Meditation: an Incomplete List

Art by Ciou

One of my favorite artists! 

Meditation: A one pointed focus.  

        to Meditate: the action/ practice of meditating; of keeping awareness/
                               mind focused on one thing.

        a Meditative state/ quality/ feeling:  euphoric, calming, grounding,
                                                                         contented, cultivated.

Meditation is Not: ceasing thought

                                 zoning out
                                 sitting while letting mind wander

Meditation is Practice: noticing a wandering mind, thought or distraction, making no judgment, returning to one pointed focus again and again and again... 

Meditation Techniques (an incomplete list)

Breath Focused:

Focusing on inhale and exhale. 

Focusing on 4 parts of the breath. 

Inhale- Light, Energy

Exhale- Releasing that which no longer serves you, releasing, letting go. 

Inhale naturally.
Exhale- saying silently to self I Am Home or Let It Go.

Counting the Breath: From 1-10 or from 10-1, 

                                                 1-27 or from 27-1,

                                                  1- 54 or 54-1. 

Guided Meditations: 

At the beach

Flying on a giant sparrow

Imagining self breathing as a mountain or lake

Yoga Nidra

Body Scan - Imagining light/ prana or heaviness/ relaxation. 

Smiling Buddha- Inhale naturally.
                              Exhale- let the corners of your mouth turn up into a little grin.

For depression- Inhale- clear clean light/ energy/ life force/ prana

                             Exhale- smoke, fog, that which no longer serves



Object Meditations: 

Watching candle flame
Looking out window at one point (a leaf on a tree for example)

Mindfulness Meditations: 

Placing focus on being aware of all that's happening in this moment. Using all 7 senses- sight, sound, hearing, taste, smell, touch and intellect. Endless variation here and my favorites. 

Brushing teeth: Mindful of each movement made, the sight of the action, the sounds of the action, tastes, smell, feel and intention. 

Standing in place/ Mountain pose: Mindful of feet rooted to the ground, lifted heart, tall spine, breathing, heart beating, aware of all sensation of lack of sensation in that moment. 

Washing Dishes

Eating

Cooking

Playing an Instrument, Writing, Creating

Listening- to music, to a friend, loved one, student. 

Walking Meditation- to breath, to foot falling on ground, to foot lifting or
                                     all three together. 

                                     Aware of 7 senses on walk about.

You cannot meditate from a book, blog or video; you can learn a meditation technique and how to meditate but you must practice meditation. It must be practiced and with practice you will begin to learn, understand and master meditation.

Read more about why + how meditation helps living with Chronic Conditions from a scientific perpective!

As with breath, you can begin any where and any time; how about now?!

^o^ 

Note: Several of these techniques can fall into all of these categories rather than just one. 

(Recommended) Meditation books that Inspire my Personal Practice: 

Wherever you Go, There You Are by Jon Kabat- Zinn
Happiness: Essential Mindfulness Practices by Thich Nhat Hahn