Ways to Meditate
Inspiration for your meditation practice, whether you’re just starting or you’ve had a routine for years.
Meditation can mean a lot of things. I’ve practiced traditional forms of meditation, like mindfulness meditation and lovingkindness meditation, on and off. But I’ve also incorporated mindful awareness into my every day life.
Mindfulness means bringing your focus to the present moment. I once saw an incredible video in which Mingyur Rinpoche, a Tibetan monk, talks about meditating any time, any where. He describes it as training our monkey mind. Instead of following the constant chatter, we can start to observe and eventually quiet that noise. Focusing on the breath or any other present task is a way to give that task to your monkey mind so that you can calm the constant stream of thoughts and emotions in our mind.
There are many tasks you can give your brain that will help you be present and get to know your mind better. Here are a few:
Watch your breath
You know this one.
Breathe in. Breathe out.
Thoughts and feelings come and go. Aren’t they interesting? But your breath is more so.
The video above from Mingyur Rinpoche covers this type of meditation. There are many sources to find guided meditations focused on breathing as a form of present-awareness. This is often called Buddhist or mindfulness meditation. It’s the root of many other forms of meditation as well, and is an incredible practice to cultivate.
Over time as you practice this form of meditation, it will help you cultivate mindfulness through many activities. It helps you detach from your emotions and observe your thoughts. You’ll learn about yourself and your mind, and cultivate a sense of inner peace.
If sitting still with your breath is challenging or if you’re looking for new ways to expand your practice, there are many other forms of mindfulness and meditation.
Watch the world
You don’t always need to close your eyes and breathe.
Look around you — on a walk, in your room, wherever. What do you see? What do you hear? Can you trace outlines with your eyes? Can you hear without naming? What can you smell, feel, taste?
Mindfulness is also about nonjudgement and detaching from the rabbit holes our minds drag us down. This kind of observation through all senses can be a great tool for anxiety relief. It can also be a really beautiful way to brighten your day, especially if you go a walk through your neighborhood or in nature. Focus on what’s around you instead of your thoughts. You may see something incredible!
Inhabit your body
Practice any activity that’s physical, repetitive, perhaps instructed. Notice how your body moves to complete its task. Allow yourself to become absorbed in its movement, in awe of its abilities.
This type of meditation practice is especially effective for when your mind is harder to calm or when your body is feeling restless. Your monkey mind can focus on a bigger task. It can be actual exercise, or even a craft. Anything that is a largely physical activity that doesn’t require a lot of mental overhead or decision making for you.
Tasks that are great for moving meditation:
Cooking
Walking
Running
Swimming
Yoga
Cleaning
Putting together furniture
Putting together a puzzle
Coloring
Drawing
Knitting
Experience
No distractions. Whether you’re eating or taking a shower, let yourself experience the moment fully. Notice the little things. No need to name them.
Mindful eating has been a bit co-opted by diet culture, but it essentially is about eating to really taste and experience the food.
This goes a bit beyond a physical activity to really anything you can sit back and enjoy. Focus on physical senses and stay present in whatever it is you’re doing.
Repeat a mantra
All you need is a word, an intention, an affirmation. Eyes open or closed, repeat until you are absorbed. Keep breathing. Let your thoughts come and go.
Send love
Share love with yourself and others. Repeat to yourself:
May I be safe.
May I be healthy.
May I be happy.
May I be at peace.
Cover photo by Tyler Donaghy on Unsplash
