Meditation is one of the most rewarding investments you can make in yourself; regular meditation supports total wellness and inner contentment. Plus, the fruits of your meditative efforts radiate into the world. Your commitment, along with an open-hearted approach, will propel you toward your meditative goals. Explore the meditations in this article and employ whichever methods resonate with you. May they invigorate or jumpstart your meditation practice.
Table of Contents
- The Perks of Peace
- 6 Meditations to Invigorate or Jumpstart Your Meditation Practice
- How Often Should You Meditate?
- Parting Thoughts
The Perks of Peace
The beneficial results of dedicated meditation practice are boundless; many effects are measurable, while others are immeasurable or tougher to measure objectively. You may meditate for quantifiable wellness benefits, of which there are many (such as anxiety management and blood pressure reduction, for example).
But, you may also desire more than the inevitable health perks from your meditation practice (such as expanded self-awareness, the ability to live more mindfully, and “inner peace.”)
Regardless of why you’re meditating, the positive impact of your practice will manifest in your life, and you’ll become more mindful in the process.
Awareness Brings Clarity
As you may know, meditation is another way to cultivate present-moment awareness (or mindfulness), which helps you see yourself as you are (or life as it is). When present, you are “here now” or “living in the moment.” Absorbing the beauty within moments nourishes gratitude and love; you feel a grander appreciation and connection to everything in your life.
Moreover, consistent meditation encourages clarity of mind. We can honestly investigate and accurately perceive our thoughts when mindful, which is a sure catalyst for growth. We observe ourselves with non-judgmental awareness; without being led away from the present moment (or the truth of matters). In this way, we perceive what actually is, rather than letting our mind obstruct the truth; this knowledge guides us moving forward.
What About “Inner Peace?”
With earnest determination, you’ll uncover an ocean of serenity within that will carry you through the roughest of storms. This peace within you (inner peace) is a cloudless, harmonious, natural state of being that’s always accessible.
But Wait, There’s More…
Another product of regular meditation? A more balanced life…
Being vs. Doing: Finding Balance
In meditation, we spend time “being,” which helps process all we “do” throughout our day. “Doing” involves activity, whether physical or mental, and our world indeed requires lots of movement or action; this is because our very existence relies on doing.
However, we should provide ourselves time to “be” (times of nonaction or when we live moment by moment). Allowing oneself time to “be” quiets the mind and relaxes the body. You clear out accumulated mind-stuff (creating space in your overcrowded mind), which keeps you feeling fresh, prompting balance in your life. Yet another reason to prioritize meditating.
6 Meditations to Invigorate or Jumpstart Your Meditation Practice
So now, without further ado, onto the meditations! You’ll find six meditations to invigorate or jumpstart your practice. May the clarity and serenity they bring to your life aid you in all of your meaningful journeys!
Mantra Meditation
In Mantra meditation, the focal point is the repetition of a word or phrase (usually silent). Many people use mantras to settle or still the mind, summon serenity, or affect positive change (some use them like affirmations). Tip: your mantra will be more effective if you authentically engage with it, going beyond the robotic repetition of words.
How to:
First, you’ll choose a word or phrase that aligns with your intention or brings enduring peace of mind (side note: peace of mind could be your primary objective). Any word or phrase can be a mantra.
Next, use the breath as your anchor until your mind is calm (your attention is on the process of breathing at first).
Once you’re feeling more present and tranquil, start your preferred mantra and place your total attention upon it, as you breathe normally.
Continue your mantra mentally as you inhale and exhale (you may correlate your mantra with the rhythm of the breath). For example, if you select a two-syllable or two-word mantra, you might chant a single word while inhaling and another while exhaling (like “love” when inhaling and “light” when exhaling).
Feel the power in each word of your mantra as you conscientiously recite it.
If your mind deviates, for whatever reason (sounds, other thoughts, etc.), turn your attention back to your mantra.
If you’re unable to conjure a mantra for yourself, you could focus on the word “Shanti,” which means peace in Sanskrit, or use the word “peace” if that works better for you.
You could also center your attention on a phrase, like “I am enough,” or “all is well, right here, right now,” for instance.
Conclude your session by gradually shifting your awareness to your body and surroundings when ready.
Remember, you can engage mantras multiple times daily for effectuality.
Walking Meditation
Walking meditation is as straightforward as it sounds. You’re merely absorbed in the experience of walking. One pays attention to different components of each step they take, giving themselves a chance to focus their awareness (which is frequently scattered within their active, daily lives). Walking meditation combines mindfulness with movement, bolstering your experiences of positive and restorative emotional states.
How to:
Begin walking at a pace that’s inherent to you.
Relish the simple act of walking (knowing you are nourishing your mind and body).
Now, pay attention to how you lift and lower your legs and the rhythm of your breathing.
Observe the movement in the rest of your body, too. Like how you move from side to side as you lift and lower your legs, along with any bodily sensation that arises.
As you walk, you’ll recognize everything you hear, smell, and see but won’t become immersed in thoughts. Instead, you’ll simply experience it and shift your attention back to the action of walking.
You’ll have additional environmental sounds and sights as you navigate and enjoy outdoor walking.
You can concentrate on your steps again to guide yourself to the present.
Merely cease walking to bring this meditation to a close (letting present-moment awareness prevail).
Sound Meditation
Sound meditation is a type of meditation where your awareness is directed to sounds in your environment or another purposely provided source. It boosts mindfulness, but some types also foster healing. The meditation below pertains to environmental sounds.
How to:
After taking a few deep, slow breaths to center yourself (or a short breath exercise), begin paying attention to the sounds that you hear in your immediate environment.
Don’t judge whether they are “good” or “bad” sounds. Instead, only “label” the sounds you hear, like “car,” “bird,” or “fan,” for instance.
Try your utmost only to note these sounds without letting your thoughts concoct mental associations (from memories). Hone in on each sound as it emerges in your consciousness, witnessing the beauty.
If your mind roams, place your focus on the sounds in your environment again. You can wrap up your meditative session whenever you choose or after establishing yourself in the present moment.
Metta Meditation
Metta meditation is also known as “loving-kindness” meditation, and there are variations of it, though it has Buddhist roots. The purpose is to generate love, understanding, gratitude, and compassion for ourselves and others while learning the interconnected nature of our existence. This practice changes how you view yourself and relate to others; you’ll diminish negative emotions toward yourself (or others) while realizing unconditional love toward all living things (including yourself).
How to:
You’ll bring your awareness to yourself, the folks in your life, then all people (near and far), directing positive thoughts and energy toward them. Tip: As you feel or say the words, envision that you’re emitting waves of love and compassion toward yourself and others.
Breathe slowly and deeply until you feel centered. Next, begin offering loving-kindness (or metta) to yourself by feeling it or repeating the following phrase.
’’I am full of love, forgiveness, peace, and joy.’’
Of course, you can use other, similar words of your choice; it’s the intention that matters.
Recognize how each word makes you feel. If unpleasant emotions surface, compassionately acknowledge them and let them pass.
Reaffirm ’’I am full of love, forgiveness, peace, and joy’’ several times more, permitting yourself to feel the truth in each of your words.
Now, you’ll broaden your metta to include someone you hold in high regard and repeat the process (a friend, or maybe someone you look up to), keep feeling or saying, ‘’May you be full of love, forgiveness, peace, and joy’’.
You can then extend your loving-kindness to your family, partner, and children by repeating these words with them in mind. ‘’May the people in my family be full of love, forgiveness, peace, and joy’’.’
You’ll next be sending loving-kindness to a person you’re not highly fond of (or perhaps someone you’ve had challenges with in the past); this act opens your heart and mind.
Focus on this person with your compassionate thoughts, reciting, ‘’May you be full of love, forgiveness, peace, and joy’’. This heart act also reminds you that this person wants peace and love, like all of us, allowing liberation from any resentment or negativity you hold toward them.
Finally, you’ll think of everyone together (yourself included), feeling and declaring, “May everyone be full of love, forgiveness, peace, and joy’.” Then, expand those feelings to everyone throughout the world.
Present-moment Meditation (Mindful Meditation)
Mindful meditation is an open-monitoring type of meditation where one focuses on the present moment; without analyzing, judging, or unfettered by thought. People often focus on the breath with mindful meditation, but the idea is to “be” or live in the present moment.
How to:
Assume a comfortable position. Begin by closing your eyes while slowly deepening your breath (your eyes can remain open if you’d prefer).
Then, follow your breathing. Feel your breath entering through your nostrils, filling your lungs, along with other details of breathing. Notice how your chest rises and falls as you inhale and exhale.
Monitor sensations or happenings in the body and mind as you concentrate on breathing (note any physical sensations, mental activity, etc., but let them pass).
Observe, but don’t cling to, these thoughts or feelings that arise in the body or mind. Spoiler alert: your mind will likely drift to various thoughts and bodily sensations (especially if you’re new to meditation).
Remain in the present moment as much as possible (experience the quietude of now). Redirect your attention to the breath if you find your mind grasping, judging, or wandering.
Conclude your meditation session by progressively taking in the sounds, sensations, smells, and sights surrounding you.
Transcendental Meditation
This type of meditation vitalizes the mind and body, which is reason enough to practice. But for many, transcendental meditation (or TM) is a dynamic catalyst for legitimate transformation and wisdom.
It has spiritual origins in the Vedic tradition of India (is primarily found in Hinduism and Buddhism), yet no particular religious or spiritual affiliation is necessary to practice. Nevertheless, if you’re pursuing more than health perks from meditation, this method can be quite fulfilling.
The truth is sometimes one also quests to find their true nature or wishes to connect to their “source” (whatever that is, according to their ideas or beliefs) with the support of various meditations. One may use mantra meditation, different breath meditations, meditative contemplation, and self-inquiry, amongst other methods, in their journey. You can apply transcendental meditations however you choose (spiritual or otherwise). You’ll find one example of a T.M. below; Om Mantra meditation.
A little background: Om (pronounced a-u-m or ōm) is a powerful mantra often used in transcendental meditation. Om is a Sanskrit word revered in Hinduism, Buddhism, Jainism, and Sikhism; it is known as a sacred sound (with a vibrational frequency that flows through and connects everything). Chanting Om, inwardly or outwardly, reinvigorates the mind and body, which is one reason it’s used in meditation and yoga sessions worldwide. With conviction, the chanting of om (and other mantras) aids in purifying or refining the mind, enabling one to go beyond (or transcend) their “ordinary” awareness (or go beyond the “thinking mind”).
There are many other spiritual mantras you may look into if you choose (“So Hum” is also commonly utilized).
How to:
Since Om meditation is a mantra meditation, the fundamentals are akin to the “Mantra Meditation” found at the beginning of this article.
Begin by taking several deep breaths. Be mindful of the breath until your body feels relaxed and your mind is quiet.
When feeling grounded, start mentally or verbally chanting Om (A-U-M).
Experience the significance of this word as you maintain your attention upon it. Permit yourself to connect to the meaning of the word, Om.
Breathe naturally and focus on the sentiment of unity and love.
As you proceed to repeat Om, welcome the quietness it brings. Open your mind and heart to peace (contentment).
Om is your focal point, so if your mind is drawn away from the present moment (your mantra, Om), lovingly veer your focus to Om again.
After finishing your session, hold on to the sense of contentment (for as long as feasibly possible). That tranquilness within is always available throughout your day by centering yourself in the present moment and recalling the serenity within.
How Often Should You Meditate?
This is about you, so do (or keep doing) what’s ideal for your schedule. And always, quality over quantity. That being said, consistency is key here; maintaining a practice makes sense.
Anywhere from 15-20 minutes, plus, daily is fantastic. Of course, many people gravitate towards longer sessions as their practice progresses. But, you could start with five minutes daily and increase the time as needed or desired. You can also meditate throughout your day for shorter periods if you choose (a quick 5–10-minute meditation on your lunch break or following your workday can help you decompress).
Parting Thoughts
The transformative power of meditation promotes positive change when embraced within your journeys (self-awareness is the ultimate tool for self-growth and self-care).
Plus, with meditation you’ll reconnect with yourself while unearthing inner contentment that you can tap into anywhere (akin to portable peace).
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