Meditation involves focusing on the breath and using it as an anchor for the mind, but try not to think about the breath or alter it. If you're looking for even more meditation tips and advice, Headspace offers a 10-day beginner's course on the basics of meditation, available free of charge, which is an ideal way to start building a solid foundation for a daily meditation practice. From there, you can explore the entire content library, which includes hundreds of thematic meditations on mindfulness, from stress and compassion to sleep and concentration.
Mindfulness meditationis something that people can do almost anywhere.
For example, while waiting in line at the supermarket, a person can calmly observe their surroundings, including the sights, sounds, and smells they feel. Most types of meditation include a form of mindfulness. For example, breathing awareness encourages practitioners to be aware of their breathing, while progressive relaxation draws attention to areas of tension in the body. Mantras-based meditation involves the continuous repetition of a set of syllables, phrases, or words aloud or silently.
A person can interpret it with or without religious content. Meditation can give you a sense of calm, peace, and balance that can benefit both your emotional well-being and your overall health. You can also use it to relax and cope with stress by refocusing your attention on something relaxing. Meditation can help you learn to stay focused and maintain inner peace.
Start at the top of your head. Slowly and deliberately, direct your attention to the surface of your skin, inch by inch. See if you can feel your scalp, ears, eyelids, and nose. Continue this way, moving across your face, above your ears, up your neck and shoulders, and up to your toes.
Someone who meditates regularly will radiate qualities of kindness, compassion, love, balance and equanimity. You want to learn from someone who exemplifies these qualities and who practices (daily) what they teach. So why not experiment with what you focus on? Here are 20 ideas for things to try. See which ones create the most powerful experience for you.
This is perhaps the most common type of meditation. Focus your attention on your breath and simply return it to your breath every time your mind wanders. Instead of focusing on something specific externally, simply focus your attention on being in the present moment. Experience what's happening right now, moment by moment.
What do you feel? What are the layers and subtleties of those emotions? Trace an emotion to its cause. What caused that emotion? Are there unconscious emotional triggers at play? Don't beat yourself up for anything, just look at your emotional triggers with compassion and curiosity. Focus on your own sense of compassion. About your care and love for the people around you.
Allow this feeling to grow and expand. Remember someone who has hurt you or who you perceive to have hurt you. Allow yourself to feel and experience all the emotions associated with that experience, and then slowly let them go. How inspired are you feeling right now, in the present moment? Explore the intricacies of what inspires you or why you don't feel inspired.
Becoming aware of the pain of those around you can be a powerful way to develop more compassion. Think about the people around you who suffer, those you know personally, or the people you see suffering and don't know personally (such as the homeless people in your city). Let their suffering enter and respond with love and compassion. This meditation is useful when there is a conversation in which your mind is stuck.
First, allow yourself to think about that conversation for a few moments. Then turn your attention back to the present. Now pay attention to the thoughts, emotions and physical sensations that arise. This can help to dispel any lingering feelings related to that conversation.