"I don't know how to meditate": 8 Simple Techniques That Can Help You
Greetings to all those seeking tranquility in the midst of life's hustle and bustle!
If the art of meditation feels like an enigma you're yet to unravel, rest assured – we're here to guide you. Because, oh, **we have been there**.
In a world that's often filled with noise, deadlines, and constant demands, finding a moment to center yourself can feel like searching for a needle in a haystack.
And then you think, “I am going to try this meditation thing,” and the moment you close your eyes, your monkey mind goes full throttle, and you actually feel even more stressed by the fact that you don’t know how to do this meditation business properly.
Yep, we know the feeling.
Yet, within each of us lies the capacity to cultivate inner calm and balance, no matter how busy our lives may be. And no, not all of us have what it takes to meditate for hours like a monk, but that doesn't mean we cannot find other ways to get more grounded and give our overloaded mind a break.
So, if you've ever wondered where to begin or found yourself perplexed by the prospect of meditation, consider this your gentle invitation. Let's explore together how these simple techniques can become stepping stones toward a more peaceful and mindful way of living.
1. Nature Immersion 🌳
Step outdoors, inhale the world around you, and let it guide you. Regardless of your location, nature is your companion.
Whether it is a park, a garden, or a small patio, look up to the sky, observe the tree leaves, close your eyes, and listen to the breeze.
Granted, if you are in the center of a busy city, this is a little more difficult, but don’t despair! There is always a potted plant, a fountain, or a bird that can be your companion.
2. Mindful Breathing 🧘🏾♀️
Close your eyes and breathe in to the count of four, hold your breath to the count of seven, and then exhale to the count of eight.
Sync your breath with this rhythm, repeat three to four times, and watch your worries melt away.
Focusing on your breath grounds you in the present moment, a core aspect of meditation.
Allow your breath to be your anchor in a sea of stimulations as you focus on the count which gives your mind a little break from random thoughts .
3. Animal Interaction 🐶
Lucky enough to have an animal in your life? Take a minute to pet them, to look them in the eyes, or to feel their belly going up and down as they breathe.
Observe their movements, their energy, and relish the current instant.
P.S. If you happen to have a snake as a pet, perhaps skip this technique 🐍😝
4. Visualization 🏝️
Close your eyes and envision a tranquil scene, be it a serene lagoon (oh, we know one of those!) or a serene garden. Maybe play a guided meditation with live natural sounds like this one to help you.
Pay attention to the details of the imagined view, making your imagination a haven of peace even if it is for a few seconds.
Visualization taps into your creative power, aiding in finding stillness within.
5. Mindful Nourishment 🍲
Every meal can be a portal to mindfulness, no matter your setting.
Take a few seconds before you begin to eat to appreciate your food. Engage your senses and relish the flavors and textures of the ingredients. Savor each bite, forming a connection to the present and your sustenance.
6. Movement as Meditation
Incorporate gentle movements inspired by yoga, even in your own space.
Stretch and move with intention, aligning your body with your surroundings. Try doing this with your eyes closed.
You can even do this at your chair at work, closing your eyes, stretching your neck and your shoulders. Or perhaps, with your eyes open, roll your wrists and pay attention to your hands as they move slowly.
7. Gratitude Practice 🧘♂️
Pause daily to reflect on your blessings.
Regardless of your setting, document the small pleasures that brighten your day – a sunrise, a warm gesture, a moment of quietude.
Gratitude journaling shifts your focus to life's positivity.
8. Sensory Awakening
Fully engage your senses in the present.
Notice the hues, sounds, scents, textures, and tastes surrounding you. Even if they are not your typical relaxing sounds or smells (traffic noise? bring it on!)
Just the actual sensory exploration roots you in the moment, wherever you are.
Conclusion
From Nicaragua's heart to your own space, these techniques usher mindfulness into your life. And perhaps you won’t be winning the Meditator of The Year Award any time soon (is that even a thing?!), but we can assure you that little by little, these moments of peace, these micro-meditations as we like to call them, will help you get grounded and raise your awareness in those moments when your mind is working overtime for no pay. You got this!
P.S. You can also just join us on one of our retreats or group experiences, and we will personally help you get all zenned out: we have the mesmerizing views, the rescue animals, the delicious food, the mindful movement and breathwork and of course, a whole world or natural sounds, smells, sights and textures to awaken your senses!
