7 Simple Meditation Practices.

Many people love the idea of meditation. It sounds good doesn’t it? Ahh…! Imagine the feeling of bliss, peace and nirvana where all things are clear…the phone isn’t ringing,
the kids aren’t yelling, there are no dishes to do, no carpool to drive, no job to rush to, no bills to pay. Ahh…! silence, relaxation, peace. Now back to reality. Meditation can bring that feeling of peace and bliss to your life. It can increase your energy. Meditation is an excellent stress reliever, allowing your brain to go into deep relaxation. Meditation can enhance your spiritual connection, bringing clarity and insight. The question is, in today’s busy life, how can we find time for meditation?

What is Meditation?

Meditation means awareness. Simply put, any practice or activity we engage in with awareness is a form of meditation. By focusing our awareness we can quiet our mind. By dwelling upon a single thought, we can experience the benefits of meditation. As with any practice there are many methods, modalities and skill levels. Whatever type of meditation you practice be sure to follow the basic steps for meditation. Invoke the assistance of your higher power. Set an intention for your meditation. Meditate. Give thanks to your higher power for the support and blessings received through the meditation. The following are seven simple mediation practices that can easily be incorporated into your daily routine no matter how busy life gets.

Guided Meditation

There are many audio and video guided meditations available on the internet. You can choose from some that are as brief as five or ten minutes or choose something longer. Sit in a comfortable position, focus on the voice or image and follow your guide through the meditation. Having a guide walk you through the process can help to stop your mind from trying to take over and run the show.

Walking Meditation

In this type of meditation you use the experience of walking as your focus. Focus on every aspect of the physical action and how it feels. Be aware of your body in motion. There are guided audio recordings to help you focus as you walk or you can try this on your own. The walking meditation is all about noticing. Notice how your body moves, how it stops and starts. Really focus upon the physical actions of each body part and what you feel while you walk. This meditation practice can be done by walking around your home, walking a path in nature or walking a labyrinth if there is one nearby.

Mantra, Affirmation or Prayer

Through mantra meditation you will use a mantra, affirmation or short prayer as a powerful sound or vibration to focus your mind. Repeat it as many times as you like, noticing the silence between the sounds. If you wish, use mala beads in your hands to count your repetitions. This allows you to focus on the mantra, not on counting. By repeating a mantra, affirmation or prayer, a shift in consciousness is created

Candle Gazing

The practice of candle gazing is a well-known form of meditation. You will even find this meditation included in the WII Fit game! Select a candle. Place it in a holder or on a fire-safe surface in front of you. If you choose, you may play some relaxing music to assist in your meditation. Light the candle and begin to gaze at the flame. As you breathe slowly, imagine yourself melting into the flame, letting yourself go. When you are ready, withdraw your gaze from the flame and bring your awareness back to the room.

Being Present

Any action from gardening, to listening to music, to doing the dishes can be used as a practice in awareness. Challenge yourself to become fully aware and focused on the action or the sound. Become totally present in that moment, noticing your internal and external sensations. Lose yourself totally in the activity by becoming part of it. If thoughts distract you, notice them, dismiss them and return your focus to the task.

Breathing Meditation

In a breathing meditation you focus on your breath. This can be used as a quick 2 minute meditation to center yourself before a meeting or as a longer meditation practice. Using belly breathing, breathe in and out through your nose. Choose a rhythm: for example, inhale for a count of 6, hold for a count of 3, exhale for a count of 6, hold for a count of 3, etc. Focus on your breathing. This meditation has a strong calming, centering and reenergizing effect.

Journeying/Visualization

In this type of meditation you sit back and mentally take a journey. Visualize a place that is relaxing, or a pleasant experience you’ve had in the past or hope to have in the future. During the meditation process try to feel as if you are physically at the place or in the experience, utilizing all of your senses to see, touch, taste, smell and feel the surroundings. In your mind interact with your surroundings. Imagine every detail. This type of meditation may be combined with a guided meditation in which the audio guides you through a journeying process.

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