Meditation Techniques
I will say it until I die: meditation heals everything. You might be rolling your eyes at this, but it’s true. I was once a skeptic myself, but once I opened up, I swear that it changed the entire game.
No matter what shit life throws your way, there is nothing like meditation to remind you just how strong you really are. Even just a few minutes of stillness and introspection offers the most incredible relief, more than any pill I’ve ever taken.
I could go on for hours about the benefits of daily meditation for all of the non-believers out there, but I will save that for another time. For now, I will just say to try it out. It’s free and you can do it anywhere, so really you have nothing to lose. There are so many different methods and techniques out there, which can range from extensive training programs to literally sitting, closing your eyes, and breathing.
But as with everything else in life, not every method will work you. So below are ten different options for you to choose from. Try one, or maybe all, of them out and find the one that works best for you.
Then, repeat forever and ever. The end.
Types of meditation:
Mindfulness: Sit and pay attention to each thought that passes through. Do not judge any of these thoughts or even question them, just listen. Start to observe what comes up and notice any patterns.
Guided: Follow the voice of a guide. This can be in-person, on an app, or even something that you read to yourself. YouTube and Spotify are great free resources!
Body Scan: Pay attention to each body part as you slowly move your attention from the top of your head all the way down to your toes. Notice any sensations that you feel, any tension, and send your breath to those areas to relieve any stress. Release not only physical tension, but also mental and energetic.
Breath: Bring your attention to your breath, and follow a steady cadence of inhales and exhales. Some common examples include 4-7-8 breathing, where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds, or square breathing, where you inhale, hold, and exhale for the same amount of time.
Moving: Allow any natural movement to actively guide you into a deeper connection with your body and mind. For example, yoga or walking in nature.
Focused: Use one or more of the five senses to bring more concentration into the present moment. For example, count your breaths, gaze at the stars, observe how your clothes feel on your skin, or notice the taste of flavors in your favorite meal.
Mantra: Choose a short word, phrase, or sound (such as OM) to repeat to yourself for a specific amount of time. Your mantra can be spoken out loud or repeated in your head.
Visualization: Tap into one or more of the five senses by vividly picturing positive scenes in your mind. This promotes a sense of calm, tranquility, relaxation, and peace - not just in the mind, but also in the body.
Transcendental: A structured and scientifically backed approach to meditation. This program requires extensive training and is personalized to each individual. This does cost money.
Loving Kindness: Either in your head or out loud, speak positive thoughts about yourself. Or, send love to others in your life. This strengthens feelings of compassion, kindness, and acceptance.
