Post by Brandybuck on Jul 9, 2006 14:18:20 GMT -5
These easy meditations can help you feel centered and peaceful in as little as 10 minutes. Remember that daily practice will give you the greatest benefit.
Breathing Meditation
Taking slow, deep breaths can calm your body and mind in less than a minute, no matter where you are.
Inhale through your nose, and then exhale through your nose. Inhale again, breathing a little deeper this time. And then breathe out, extending your exhalation, so that it's longer than your inhalation. The third time, inhale even more slowly, paying close attention as your breath fills your lungs. Finally, exhale at the same pace, paying attention as the breath leaves your lungs.
If you begin to think of other things during this exercise, simply bring your attention back to your breathing. Although willful, it can be trained to focus through gentle and persistent effort. Repeat this practice frequently throughout the day. Take three deep breaths at the beginning of every hour, or use cues--like stopping at a red light--to remind yourself to breathe consciously.
Walking Meditation
If you are feeling agitated or restless and the thought of sitting still makes you feel worse, a 15-minute walking meditation can take the edge off your anxiety. The repetitive motion helps you enter a meditative state.
To do this meditation, choose a place to walk. You can walk mindfully down a corridor at work, on a hike, or while walking your dog. Begin by walking at a normal brisk pace. After 5 minutes, slow your pace by about half. After 5 more minutes, slow your pace again by half so that you are walking very slowly and deliberately. Concentrate on the sensation of your movements, and feel your feet connect with the earth. If you begin to think of something other than your feet or your movements, bring your attention back.
Praying Meditation
If you need to comfort yourself in times of stress and anxiety, this meditation can help. Start by selecting a prayer to repeat. Or choose a simple word or phrase that you find sacred, like "peace", or "shalom", "great spirit", of "om." If prayer makes you uncomfortable, a poem which has deep meaning for you can be substituted. Write it down and read it until you have it memorized.
Spend at least 5 minutes every day reciting the prayer, poem, or word over and over to yourself. If you begin to think of something else, return your attention to the word or words. You can do this meditation anytime, anywhere, but it is especially helpful when you are worried or afraid.
Sitting Meditation
This meditation suits those who have a vivid imagination and often daydream. It requires you to recall "holy moments"--moments of feeling peaceful, whole, and happy to be alive, when you are completely present and not worrying about the past or future. Your holy moments might include witnessing a sunset, or spending time with loved ones.
To practice, sit quietly and close your eyes. Take several deep breaths. Recall one of your holy moments, and use all your senses to re-create the details--fragrances, colors, sounds, or physical sensations that were part of the memory. Stay with the image for a minute or two, and then let it fade.
Repeat this meditation daily, for 5 minutes or longer to practice calling up feelings of well-being. Then, anytime you feel stressed or distracted, take a deep breath and recall the peaceful feelings.
Breathing Meditation
Taking slow, deep breaths can calm your body and mind in less than a minute, no matter where you are.
Inhale through your nose, and then exhale through your nose. Inhale again, breathing a little deeper this time. And then breathe out, extending your exhalation, so that it's longer than your inhalation. The third time, inhale even more slowly, paying close attention as your breath fills your lungs. Finally, exhale at the same pace, paying attention as the breath leaves your lungs.
If you begin to think of other things during this exercise, simply bring your attention back to your breathing. Although willful, it can be trained to focus through gentle and persistent effort. Repeat this practice frequently throughout the day. Take three deep breaths at the beginning of every hour, or use cues--like stopping at a red light--to remind yourself to breathe consciously.
Walking Meditation
If you are feeling agitated or restless and the thought of sitting still makes you feel worse, a 15-minute walking meditation can take the edge off your anxiety. The repetitive motion helps you enter a meditative state.
To do this meditation, choose a place to walk. You can walk mindfully down a corridor at work, on a hike, or while walking your dog. Begin by walking at a normal brisk pace. After 5 minutes, slow your pace by about half. After 5 more minutes, slow your pace again by half so that you are walking very slowly and deliberately. Concentrate on the sensation of your movements, and feel your feet connect with the earth. If you begin to think of something other than your feet or your movements, bring your attention back.
Praying Meditation
If you need to comfort yourself in times of stress and anxiety, this meditation can help. Start by selecting a prayer to repeat. Or choose a simple word or phrase that you find sacred, like "peace", or "shalom", "great spirit", of "om." If prayer makes you uncomfortable, a poem which has deep meaning for you can be substituted. Write it down and read it until you have it memorized.
Spend at least 5 minutes every day reciting the prayer, poem, or word over and over to yourself. If you begin to think of something else, return your attention to the word or words. You can do this meditation anytime, anywhere, but it is especially helpful when you are worried or afraid.
Sitting Meditation
This meditation suits those who have a vivid imagination and often daydream. It requires you to recall "holy moments"--moments of feeling peaceful, whole, and happy to be alive, when you are completely present and not worrying about the past or future. Your holy moments might include witnessing a sunset, or spending time with loved ones.
To practice, sit quietly and close your eyes. Take several deep breaths. Recall one of your holy moments, and use all your senses to re-create the details--fragrances, colors, sounds, or physical sensations that were part of the memory. Stay with the image for a minute or two, and then let it fade.
Repeat this meditation daily, for 5 minutes or longer to practice calling up feelings of well-being. Then, anytime you feel stressed or distracted, take a deep breath and recall the peaceful feelings.
Couple that with soft music, and incense, and you are set to go. *wink at Laurasia*
