Meditation doesn't have to be difficult. You don't have to sit in a lotus pose for hours, listen to indian music and use complicated techniques to calm down your body and mind. The three techniques I'm gonna show you today will take you just few minutes. You can practise them on your way to school in a bus, in your bed before you go to sleep or whenever you need a moment to relax.
The gap between the thoughts
The goal of all meditation and yoga techniques is to reach the calmness of our mind. To get rid of the thoughts flow and simply turn them off for a while. To enjoy the beautiful silence at least for a little moment. You can find this short silence after one thought, when your mind is waiting for another thought to arrive. So the first techniques is about focusing on this gap between two thoughts.
Close you eyes for a while, take a deep breath in and focus on your thoughts. Don't follow them, just observe them and let them flow in and our. Eventually try to focus on the gap between the thoughts and try to make it a bit longer with every inhale and exhale.
Gratitude meditation
When I'm in a good mood, it feels much easier to see all the beautiful things I'm grateful for in my life. I'm happy to have my family, my friends, I'm grateful for being able to sit in a tea room and drink a wam tea, when my hand with a black pencil dances on a paper, when the sun is shining or when the rain is pouring down ...
These little things in our daily life are always here with us. Only sometimes it's a bit harder to see them. And that's something that gratitude meditation deals with. Just sit for a while, calm down your breathe and your body and think of few things you feel grateful for right now. You can say them aloud or just visualize them in your mind's eye.
Body scan
Before I even heard about meditation, as a kid I had been listening one old recording of guided relaxation on a tape. I remember I didn't really like it, I wasn't able to keep patien and it seemed super boring at that time ... Well, after few years, this technique became a part of my daily before-sleep routine.
To practise the body sken, lay down comfortably (the spine should be straight) and start focusing on different parts of your body - start releasing tension from your muscles - your arms, legs, back, your face muscles ... Fell how you get relaxed and your body gets heavier and heavier.
This method is great as the beginning of any other meditation session or before you go to sleep and your want to relax your body and calm down your mind.
The gap between the thoughts
The goal of all meditation and yoga techniques is to reach the calmness of our mind. To get rid of the thoughts flow and simply turn them off for a while. To enjoy the beautiful silence at least for a little moment. You can find this short silence after one thought, when your mind is waiting for another thought to arrive. So the first techniques is about focusing on this gap between two thoughts.
Close you eyes for a while, take a deep breath in and focus on your thoughts. Don't follow them, just observe them and let them flow in and our. Eventually try to focus on the gap between the thoughts and try to make it a bit longer with every inhale and exhale.
Gratitude meditation
When I'm in a good mood, it feels much easier to see all the beautiful things I'm grateful for in my life. I'm happy to have my family, my friends, I'm grateful for being able to sit in a tea room and drink a wam tea, when my hand with a black pencil dances on a paper, when the sun is shining or when the rain is pouring down ...
These little things in our daily life are always here with us. Only sometimes it's a bit harder to see them. And that's something that gratitude meditation deals with. Just sit for a while, calm down your breathe and your body and think of few things you feel grateful for right now. You can say them aloud or just visualize them in your mind's eye.
Body scan
Before I even heard about meditation, as a kid I had been listening one old recording of guided relaxation on a tape. I remember I didn't really like it, I wasn't able to keep patien and it seemed super boring at that time ... Well, after few years, this technique became a part of my daily before-sleep routine.
To practise the body sken, lay down comfortably (the spine should be straight) and start focusing on different parts of your body - start releasing tension from your muscles - your arms, legs, back, your face muscles ... Fell how you get relaxed and your body gets heavier and heavier.
This method is great as the beginning of any other meditation session or before you go to sleep and your want to relax your body and calm down your mind.
Do you use any of these methods? :)
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