When you think of meditation, the image often comes to mind (as in the image above) of sitting in the lotus position, being silent and....yes, and what exactly? The image that many have of meditation is not what it really is. Meditation is not so much about sitting still and seemingly being in a trance. In a meditation you become silent and you focus your attention inwards. To how you breathe, and how you feel. In our daily lives we are used to being mainly occupied with our outside world and everything that happens around us. However, if we are too absorbed by this, we become unbalanced. We do not have the necessary contact with ourselves, the peace within ourselves to really feel what is good for us. By being too focussed on the external world you become overstimulated and you are, as it were, being controlled by it's moves. Meditation is a way to come back to your innerself and to consciously learn to focus and to be mindfully present in your 'here and now'. By being more in touch with your body and feelings, you can navigate your daily life more easily, because you feel more clearly what feels good and what doesn't feel good for you. You are more aware of where you can set boundaries, or shift your focus. As mentioned, you can meditate while sitting in the lotus position. But did you know that there are many ways to meditate? In this article I will introduce you to 22 examples of meditations that you could do throughout the day. Some are really specific for a certain moment of the day, others can be done anytime and anywhere. I hope you enjoy!
Awaken meditation (setting high-vibe intentions)
As soon as you start to wake up in the morning, but are still half asleep, when you are still between waking and sleeping, your brain is still in Alpha state. During the day it is usually in Beta state. In Alpha state, however, your brain is most receptive to new information and programming. Both in sleep and in a meditative state you reach this Alpha state. It is the ideal moment, before you are fully awake again and 'busy in the day', to consciously feel how nice and comfortable you are lying. To feel your breathing and then consciously set positive intentions for the day. It is best not to do this only in 'word thoughts', but to go in your mind to a scenario of how you would like the day, in terms of FEELING. So without pinpointing the details, you imagine what kind of day and what kind of feeling you wish for today. CHOOSE consciously for this feeling. And when you see and feel that picture, you speak it out loud or in your mind. For example: Today I meet all kinds of nice people. Today I am in a nice work flow and I get everything I want done. Today I feel confident and powerful. Today I am open to receiving beautiful 'gifts' from the universe. Today...etc. etc...
2. Tea/coffee/breakfast meditation (awareness)
When you get out of bed, you don't immediately go into rush mode, but you take your time to do everything you normally do, step by step. And each step is slightly slower and very consciously executed with attention. So making coffee or tea, making sandwiches, etc. All actions you do, you do calmly and mindfully. Also the eating and drinking itself, you do with mindful attention in the moment, without your thoughts already being ahead of the day.
3. Light meditation ( dispelling negativity, for receptivity and positivity)
In this meditation you focus your attention on a light source. For example, staring at the rising sun with slit eyes. Or looking out of the window from inside, seeing the sunlight falling through the windows. Or at a candle or fireplace. Anything that gives light. As long as it is natural light.
4. Waiting meditation (awareness of 'living present')
This is an ideal way to consciously fill all those moments in life when you are waiting somewhere, at the checkout, at the bus stop etc. instead of wandering off in thoughts. You simply go to your breath and body and notice how you are sitting or standing. See where you can relax some more in your system. Are you standing straight, or hunched over, what is your posture? Do you breathe quickly and shallowly/too high? Can you consciously breathe through to your belly and relax your entire body?
5. Nature meditation (increasing attention & deepening awareness of 'life')
Wherever you are outside, in your garden, in the park or somewhere more deeply into the wild... here you can do a nature meditation. Sit, stand or walk quietly, and consciously relax through your breathing. From conscious attention and relaxation you will now use all your senses to perceive the nature around you. Do you hear birds? The wind? Do you feel a temperature? Are there special smells? What life and colors do you see around you in the landscape and the air? Take a moment to become completely one, to merge with the landscape. Observe how it makes you feel.
6. Here and now meditation/Body scan
(sharpen your senses and let go of thoughts, attention to your body)
Whether you are sitting on the couch at home, on the bus on your way home, lying in bed in the morning or evening, or lying in the garden in the sun....you can do a body scan anywhere, as short or as extensive as you want. You start by feeling how you are sitting/lying down. Where your body is supported by a chair or bed, pillows etc. Then you go to your breathing and without wanting to change, you observe yourself. Do you feel the air flowing in when you inhale and your body filling up and expanding? Do you feel the air flowing out and your body relaxing more deeply when you exhale? And then you go from your feet to your crown and scan your entire body how everything feels and where you may be holding on to tension, feel pain/discomfort. Where can you relax a bit more?
7. Travel meditation (stimulating your imagination, daring to think 'big and spacious', pure enjoyment)
If you could be somewhere else right now and time, money, and any obligations were no object, where would you want to be NOW? Think of a beautiful place anywhere in the world, or maybe even in another world or dimension. In this meditation, you focus on your body and breathing, and then move your body to that ideal location. Then you will feel and experience with all your senses what this place looks, feels, smells, sounds like. Use all your imagination and senses to be completely in that place. You are on a mini dream holiday, where you can completely relax!
8. Concentration meditation (learning to stay focused without becoming overstressed)
In this meditation you are invited to direct your entire focus on a specific object or scenario, and not to be distracted by environmental factors. (although you may be able to observe them) Your focus remains with observing, for example, the cat that is washing itself, the butterfly in the garden that is fluttering and floating around. Your child who is making a drawing or craft. This is purely about practicing focus and attention.
9. Label meditation (gaining insight into your ego's wandering to the past or future)
This is a bit of a counterpart to the previous meditation. Here you focus on your body and breathing and do a body scan or other form of meditation. But whenever you are very distracted by thoughts, you label them. You make the distinction; thinking about the future or thinking about the past. In other words, you are away from the 'NOW', but in which direction?
10. Walking meditation (consciously taking steps in your life)
Wherever you walk, you do this with attention for your feet and legs. Really focused and consciously taking 'soft' steps and observing the movement and cadence in your entire body. You can also use the steps to adjust your breathing. Breathe in, left, right, left, right, breathe out, left, right, left, right. The goal is to relax in your body despite the effort of the steps. To feel where/when you tense up, and where/when you relax. In this way you will also become more aware in your daily life how you move, whether you move from relaxation. Whether you are conscious of the decisions you make. In other words, it helps you to become more aware of the energy in which you move through your life. In this meditation you also consciously feel where you walk, what the ground is like and whether this is easy or difficult. So it's about really consciously taking steps.
11. Dance meditation
(letting go of ego, feeling in your body, moving along and enjoying, surrender)
Put on some nice music and just go for it! Move however you feel like, as freely as you can, letting go of any thoughts of shame or embarrassment. Feel into the music and move with the music. Not the 'practiced steps ' or what you believe would look 'normal', but completely free and uninhibited, both in soft movements and in wild dance! Let yourself be completely free and get lost in the music!
12. Inner Child Meditation
(connecting with your inner child, your purest self, your essence, giving space to your soul's needs)
Sit or lie comfortably, focus on your body and breathing. If you relax easily, you can continue immediately, if you are still busy with thoughts, you can focus your attention on something like the ticking of the clock, or the cadence of your breathing. In any case, it should be something that has a monotonous rhythm and that you have no opinion or judgment about, that feels neutral. Purely a sound that you follow. This way you get into a light 'trance' and you are out of your ego/thoughts. You come more into your 'feeling/being mode'. If you feel relaxed and neutral in this, you go in your mind to something that you really liked to do as a child, and perhaps still do now. What really made you happy, how could you play carefree and forget everything for a while? You investigate this feeling and experience it as if you are doing that now. You can ask yourself questions like; do I still do this kind of thing enough as an adult? Am I playing enough, am I having enough fun, am I free enough to play in my daily life? Or am I forbidding myself from things that I actually really enjoy? What would your inner child choose to do for fun right now, if time, money, and daily worries and obligations were irrelevant?
13. Surrender meditation (letting go of control)
Here you can go at any time of the day, just observe what happens in a certain moment. If your day is not going smoothly and according to your wishes, if you feel irritated towards yourself, others or things, then try to relax, especially at the difficult moments. Consciously let go of the tendency to intervene or want to keep control. See if you can become a little more relaxed through your body and breathing, and ask yourself the question: is it really bad? Does it really have to be different? Can I perhaps let go and care less, if it goes differently than expected? Can I really change something important, and do I do this out of inspiration and a positive feeling? Or is this something that I have no control over at all, and can I better relax into it and let go, accept that it is like this for now?
14. Flower meditation (growing love for beauty and creation)
Observe a flower or plant with attention. Use all your senses, to see, feel, smell everything. And also see what feelings this flower evokes in you and where in your body you feel that. What qualities can you see in this flower? What message can you take away from observing this flower?
15. Tree meditation (learning to stand still and observe)
Make contact with the tree. Sit under it, sit or stand against it. Whatever you prefer. Just really connect with and touch the tree. Also called tree hugging. Feel what the energy of the tree does in your body. Just like the tree, consciously take a moment to be still and observe, what happens in you, in terms of thoughts and feelings? Do you have important questions in your life at this moment? Then ask the tree for advice and try not to think about it, but choose to simply open yourself up, whether or not an answer comes. Keep your focus on the body, breathing and energy of the tree. Answers/insights will come only when you do not look for them, but when you relax and trust.
16. Animal Meditation (experience connection with living being)
Being with an animal with your full attention. Observing a wild animal outside in nature. What does this animal do that is specific to this animal? What does the animal look like, what does it sound like? How does it move? What is the character of this animal? How does the energy of this animal come across? Which characteristic of this animal can you admire, and would you like to have more of yourself? Can you put yourself in this animal's position? What would it be like to be this animal for a day? You can also do this with a pet. In doing so, you can also touch the animal, make contact. What do you experience in this moment of contact? What feeling do you experience in the presence of this animal?
17.Gratitude Meditation (Expanding the Sense of Happiness)
In this meditation you focus your attention on a loving thought about someone or something in your life that you are grateful for. What makes you happy in life? At what moments do you feel your heart overflowing with love, appreciation, gratitude and pure joy? What are you grateful for? What can you enjoy about yourself? Bring your attention to your heart space and feel in your body how this happiness feels. Intend to live from gratitude for these things and to allow yourself to attract much more of this kind of happiness! Open yourself to receive!
18. Infinity Meditation
(Experiencing endless space in the world around you and within yourself)
For example, focus your gaze on the horizon in a vast landscape or on the starry sky at night. Feel by making contact with your body how you can relax yourself with your breathing, by breathing slower and deeper. Do you feel how you experience more space in yourself when you relax? How much space do you experience when you study the landscape/the night sky. Reflect on space/infinity, what that means to you, how that concept of space and infinity feels to you? Do you experience a lot of space in your life, in your possibilities? Where would you like to experience more space and freedom in your life? How would it feel if your life had all the space you desire? Go as far as possible in the feeling of how free that would feel.
19. Cosmic Meditation/Stargazing (being one with the cosmos)
Very much related to the infinity meditation. Here you can also reflect on the cosmos, how infinite it is, how small we are in the whole, and how we are completely connected to it at the same time, because everything is energy. How does your relationship with the cosmos feel? Do you feel connected? Do you have certain ideas, fantasies or questions about space, our place in the whole, and whether there is perhaps more than just earthly life? How do you feel when you are consciously reflecting on this, How do you feel when you are sitting under the stars? What does it do to you in your body and thoughts?
20. Death Meditation (Peace with the cycles of life and natural transience)
Sit or lie down comfortably and relax in your body by breathing consciously. Reflect on the theme of death, what it does to you, what associations you have with it at that moment. Which loved ones pass by in your thoughts when you are reflecting on this subject? What does this theme and these thoughts do to you, and where do you feel that in your body? How do you look at your own ultimately inevitable death?
21. Alchemical Meditation (change poison into food, pain and adversity into strength)
What themes are playing in your life that you struggle with, that you experience pain from? Is there a certain 'poison' in your life? This could be the influence of a negative person, both in your present and in memories of your past. What negative ideas do you have about yourself? Where do you experience poison in your body/thoughts/life? What feels like a blockage, pain, baggage, ballast? What could this poison, that is present in your life in some way (on a mental/emotional or physical level) tell you? What is the message? Do you recognize a pattern in the type of poison/negativity in your life? What could you see/do differently to experience this poison less? What can you strengthen in yourself to be less susceptible to poison from your environment? How can you convert what you experience as poison and struggle into self-love? Maybe it could be about learning to set healthy boundaries, learning to distance yourself from what does not resonate or paying more attention to yourself and what makes YOU happy. What energy may you need to shift, what transformation are you invited to embrace in your life, to shift your story to a higher timeline, a more loving and fulfilling life story?
22. Healing meditation
(sending love to pain in your system, giving attention to the wounded inner child)
In this meditation, just like in the alchemical meditation, you can pay attention to the pain points in your life. Where you feel or have felt like a victim. Where you feel pain, anger, fear, sadness about, or have felt and perhaps still unconsciously carry with you? Focus your attention on your body and breathing. Feel how you feel, in the moment, and in your present. Are you happy? Do you have pain, sadness, fear or anger about something? Where in your body do you feel that? Which parts have you perhaps been carrying with you all your life? Reflect on your overall level of happiness and well-being. Where do you miss something? Where do you feel empty, or full of things weighing on you? In your mind, send your attention to your inner child, or your purest self, your essence. Where have you lacked attention, love, appreciation, respect? From others, and from yourself? Can you send yourself in your mind the love and attention you need in the moment, and retroactively as a child? You do this by simply hearing and validating yourself in your pain. And as an adult, now consciously sending love to these parts of yourself, as if you were giving love to a child.
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