Everyone has their own way of doing everything. You are always looking through your own lens. My hope is that the following information will give you some insight into how creative and entertaining you can make your daily meditations.
The Meditation Quickie
Purpose: To ground the body, clear the mind, and bring peace to the energy body in the moment.
30-40 seconds
First ground yourself with a visualization of your energetic roots, or by focusing wholy on one of your 5 sensations: what do you smell, what can you touch, what can you see, what can you taste, what can you hear?
On your next inhale, imagine that your energy is like a sonic boom rising in your chest, and upon your exhale, push it out to surround your body and beyond your bubble.
Take another breath in, and focus again on your roots stretching down into the planet.
Repeat as needed, using a slow and calming breath, one that takes the exhale about twice as long as the inhale.
The Stillness
Purpose: To ground the body, clear the mind, and bring relaxation to the mental, energetic, and physical bodies all at once.Meditation for long periods of time typically takes time to master. These are tips to strengthen your practice as you sit still, relaxed, and focused for longer periods of time.
Time 15-20 minutes
Engage in a quick stretch and grounding exercise.
Sit comfortably with a relaxed posture. Sitting with your feet or hands together helps to complete your energetic circuit. Sitting this way will help you feel your subtle energies.
Slow your breath so that it is natural and relaxed, getting into a calm rhythm with your inhale and exhale, making your exhale length longer than your inhale.
When an image comes in, can you ignore it? If you can, push it back out of your mind gently, and focus on your breathing.
Look to the following techniques to help train your mind:
Focus on a physical item for incrementally longer periods of time. Make note of all of its features and traits. Reflect on where this practice takes your mind after practicing 3-4 times. Have you gained more control over your wandering thoughts?
Focus on your breathing and gradually add a mantra, affirmation, or a focus t thought with each inhale. Repeating a planned statement during meditation will keep the mind from wandering, and also retrain associations within the brain towards your words. Make sure affirmations include high vibrational words and are stated in the positive, focusing on what you want to attract rather than what you want to get rid of.
Focus on a question or issue you have. To bring yourself to stillness, first listen to your surroundings, without judgement or assumption. Let the sounds flow through you, and then ask your question, ask yourself what you need to know in order to solve your problem or to feel better. Does your intuition take you anywhere? Does your body speak to you in subtle ways after asking this question? Focus on how your body feels. How does your skin feel? How does the energy under your skin feel? Can you feel the muscles under your skin? Often, tapping into our inner knowing during meditation can have surprising results, especially if we've never tried it before. Listen to the sensations in your body and to the thoughts that start to come through. Do you get any insight into your current situation?
Use guided meditation to focus your mind. Guided meditations are available in many formats and can help you reach your state of relaxation without extraneous mental effort. When first starting out, this is a great option, as meditation without a guided voice leaves us with our own inner voice, making meditation a true mental exercise in practice.
Focus on your posture as you sit and meditate. Can you sit up more straight with every breath? How do small adjustments in your neck affect your posture and your spine? To keep this type of meditation going for 20-30 minutes, run this detailed focus through all of your body parts, inside and out. What does your body have to tell you today?
The Busy Body
Purpose: To bring mindfulness into your daily routine through a meditative route, improving mood and productivity.
Time: 1-2 minutes daily, with upfront practice
Choose a mantra, affirmation, or meditative focus, and intone it as you go about your business. For example, repeat your statement to yourself as you wash the dishes.
Repeat using Mala Beads while you walk.
Use your waiting times to repeat your affirmation.
Memorize a short meditation dialogue to fill in larger gaps in your day such as the bus ride.
Make your statement positive, and focused on the energies you are trying to vibrate with, rather than things you are trying to rid your life of.
The Classroom
Purpose: To bring mindfulness to a public or group space during work times, improving the collective mood and productivity.
Time: 2-10 minutes
As a group, verbally complete a quick routine of grounding, such as visualizing roots growing from your fee into the ground as you inhale.
Next give each person a chance to say their affirmation/mantra either out loud or to themselves, followed by a long inhale through the nose, and a longer exhale through the nose, allowing the air to reach the bottom of the lungs, where our calming receptors live.
Breathe in again, bringing the arms above the head to touch the palms together.
Upon the exhale, if standing, go into forward bend and touch the shins or feet, raising again with the next inhale. If sitting, upon the exhale, bring the hands down in prayer position to rest in front of the heart.