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Meditation Techniques

Guided meditation
With the help of a teacher or guide, or even a premade recording, take yourself on a journey through a place you find calming or relaxing. Visualize your surroundings, and try to incorporate as many senses as possible. Soak in the sounds, smells, and textures.

Mantra, or transcendental meditation
Choose a calming word or phrase. Repeat it over and over to yourself silently to prevent distracting thoughts from entering.

Mindful meditation
Take a break and make yourself acutely aware of your surroundings. Take deep breaths and feel your lungs swell. Allow yourself to think about your feelings, but do so without judgment.

Yoga or tai chi
Perform a slow series of varying postures while breathing deeply. As you balance and move, focus on the movements and not on the stress in your life. Attend a class to learn the basics, and then you can practice in your own home.

Prayer
Pray using your own words, or read prayers written by others. Reflect on the meaning of the words or write in a journal.

Deep breathing
Take deep breaths from your diaphragm, rather than short, shallow breaths from your chest.
Continue until you feel calm.

Exercise

Try going for a walk or run to clear your mind and reduce stress.

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