We have all heard the infinite benefits of meditation.
From improving brain function to fighting an array of diseases, it seems as though a cure-all. Various studies on college students found the practice of mindfulness lead to a decrease in stress and anxiety, improvements in concentration and attention, and increased self-awareness and overall emotional well-being. Many see meditation as unattainable or simply too difficult. This does not have to be the case. Even 5-10 minutes of mindfulness and meditation per day can have incredibly positive effects of the body, mind, and spirit.
Here are some simple ways to bring meditation into your life:
- Get a massage. Feeling the sensation of massage creates “body awareness”, which is the basis of meditation. So plan a day at the spa (and make sure to stay awake!)
- Breathe. Stop, close your eyes, and become aware of your breath. No need to force, just be aware of your inhalation and exhalation. If your mind wanders, bring it back to breath. It’s really that simple folks!
- Take a yoga class. Yoga is a moving meditation, your focus and concentration increases with your practice. It is also traditionally a preparation for meditationinshavasana (corpse pose). You’re body is so exhausted and your mind is still and calm.
- Stare at a candle. This is form of meditationcalledTrataka, meaning to “gaze” inHatha yoga. Light a candle in a dark room. Stare at the tip of the flame without blinking until your eyes tear a bit. Then blink repeatedly to lubricate and give the eyes a wash. Meditation is one-pointed focus and concentration.
- Practice awareness. It’s really simple. Be aware of your thoughts, feelings and actions.
- Prayer is a meditation and focus toward connection to the Divine. Amen!
- Sing mantras. Find one that resonates with you, but the easiest ones are the OM mantra (simply repeating OM) or the “So Hum” mantra (inhale “So”, exhale “Hum”) silently in your mind as if you are listening to someone chanting it.
- Practice silence. When we become quiet, our awareness expands and becomes more vast.
- Be Still. Same idea here. We are constantly on the grind and in the hustle and bustle of modern life. Stand or sit still , observe, and get centered!
- Walking meditation. Experience the feeling of the pavement under your feet, the sway of your arms, your stride and how your body feels. When your mind begins to wander simply bring your awareness back to walking.
- Mindful eating. Start by becoming aware of the aesthetics and smell of your food. As you eat, experience the flavors as if you’ve never eaten before. Chew every last bite until the foodbecomesliquified in your mouth then swallow. Take your time!
- Shower. Notice the pressure of the water on your skin and how it feels. Water is vital to life, so be grateful of this powerful element. Get fresh and so clean, clean (inside and out)!
- Create an altar. This can be your sacred space to perform meditation. Think candles, images of ascended masters or gurus, flowers and symbols that remind you of divinity.
- Spend time in nature. There is a magic in nature that effortlessly brings you into the present moment.
- Sex. Hey, this one counts. Tantric sex is an ancient Eastern spiritual practice for the purpose of enlightenment. Sex and orgasm is spiritual awareness at it’s peak. This is not casual sex folks – it’s divine sacred union.
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