Here are three types of meditation that you can do anywhere at anytime. As you might already know (or read from a previous post) There is no such thing as "bad at meditation"!!!
I will also remind you that you do not need a special cushion, complete silence, a set amount of time or a dedicated space...you don’t need anything to meditate except for....YOURSELF.
And I would like to say this louder for the person in the back who is still skeptical....there is no such thing as a bad meditation....there is no such thing as a blank mind. If you had a completely blank mind....you would be dead.
Meditation seems to get a bad rep for being complicated, but it's simply a dedicated practice that allows you to be with your inner self.
There are countless ways that you can meditate, but here are three of the most common forms. Give them a try, see what you think!
Zazen Meditation- Breath Focused
When most people think of meditation, this is the form that comes to mind. Monks sitting cross legged in silence with their eyes closed. This type of Buddhist Meditation involves focusing your attention on the breath. Zazen translates to “seated meditation,” and therefore all you need for this form of meditation is a place to sit.
Here’s how to try it:
- Sit anywhere, but try to sit so that your spine is elongated, you can imagine a string going from the base of your spine through the top of your head, gently pulled upwards.
- Keep your eyes open or closed, if your eyes are open, fix your gaze downward and a few feet in front of you.
- Breathe in and out through your nose.
- Do not try to manipulate your breath in any way.
- Notice the rhythm of the breath, coming in and out of your nostrils, and the sensations of air moving in and out of your lungs.
- Your mind will wander! But, when it does, redirect your focus back to your breath.
- Do this for however long you want, start small and work your way up if desired.
Mindfulness is paying attention in a particular way - this is also know as a present moment awareness meditation. This type of meditation is all about working on laser focus.
Here’s how to try it:
- You can sit, stand, or walk while you do this. Take as much or as little time as you want on each stimulus.
- SIGHT- Start with what you see. Take a few moments to look around and really take in your surroundings. Take in even the smallest detail.
- SOUND- What do you hear? Are their sounds close or far? Are they loud? In the distance? Birds?
- TOUCH- What do you feel with your hands, feet, and skin? Your feet in your shoes or on the ground, the cold on your hands, etc.
- SMELL- What do you smell? Fresh grass clippings? Trash on the sidewalk?
- TASTE- Eat Intentionally. Are you having a salad? Or a juicy burger? What is the constancy? How does it feel to chew it? is it hot or cold?
Mantra Based Meditation- Chanting, Primordial Sound Meditation
This form of meditation uses a mantra which is a sanskrit word repeated over and over. Mantra literally means “a tool for the mind,” and was designed to help practitioners access a higher power and higher self. Each mantra vibrates in a different way.
Many people think mantras are any personal phrase, however mantras are actually ancient Sanskrit words, this is different than an affirmation where you say a positive statement in the first person, in your native language.
Mantras can be spoken out loud, whispered or said silently anywhere and at any time. According to a study published in the Journal of Cognitive Enhancement, Neuroscientists confirmed the health benefits mantra based meditation, such as its ability to assist in freeing your mind of background chatter and calm your nervous system.
Here’s how to try it:
Choose a mantra, here are a few to start with:
- So Hum (“I am That”)
- Devi Devo Deva (day-vee, day-voh, day-vah) (The divine, the masculine, the feminine)
- LAM- Root Chakra
- VAM- Sacral Chakra
- RAM- Solar Plexus Chakra
- YAM- Heart Chakra
- HAM- Throat Chakra
- OM- Third eye and Crown Chakra
- Breathe normally through the nose, close your eyes.
- Get into a comfortable posture seated, standing or laying, try to keep the spine aligned.
- Repeat the mantra over and over, the speed is not important, allow the mantra to remain in your consciousness.
- Do this for however long you desire.
Here are a few reminders about meditation:
- There is no such thing as a bad meditation.
- You do not need anything special to meditate.
- You can meditate anywhere.
- There is no correct amount of time to meditate.
- Try different types and see if there is one you connect with, then stick with it!
- Frequency of practice is key!
- The more you meditate the more you will feel the effects (mental clarity, stress reduction, better pain management, better quality sleep, etc.)
If you want to learn more about meditation or find new ways that might work for you, book a session with me!