at the waist, keeping your back straight.
• Hold the stretch for 10-30 seconds.
• Switch legs and repeat 2-3 times on each leg.

Standing Hamstring Stretch:

• Stand upright with your spine in a neutral position.
• Place your right leg in front of you with your foot flexed, your heel pushed into the ground, and your toe pointing toward the ceiling.
• Slightly bend your left knee.
• Gently lean forward and place your hands on your right leg.
• Keep your spine in a neutral position.
• Hold the stretch for 10-30 seconds.
• Switch legs and repeat 2-4 times on each leg.

Remember to listen to your body and only stretch within a comfortable range of motion. You should feel mild to moderate tension, but not pain. By incorporating these hamstring stretches into your routine, you can effectively release tension in your legs, stomach, lower back, neck, and head, and improve your overall well-being.

Frequently asked questions