There are many meditative techniques and traditions, although a common theme is the cultivation of mindfulness and reduced reactivity to life circumstances.
As you try these simple meditations, remember meditation is not a goal, it is a practice. You cannot be bad at meditation! Allow what is. Your mind will wander. When you notice you are thinking, compassionately bring yourself back to your meditation. Meditation allows us to gently begin again.
Set a timer for 5-10 minutes. Sit comfortably on a chair or on the floor and close your eyes. Take three long, deep breaths. Notice an anchor point for your breath, e.g., your nostrils, chest or abdomen. Observe your natural breath with a focus on your anchor point. When you notice that you are thinking, simply let the thoughts go and bring your focus back to your breath. It doesn’t matter how many times you bring your focus back to your breath. Do this until the timer sounds.
Set a timer for 5-10 minutes. Sit comfortably, close your eyes, and focus on something that brings you joy. As you meditate, notice any body sensations that arise while focusing on the thing that brings you joy. Do you feel light, energetic? When you notice yourself in thought, come back to the image that brings you joy.
Mindful Eating Meditation
The next time you eat, slow down and make it a meditation:
Look at your food with fresh eyes, like you’ve never seen it before. Study it carefully; colors, moisture and other qualities.
Deeply inhale the aroma of your food. Describe what you smell.
Notice how your body anticipates eating the food. Your mouth begins to water. What else happens?
Put a small bite of food into your mouth and without chewing, explore how the food feels and tastes. Slowly and deliberately begin to chew. As you chew, notice how the taste and consistency change.
Swallow the food and pause for a moment to reflect on the experience.
Set a timer for 5-10 minutes and sit comfortably or lie down with eyes closed. Create a mantra – a word you will repeat silently to yourself with each breath. Choose a word that represents something you want more of in your life, e.g., love, abundance, fun, ease, etc. When you notice your mind has strayed, refocus on your mantra without judgment and with self compassion.
Set a timer for 5-10 minutes and sit comfortably or lie down with eyes closed. Focus on your breath. Notice if you are controlling your breath. If so, let go of control and just let the natural breath be as it is. When you notice yourself thinking, silently say to yourself “allow . . . allow . . . allow” and come back to your breath. Focus on one in and out breath at a time.
This article is for informational and educational purposes only and does not substitute for medical advice.