Meditation In Motion: Exploring Active Meditation Techniques

what can you do while meditating

Meditation is a practice that can help improve your mental health and focus. It is not about turning off your thoughts but becoming more aware of them and observing them without engaging with them. While meditating, you can focus on your breath, your physical sensations, the present moment, your emotions, or even a simple mantra. You can also reflect on the past day or week, evaluate your energy, or practice gratitude. Finding a quiet place to meditate and setting aside a few minutes each day can help you establish a routine and improve your overall well-being.

Characteristics Values
Focus Your breath, sensations in your body, emotions, the present moment, your core values, the humanity of others, your happiness, music, a conversation, food, space
Repeat A mantra, positive affirmations
Evaluate Your energy, what you are grateful for
Reflect On the day, the past week
Think about What you can do for others, your personal fulfillment, what inspires you
Observe Your thoughts without engaging in them

shunspirit

Focus on your breath

Focusing on your breath is one of the most common types of meditation. It can help you relieve stress and anxiety and is a great way to begin your meditation journey. Here are some tips to help you focus on your breath:

Prepare your meditation space

Find a quiet and calm space without distractions such as loud noises, strong odours, or excessive decorations. You can meditate outside if you prefer fresh air, but make sure you are at a distance from cars or other people. Most people sit down to meditate, so find a soft surface like plush carpet, a yoga mat, or grass. You can also use a small floor pillow or a chair.

Breathe with awareness

Start your meditation by taking several deep breaths. You can breathe in through your nose and out through your mouth. Try to focus on your breathing and how each breath affects your body. You can also try to time your breaths by counting the seconds it takes to inhale and exhale, and then trying to maintain that timing. For a more relaxing meditation, try the 4-7-8 exercise: exhale, inhale for four seconds, hold your breath for seven seconds, and then exhale for eight seconds.

Focus on your body

Focus your mind on how your body reacts to your breathing. Feel your diaphragm, throat muscles, and shoulders shift as you inhale and exhale. You can also place your hand on your diaphragm to feel the muscle reaction. Additionally, you can focus on the relaxed parts of your body, such as your hands and arms, and keep your mind on those areas.

Redirect your mind

It is natural for your mind to wander during meditation. When this happens, gently redirect your thoughts back to your breath. You can also repeat a word or phrase like "breathe" to help you stay focused. With practice, you will be able to maintain your focus on your breath more easily and for longer periods.

shunspirit

Notice sensations in your body and mind

When you meditate, it is important to notice the sensations in your body and mind. This is a process of becoming more aware of the relationship between your body and mind.

To begin, take a few deep breaths and try to focus your mind on your breathing. Feel how each breath affects your body. Notice the physical sensations in your body. Start from the top of your head and slowly move your attention down to your toes. When you reach the bottom, change directions and slowly move back up. Notice if any part of your body is tense or tight. Focus on trying to soften or ease these areas and relax your muscles.

You may experience a range of physical sensations during meditation. For example, you may feel a floating or sinking sensation, indicating that you have entered a deepened state of meditation and successfully slowed your brain waves. You may also feel vibrations or tingling sensations, which are often a result of porous breathing, a breathing technique that involves slow, smooth, continuous breaths, which raise your vibrational rate and open up your channels to allow for energy intake from your surroundings.

In addition to physical sensations, you may also experience a range of emotions during meditation as your subconscious rises to the surface. This can include feelings of fear, anxiety, or even a desire to cry. It is important to allow yourself to feel and work through these emotions rather than suppressing them. By becoming aware of your sensations and emotions, you can begin to connect with yourself in new and deeper ways.

shunspirit

Observe your thoughts without engaging in them

Observing your thoughts without engaging with them is a key part of meditation. This practice can be challenging, as most people have a natural tendency to judge and evaluate their thoughts. However, by achieving a state of calm observation, you can gain a sense of detachment from your thoughts and avoid getting sucked into them.

When you meditate, you are not trying to stop thoughts from entering your mind. Instead, you are aiming to recognise and accept thoughts as mental events, without getting caught up in their content or emotional charge. Think of your thoughts as clouds passing in the sky or bubbles in a stream—recognise that they are fleeting and impermanent.

To help you observe your thoughts without engaging with them, try to view your thoughts as an outsider might. You can describe your thoughts as "I am thinking" without adding further labels or judgements. This practice is known as "mental noting" or "name it to tame it". By simply noting your thoughts, you can reduce their power over you and calm your nervous system.

Meditation teacher Nicole Tetreault recommends focusing on your breath and body to anchor yourself in the present moment. She suggests noticing the rise and fall of your breath and the feeling of your feet grounded on the floor. This can help you observe any thoughts, emotions, or sensations that arise without getting caught up in them.

Through regular meditation, you can learn to quieten your mental chatter and observe your thoughts without judgement. This can lead to increased self-awareness, improved mental well-being, and a greater ability to control how you react to situations.

Deep Meditation: How to Know

You may want to see also

shunspirit

Repeat a simple mantra

Repeating a simple mantra is a powerful way to enhance your meditation practice. A mantra is a word, sound, syllable, or phrase that is repeated during meditation. The term comes from Sanskrit, with "man" meaning "mind" and "tra" meaning "release".

Mantras are a tool to help release your mind and boost awareness and concentration. They give your mind an object to focus on, making it easier to steady your thoughts.

  • Choose a mantra that resonates with your personal beliefs, values, or aspirations. It can be a word or phrase that brings you a sense of peace, focus, and connection.
  • Experiment with different mantras to find what works for you. You can try traditional mantras, affirmations, or even nonsensical sounds.
  • Pay attention to the sound and vibration of the mantra. Does it evoke a sense of calm, power, or compassion?
  • Understand the meaning behind the mantra. Knowing the significance of the mantra can deepen your connection to it.
  • Select a mantra that is easy to repeat silently or aloud, as this will affect whether it is comfortable to integrate into your practice.

Some examples of simple mantras include:

  • "Peace, peace, peace"
  • "Om" or "Aum" - considered the most sacred mantra, representing the original sound of the universe.
  • "Shanti" - the Sanskrit word for "peace".
  • "So Hum" or "I am" - believed to harmonize the body's energy flow.
  • "I am strong and powerful."
  • "I am safe and at peace."
  • "I am open to the possibilities of the universe."
  • "I love myself, I believe in myself, I support myself."

Remember, there is no one-size-fits-all approach to mantras. The most important thing is to find a mantra that resonates with you and helps you achieve a relaxed and focused state during meditation.

Meditate to Channel Aliens

You may want to see also

shunspirit

Evaluate your energy

Evaluating your energy during meditation can be a powerful way to gain insight into your physical and mental state. Here are some tips to help you with this process:

Be Aware of Your Energy Levels

Start by assessing how you are feeling in the present moment. Are you feeling energised, or are you feeling tired and drained? This evaluation of your energy levels is an important first step in understanding what may be influencing your overall well-being.

Identify Potential Causes

If you notice that your energy is low, try to identify the factors that might be contributing to this state. For example, are you struggling with sleep, or is there something causing you stress or anxiety? Take an honest look at your lifestyle and daily habits to see if there are any areas that could be improved.

Take Action

Once you have identified the potential causes of low energy, it's time to take action. If sleep is an issue, consider ways to improve your sleep hygiene, such as establishing a bedtime routine or reducing screen time before bed. If stress is the culprit, explore stress management techniques such as deep breathing, exercise, or journaling.

Stay Present with High Energy

On the other hand, if you feel your energy levels are high, it is important to also acknowledge and be mindful of this state. Notice the factors that contribute to this high energy and ensure that you are taking care of yourself and maintaining a balanced approach to your daily activities.

Regular Check-Ins

Evaluating your energy is not a one-time practice but rather a consistent check-in with yourself. By regularly assessing your energy levels, you can quickly identify when something is affecting your overall well-being and take appropriate action to address it. This practice can help you develop a deeper understanding of yourself and your needs.

Trust Your Body's Wisdom

Remember that everyone's experience with energy during meditation is unique. Some people may sense energy as a flowing or tingling sensation, while others may not have these experiences at all. Trust that your body has an innate wisdom and intelligence that will guide you. Allow any sensations to arise without trying to control or magnify them, and let your body find its balance.

Frequently asked questions

Focus on your breath. Notice the air moving through your nose and lungs or flowing over your lips as you exhale. You can also try a body scan, where you focus on each part of your body, starting from the top of your head and slowly moving down.

It's normal to have thoughts while meditating. Observe your thoughts without engaging in them. Notice your thoughts without judging yourself. You can also repeat a simple mantra, such as "peace, peace, peace".

Find a quiet place where you won't be disturbed. You can also try wearing earplugs or a sleep mask to block out distractions. Choose one simple point to focus on, such as your breath or a mantra.

You can focus on your emotions, your core values, the humanity of others, your sense of happiness, or a beautiful object like a rose. You can also try meditating while eating, focusing on savoring every bite.

Written by
  • Aisha
  • Aisha
    Author Editor Reviewer
Reviewed by
  • Seti
  • Seti
    Author Editor Reviewer
Share this post
Print
Did this article help you?

Leave a comment