Ommmmmmmmm. Clear the mind. Achieve Enlightenment. Exit society to spend 7 years of silence in a forest focused solely on meditation.
Okay, so maybe you aren't Bhudda (yet) though you can still get your zen on. Meditation is great for stress relief amd relaxation, focus, achieving balance and motivation, ameliorating symptoms of many ailments both mental amd physical, deeply thinking about ideas, and even better sleep!
There are so many more benefits that have helped people for thousands of years. Meditation helps us to be more mindful, fully aware and present in the moment, so that we can have increased peace and joy. What's not to love? Wether 5 or 10 minutes of chill time or hours of calm coolness below are some techniques to try to get you started. Follow my monthly blog posts for guided amd music meditation recommendations.
For best results either lay comfortably with your hands gently resting at your side (unless you'll fall asleep!), sit in a chair with your legs uncrossed, feet flat on the ground and your hands resting palms up on your lap, or legs crossed, find a meditation cushion or bolster and sit cross-legged on it and slowly, slowly walking.
Finding Your Perfect Meditation Mode: Quick Tips
Length: Do you prefer short, focused meditations or longer, immersive experiences?
Focus: Are you looking to reduce stress, improve sleep, boost creativity, or something else?
Style: Do you prefer a calm and soothing voice, or a more energetic and upbeat approach?
Music and Sound: Some people prefer guided meditations with background music, while others prefer silence or nature sounds.
By experimenting with different options, you'll eventually find the perfect meditation to enhance your well-being. Below are some different styles to introduce you to meditation. Please also view my post that lists a variety of links and channels to aid in climbing the mountains of meditations out there! Ommmmm going to meditate on it now! Meditate also means to deeply think! Great for sitting with a specific concern or desire!
Breath work and mindfulness:
A great way to take a brain break when your mind is racing. Breathe in to the count of 4 , hold to the count of 4 and release to the count of 4 (slowly). You can add a mantra as you Breathe in and out such as breathing in and thinking peace, breathing out and thinking calm. Repeat until your mind begins to slow. Meditation works best when we simply allow thoughts to flow without judgment. You will notice that the speed of these thoughts will slow and your attachment to them will decrease with practice! Meditation is a practice.
Walking Meditations:
Tired of sitting still? Walking meditation is a vibrant alternative that allows you to connect with your body and mind while on the move. The beauty of walking meditation is that it can be practiced anywhere, whether walking in a park, on a city street, or even in your home. It's not about walking in a particular way or at a specific pace. It's a versatile practice that can be adapted to fit your lifestyle and preferences. Focus on your senses to increase mindfulness. For example, ty to look for all things grey or green on your walk while feeling the wind or temperature changes on your body. This can be combined with music meditation or you can get completely Zen.
Kinhin, or Zen walking meditation, is a cornerstone of Japanese Zen practice, complementing seated meditation (zazen). Traditionally performed in slow, deliberate circles around a room, kinhin involves a specific posture and an exceptionally slow pace. Beyond providing physical relief after extended sitting, this practice cultivates mindfulness in movement, training practitioners to carry meditative awareness into their daily lives beyond the meditation cushion.
Music Meditations:
If you prefer to find your own Zen rhythm, there's a whole world of ambient soundscapes, binaural beats, and meditation music waiting for you. It's like creating your own personal chill playlist. Music meditation involves immersing yourself in the sounds and rhythms. By focusing on the auditory experience, you can achieve a meditative state. This practice is particularly beneficial for those who find silence challenging or experience tinnitus.
Body Scan:
This style of meditation is wondered for stress relief and relaxation and for chronic pain management or general body pains. By gradually shifting your focus from your toes to your head, you can become acutely aware of your body’s sensations. This mindful practice can help divert attention away from stressful thoughts, promoting relaxation and mental clarity and pain relief. Tense and release muscle groups as you move up and down your body alternating with breath work. Like walking meditations, this active style is great for beginners who think that they just can't meditate and for zen masters who understand how truly beneficial a body scan can be.
Affirmations and Mantras:
Affirmation meditation centers around repeating positive statements to cultivate a positive mindset. By internally repeating these affirmations and allowing their energy to resonate within the mind and body, the goal is to deeply embed these beliefs into one’s sense of self. Bhudda said that our thoughts are everything, what we think we become. Shifting our mental continuum to positivity is so powerful that it is proven to be more effective than meditation at treating both depression and anxiety (please consult with a physician), and this kind of meditation coupled with therapy will make it happen! Reach out today!
Guided Meditations:
These are like having a personal Zen coach whispering sweet nothings into your ear. From beginners to seasoned pros, there’s a guide for everyone. Expect soothing voices, calming music, and maybe even a few sound effects to transport you to a magical forest (without the bugs).
Visualization Meditations:
Picture this: you're on a beach, sipping coconut water, and feeling totally relaxed. Sound good? Visualization meditations help you create your own mental escape. It's like vacation, but for your brain. Prefer the mountains? Go there. Picture your worries as wisps of clouds slowly fading or bubbles popping. Throw your resentments like rocks skimming a lake. Get excited by going on a virtual roller-coaster, yes VR is the mind, which can beat the ups and downs that life can sometimes throw at us. These can help with a myriad of issues including anxiety, depression, ADHD, OCD and more!
Spiritual Meditation and Prayer:
Meditation: it sounds like something serious, right? Like sitting cross-legged in a silent room, chanting mantras, and achieving enlightenment. But let's be real, who has time for that?
Well, good news! Spiritual meditation doesn't have to be all incense and yoga mats. It's really just about taking a little time out to connect with your inner world. Imagine it as a spa day for your brain, but without the cucumber slices.
Think of it this way: you recharge your phone, right? So why not give your mind a little juice too? Spiritual meditation is like hitting the reset button on your brain, helping you find your calm amidst the chaos. It’s about tapping into something deeper, something quieter, and maybe even discovering a little cosmic wisdom along the way.
Self-Hypnosis
Self-hypnosis is like being your own personal DJ, spinning tunes for your mind. Instead of beats, you're laying down suggestions for relaxation, focus, or whatever you need. It's about tapping into your subconscious and giving it a little nudge in the right direction. Think of it as putting your brain on autopilot, but in a good way.
Past Life Regression: Time Travel (Sort Of)
Past life regression is like binge-watching your own personal historical drama. You're putting on a mental time machine and taking a trip back through the ages. The idea is that by exploring past lives, you might uncover hidden patterns or heal emotional wounds from the present. It's like therapy, but with a side of time travel.
Remember, these are just fun and casual descriptions! Both practices can be powerful tools for personal growth, but it's always a good idea to approach them with an open mind and a pinch of skepticism.
Meditations for Trauma:
Let's talk about something a little more serious. Trauma can feel like a heavy weight, and sometimes it's hard to know where to turn. But guess what? Meditation might just be your unexpected superhero. We're not promising miracles, but these guided journeys can offer a safe space to process, heal, and find strength. So, grab a comfy spot, take a deep breath, and let's explore some gentle ways to work through tough stuff.
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