Hi! Welcome back to #FitFriday! Sometimes your mind just needs a break. Meditation can be a great way to take a mini mental vacation! Mindfulness meditation techniques offer you the opportunity to fully tap into the present moment. Instead of feeling stressed and tense or worrying, you can learn to accept your thoughts, welcome sensations and feelings in a non-judgmental manner. Sounds really nice-right? The next time you need a couple minutes to reconnect to yourself, I hope you can enjoy one of these 3 mindfulness techniques:
Use the Breath:
Using the breath as a point of focus is an easy and relaxing meditation method. You can do this by actually counting the breaths as you would in a pranayama practice. Ultimately, however, mediating on the breath just means purely observing the breath as it is, without changing it in any way. In this instance, the breath becomes the sole object of your meditation. You observe every nuance of the breath and each sensation it produces, how it moves in your abdomen and torso, how it feels as it moves in and out of your nose, its quality, its temperature, and so on. Though you are fully aware of all these details, you don't dwell on them or judge them in any way. You remain detached from what you are observing. What you discover is neither good nor bad, you simply allow yourself to be with the breath from moment to moment.
The use of imagery in mediation:
Visualizing is also a good way to meditate-one that beginners often find easy to practice. Traditionally a meditate or visualize any object which provides peace and comfort--a feeling of safety. Some practitioners visualize a natural object such as a flower, flowing water, or a peaceful landscape. A variation on the use of imagery is to maintain an open-eyed focus upon an object. This focus is referred to as drishti, which means view or gaze. Again the choices are limitless. Candle gazing is a popular form of this method. Focusing on a flower in a vase or a statue or a picture are other possibilities. Use this technique with your eyes fully open or partially closed which creates a softer diffused gaze. Many of the classical hatha yoga postures having gazing points, and the use of drishti is especially emphasized.
Walking meditation:
A moving meditation-this form is highly recommended by many teachers. It may be an enjoyable place to get started. The challenge of this form is to walk slowly and consciously, each step becoming your focal point. Destination, distance and pace are all incidental. Relax your arms at your sides and move freely, coordinating your breath with your steps. For instance, you might breathe in for 3 steps and breathe out for 3 steps. If that feels awkward or difficult, just breathe freely. Although you can practice walking meditation anywhere, choose a setting you particularly love-the lake, a favorite park, or a meadow. Remember getting somewhere is not the issue. Rather the complete involvement in the act of walking becomes your meditation.
By dictionary definition, "meditation" means to reflect upon, ponder, or contemplate. It can also denote a devotional exercise of contemplation or a contemplative discourse of a philosophical nature. These practices can help you to know your mind. Instead of focusing on the past, future, or current stresses, this mindfulness meditation helps you to consciously place your mind-giving it a respite from the constant thoughts swirling around in it.
Meditation has become a benefit to my daily life. I hope these suggestions can be helpful to you as well. Here's wishing you a beautiful Friday and a wonderful weekend. See you soon! Warmly, Susan