I wrote a bit about meditation, what it is/mean’s for me, and how I was working to cultivate it as a practice. Since then I’ve continued to really work on finding what my routine can be. While still leaving room for change, new ideas, and the constant evolution of what works.
The one thing that is always changing is; What Works.
I wanted to share three meditation routines that you can try out, rotate through, or maybe work on using as your own go-to practice. These are three that I lean on, move in and out of, and usually one of them will be the right ticket into some calm and growth for me.
3 Meditation Routines
- Moving Meditation. This is any consistent movement that tunes your brain inward. For many people running is a form of moving meditation that is incredibly effective. For others it’s slowly walking somewhere somewhat secluded. For me, moving meditation is Sun Salutation A. I like to start in childs pose for five big breaths and then do at least 10 Sun Salutations as a short and sweet moving meditation. Often those ten lead into more, or a flow of intuitive yoga after.
- Guided Meditation. This can be an especially effective form if you are brand new to meditation. I have gone though phases with it, and really like the HeadSpace App, and have also found several guided meditation and meditation music on Spotify too. Another way to do guided meditation is to guide yourself through a body scan. Staring with your toes, focusing all of your though to that part of your body, and slowly work your way up. It’s a nice way to meditate without feeling like you have to STOP THINKING, and instead you can focus your thoughts elsewhere.
- Connection Meditation. This is the form I lean into most lately. I find ways to connect with something (or several things) physically to focus my brain to one point. I do this by keeping a hand on my heart, and working to feel my heart beat on my palm, or my pulse beat back on my chest. This draws my thoughts inward and grounded instead of all over the place. Another way I conncect with with a candle, I use my senses to hear its crackle or flame, feel the heat, and often hold it in my hands. You can also keep a gentle gaze and focus on the flame as a focus point. To enter into these kinds of connection meditation I take eleven deep breaths, and image each exhale is a step down. Once I’ve stepped eleven steps down I’m in deep and work on connecting my focus. It felt a little woo-woo to begin but has been a really effective routine for me to quiet my thoughts.
I shared more about it on IG;
Routine. Having a consistent, reliable, I-know-what-to-do rhythm helps me find ease and space for almost anything. Routines for meditation has made making it a part of my life so much easier. I try to do a longer meditation after or before yoga each day, but that often slips away. However this evening routine has been easier to stick with. Here’s my go-to; 1. I light a candle. If I need I can use it to focus my eyes, or to notice the sound and warmth to bring my brain away from thoughts. I also love to hold and watch it to direct my brain to the flame when I’m scattered. 2. I take 11 deep breaths with my arms rising up on my inhale. I imagine each exhale is stepping down one step until I reach 11 and am deep In. The mental imagery was weird for me at first but works well as I cultivated it. 3. My hands open or on my heart. I like on my heart most because I can focus on physically feeling my heart through my chest and it’s incredibly grounding. And another way out of my head. 4. To end I chant a Sanskrit mantra that was special to me during my training. But a poem, prayer, verse, Om, or other mantra would work. Something special to you is the important part. #5meditationminutes • • • • #meditation101 #homepractice #howtomeditate #yogaformama #autumnonthemat #moretoyogathanasana #novemberintentions
I’m also learning, researching, and trying out lots of different techniques for meditation, calming ideas for kiddos. I can’t wait to share more about it with you!