Meditation is packed with health benefits, and although it's so simple and can be done just about anywhere, we often forget the importance of incorporating it into our daily lives.
That's why I felt inclined to remind you to meditate if it's not something you already do on the daily, and present you with an array of different methods so you can find what works for you.
But before I reveal these 6 meditation methods you can try, let's address what meditation is:
Meditation is a practice that stills the mind and brings us into the present moment.
It can reduce negative emotions such as stress and anxiety, and help us gain clarity or new perspectives, as well as it can provide us with a safe space to process our emotions.
Just like going to the gym to build muscle, the brain is a muscle that needs its work outs. The more you use it, the stronger it gets, and the less you use it, the weaker it gets.
And just like the process of bulking up those biceps, your progress will not be linear, and that's okay.
It might be super hard for you to begin, and you might want to throw in the towel every now and then.
You'll have good days and bad days, you'll get off track and then back on track again, but as long as you are consistent in your progress, you will eventually build your "meditation muscle" and it will be very easy for you to do properly.
But what if you don't have time to meditate?
Ha. That's a funny question.
Everyone has time to meditate.
I know life can get super busy sometimes, but there is no way you can't find 15 minutes a day to still your mind.
That's right, you don't need to dedicate a whole hour or two to hang upside down with your legs crossed and marinate in enlightenment.
All you need to do is find a few minutes a day to still the mind and bring yourself into the present moment.
You can do it anywhere, and at any time. From the moment you wake up in your cozy bed, to the time you spend riding the subway home from work, there is no time or place you cannot practice meditation. Additionally, there is no position that is inappropriate for meditating, so you can stand up, sit down, lie down, or place yourself however you please.
That said, I'll end this paragraph off with a potent, old Zen quote that goes something like this:
"You should sit in meditation for 20 minutes a day; Unless you're too busy, then you should sit for an hour."
Okay, so now that we've covered some meditation basics, let's go over the 6 meditation methods you can try right now:
1. Guided meditations
Probably the most popular meditation method, you can listen to any guided meditation that has a goal you like in mind.
You can listen to a recording with the purpose of deep relaxation, letting go of the past, manifesting a lover, or connecting with your higher self.
The topics are endless.
And you can find these meditations just about anywhere!
You can find tons and tons of free meditations with a quick YouTube search, or you can see what Spotify has if you already have the app. There are also plenty of psychologists and law of attraction experts who sell their own meditations on their websites.
Finally, if you don't find any meditations that resonate with you, feel free to record your own!
No one knows you better than yourself, so you can easily craft a personal audio that caters to you only, with the exact pace, words, and background music you need to succeed.
If this is something you'd like to try, you can download a free recording app on your phone, use the recorder installed in your computer, or find a free recorder and editor via Google search.
2. Breathing meditation
Breathing meditation can be done via listening to a guided session, but it's not necessary.
There's a large variety of breathing sequences you can try to focus on, or you can simply focus on your breath.
I recommend trying both.
For the breathing sequences, I recommend trying 7 seconds breathing in, 5 seconds holding the breath, and 5 seconds releasing the breath.
The other option is to simply focus on your natural breathing pattern as much as you can, then get back to your regular day once your timer is up.
3. Neutral Focus Meditation
To use this method properly, all you need to do is direct your focus to something you don't have any preconceived notions about, AKA something neutral.
Abraham channeled via Esther Hicks always talks about Esther's AC method, where she likes to focus on the air conditioning sound to bring herself into the present, because the AC is something she has no formulated judgments about.
Of course there are other sounds you can concentrate on, such as water running, a fan, light chatter...all that matters is that it's a subject that you have no emotional attachment to.
For example, if listening to running water automatically brings up memories of playing with your siblings at the cottage, it's probably not the best choice, because those memories can deter your focus from the one sound you are trying to give your undivided attention to.
4. Mantra Meditation
Another common method, mantra meditation consists of repeating a certain sound, word, or phrase, that elevates your vibration.
You can use the beloved Buddhist mantra "om mani padme hum" which translates to "the jewel is in the lotus," if you want to utter a set of sacred sounds that allegedly raise one's vibration.
You can also repeat a word that represents what you would like to bring more of into your life, such as "money, health, joy, peace, love"...etc.
Finally, you can also use a phrase that will help bring you into a positive state of mind, such as: "I am healthy and wealthy" or "I am abundant and thriving."
You can meditate on any sound, word, or phrase you desire-just make sure to pick one that genuinely makes you feel good.
5. Writing meditation
This technique is not different from the mantra meditation other than the fact that is done by writing your words down on paper instead of saying them out loud.
I personally love this method, because I find that repeatedly writing the same thing down really forces my mind to focus on it, and I have it on repeat in the back of my head in no time.
Just like the mantra meditation, choose a sound, word, or phrase you would like to focus on, and it write it on paper over and over again until your timer is up.
There is no need to use a special journal dedicated to meditating, but you can definitely do so if you so please.
6. Sound bath meditation
Last but not least, directing all your attention to the sounds of a singing bowl or a drum is a great way to bring more presence into your life.
You can either purchase a set of Tibetan singing bowls, a tongue drum, or a powwow drum and create the sounds yourself, or take turns producing the noises with a friend.
If this isn't an option for you, do not fret, listening to them with some technology is also totally effective. You can search for these sounds on YouTube, iTunes, Spotify, or whatever other music platform there is out there. And playing a CD works too!
I'd love to hear how these methods worked for you. You can let me know in the comments below.
Happy meditating, beautiful soul!