Instant Meditationby Aimee Amodio | More from this Blogger 14 Nov 2007 08:04 AM If you'd like to try meditation but aren't sure how to start, here are some quick and easy tips for meditation on the go.
- Basic meditation in a quiet place: sit or lay in a quiet room without distractions like television or radio. Close your eyes and concentrate on your breathing. Breathe slowly and steadily -- count to three or four on each inhale and exhale.
- Basic meditation with a mantra: sit or lay in a quiet room without distractions. Close your eyes and repeat your mantra -- a short phrase, word, or sound -- on each inhale and exhale.
- Rainbow visualization -- this is my favorite meditation technique. Focus your mind on the colors of the rainbow. Starting with red (or any color), think of three things that are that color. Visualize each object as fully as you can -- shape, texture, sound, scent, taste. After three red things, visualize three orange things, three yellow things, and so on.
- Meditation while you walk -- synchronize your breathing with your steps. Walk slowly and consciously. Focus on the movement of your body and the movement of air into and out of your lungs.
- Meditation during rush hour -- repeat a relaxing mantra (like CALM or PEACE) to keep distracting thoughts out of your head while you drive.
- Meditation during meals -- eat slowly. Chew each bite carefully and focus on the scent, flavor, and texture of your food.
- Meditation at work -- if your mail program makes a noise with each delivery, use that as a cue to close your eyes and take a deep, steadying breath. Close your eyes and take a deep, calming breath every time the phone rings, too.
- Meditation during an argument -- help yourself stay calm by thinking IN as you breathe in and OUT as you exhale. This can help prevent you from saying something in anger that you will regret.
meditate, meditation, relaxation, visualization
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