In my previous post, I shared an infographic that displayed some of the benefits of meditation and how to begin. Next, I would like to share some other meditation techniques that also provide the same benefits.
- Mindful Meditation: Mindful meditation involves taking a break and making yourself aware of your surroundings and/or sensation in the body. Start with a focal point—typically your breath. When thoughts arise, simply acknowledge them without judgment and let them pass by, like waves on a beach or clouds in the sky. As you inhale and a thought arises, exhale and let go of the thought.
- Guided Meditation: Type of meditation practiced with the help of a guide or a teacher.
Free resources for beginning Guided Meditations:
Free 30 Day Meditation Challenge (5-10 minutes)
BexLife YouTube 4-Minute Guided Meditations (4 minutes)
Hay House Meditations: Free Podcast (time varies)
- Mantra/Affirmation Meditation: Mantra is given to focus on. As your mind begins to drift, you bring your attention back to your mantra or affirmation. Repeating a single phrase over and over sends powerful messages to your subconscious mind.
♥ Mantra = chanting of sacred Sanskrit sounds. The pronunciation is important, as the vibration from these sounds cultivates inner power and healing. Example: Om is the universal sound of creation
♥Affirmation = Statement that affirms an action or feeling. Meaning that matters, not the sound. Repeating an affirmation is a way of feeding the subconscious a positive suggestion to enhance wellbeing. Choose affirmations that resonate with you and your intentions.
TIP: You can program these into your smartphone to pop up as an alarm or reminder throughout the day.
If you would like to use an App that will provide daily affirmations with an option to set an alarm I enjoy this one by Gabrielle Bernstein called Spirit Junkie
- Moving Meditation: Walking, Yoga, Qigong, Tai Chi
- Visualization: Picture yourself accomplishing your goal, creating your dream. How do you want to feel? Visualizing yourself reconnecting with nature. Repeat a mantra (or statement or phrase) actually experiencing it and the feelings associated with that mantra. Could also utilize a guided meditation that creates an image for you to visualize and have a healing and/or rejuvenating experience.
- Prayer: Moments of silence asking for help and Divine assistance. Maybe a time spent expressing gratitude, love, and compassion. Handing over your problems to the Universe to let go and release. Surrendering to Divine wisdom and a larger plan.
- Journaling: Time spent reflecting and an opportunity to release feelings by putting them down on paper, especially if you are unable to verbally express them. If these are negative feelings you are releasing onto paper you can even physically burn them. Journaling may also give you the chance to discover creative writing skills or your inner poet.