Top Five Meditation Practices

Top Five Meditation Practices

Meditation is one of those things that we all want to do, but for a lot of us, the chatter of our busy minds can make sitting down to meditate an exercise in frustration rather than relaxation. Here are five top ways to get your practice going.

Following the Breath

This is an excellent technique for beginners. Ancient, powerful and effective, by simply watching your breath, you give your mind something to focus on in a relaxed way. Get yourself in a comfortable position, close your eyes and begin to observe the sensations of breathing. Pay attention to how it feels as you draw air in through your nose, down into your lungs and back out again through your mouth. You don’t need to control or force your breathing in any way. Just watch. If your mind wanders — and it will — don’t worry or criticize yourself, this is normal in the beginning. Gently bring your attention back to your breathing and continue.


This type of meditation allows you to be fully present in the moment by bringing your attention to the sensations within your body. Start by focusing on your breath then allow yourself to become aware of other sensations — how you’re sitting, where you feel tension or tingling or ease. The goal here is to become a neutral observer. Try not to analyze or judge anything you experience or any thought that passes through your mind. Simply observe.

Mantra Meditation

The ancient Sanskrit word, “aum” is a mystical syllable often used in chants or as a meditative mantra. By repeating a sacred word or meaningful phrase (including short affirmations) you can bring your mind to a state of focused tranquility. You can say the mantra aloud or repeat it silently.  Here are some of the simple affirmations you could begin with:

–          I am here…

–          I choose to be happy today

–          I am at peace

–          I am calm and relaxed.

Please do what works best for you.

Walking Meditation

If sitting still for too long makes you squirm, try a walking meditation. You can do this just about anywhere, although a garden or other pleasing environment is ideal. Simply focus on your body as it moves: your arms as they swing, your legs as they lift and extend, your feet as they rise and touch the ground. As with all meditation techniques, when you find your mind wandering, gently bring your attention back to the movement. Try not to judge, just observe the sensation of walking.

Empty Mind Meditation

This meditation technique allows you to be aware without any specific focus. Simply sit quietly with your eyes closed and allow thoughts to float freely in and out of your mind. As they come and go, observe them without judgment or attachment.

The next step in this process is SELF HYPNOSIS.  This is similar to meditation except you laser focus on how you envision your day to unfold and how you envision your life to enfold.  I encourage you to start with baby steps.  Using the five senses, ‘see’ yourself getting all the green lights as you’re driving and getting the perfect parking spot.  When we get these mini success, our subconscious comes on board and is happy to ‘work with us’ to envision bigger things and dream BIG..

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