Focus on your meditation in your daily routine.
The following are a few simple modern meditation practices that you can easily incorporate into your daily schedule. These exercises are appropriate for beginners and are easy enough that you can practice them in almost any environment, whether you are in the comfort of your living room, your office or cubicle at work, or sitting beside a river or fountain or in the pavilion of a beautiful garden.
Many of these meditation exercises can be effective when used as little as ten or fifteen minutes per day. As you gain comfort with meditation, try engaging in it for longer, even as long as thirty minutes or an hour or more, when you are able to do so. Choose one or two that you think you might enjoy and give it a try.
Try these daily meditation exercises
Deep Breathing: This is the core of most meditative practices. If you are unfamiliar with meditating, start here and do this meditation several times until you are comfortable with it before you move on to the different forms of meditation.
Go to a quit meditation place.
Begin by finding a quiet, comfortable area. Turn off your cell phone and any other distractions. Place yourself in a meditative sitting posture. Focus all of your attention on your breathing. Notice how it sounds when you inhale and how it feels as your breath fills your lungs and then leaves your body through your nostrils. Breathe deeply and slowly. When your focus shifts to some mental distraction, slowly return your thoughts back to the simple act of breathing,this is the best meditative techniques for beginners.
Feel relief as your only task is to be quiet and listen to your breathing. Continue until you feel relaxed and rejuvenated. Free Music Meditations: Choose a quiet place, free from distractions where you can comfortably listen to music. Turn on music which you find relaxing. Many people prefer to use instrumental music, especially ones that include the sounds of strings, bells, or nature.
Engage in mindful meditative sitting posture and breathe deeply, relaxing your body and clearing your mind of worries and thoughts. Focus on the sounds and melodies of the music, allowing it to affect you. When your thoughts wander, return your attention to the music, breathing slowly and deeply.
Positive Affirmations: Go to a place where you can feel safe and be uninterrupted from distractions. Engage in a meditative sitting posture and breathe deeply until you feel relaxed, clearing your mind of worries and fears. Think upon one or several positive affirmations about yourself. Here are some examples of positive affirmations you can use, or you can choose your own.
I am able to achieve anything upon which I set my mind. – I am doing work that I find enjoyable and fulfilling. – I am capable of achieving the success I desire. – I am competent and able to face any challenge this day. I have the wisdom to make the best choices. I feel the love of those who are not able to be physically near me. I take pleasure in my own solitude.
I have the power to choose my own path. I love and accept all of who I am. I view my setbacks and losses as a gift. – I trust my intuition and my heart to guide me. I am able to draw upon my inner strength and my inner light to guide me. I am more than good enough. I see the perfection in all my flaws. – The past has no power over me. The future will not control me.
All that I need will come to me. – I have a unique meditative contribution and purpose in this world. I am created in the image of God and am blessed with divine power and energy. – I am an heir to the abundance of God’s kingdom. The presence of God is around and within me.
Mantra Meditating: Choose a mantra a word, sound, phrase, or scripture upon which you would like to focus your attention. You might want to choose a quality that you want to incorporate into your life such as “love,”Passion,” “peace,” or “forgiveness”. Alternately, you might choose a favorite quote or scripture that has personal meaning.
Once you have chosen your one word, sound, or phrase, go to a quiet, comfortable place, removing yourself from distractions and engaging in a meditative sitting posture. Start by meditation breathing.
When you feel relaxed, say your word or phrase either to yourself mentally or out loud. Repeat your word several times, slowly. Meditate upon the meaning and impact of the word. Another variation of this technique can be involving the use of various prayer beads and prayers, using each bead to help you concentrate and focus on a prayer as you repeat it.
Body Scanning: Go to a quiet, comfortable place and turn off your cell phone and other distractions. Place yourself in a laying posture for this exercise, resting upon your back with your arms and legs straight and your neck and spine elongated. You may choose to lay on a mat or on your bed.
Engage in deep breathing, taking deep and slow breaths. First, notice what areas of your body are in contact with the mat or mattress. Focus on softening these areas by tuning into each part and relaxing it, whether you notice your hips or your head feeling pressure.
Next, set a mental intention to leave all distracting thoughts or sounds and solely focus on your body. Agree to accept every feeling in your body, whether it is pain or relaxation. Focus your attention on various parts of your body, starting from your toes to the soles of your feet to your ankles all the way up to your head.
Give each part of your body individual attention. Notice the various meditation sensations of your body, whether you are feeling warmth, tension, pain, or relaxation. Imagine breathing relaxation, warmth, or acceptance into each part of your body. Finally, after you have paid attention to each part of your body, focus on how your body feels as a whole.
Although traditional body scanning involves remaining still the entire session, you may also want to experiment with a variation by choosing to gently stretch or massage areas of your body that need to be relieved of tension as you engage in body scanning.
Visualization: Go to a comfortable quiet place free from distractions. Engage in a meditative sitting posture. Start by breathing deeply, focusing on the sound and feeling of your breath and allowing your body to relax.
When you feel relaxed, visualize an image of a peaceful place, either real or imaginary. Common places include beaches, mountains, or forests. Alternately, you could imagine a new place filled with fantastic creatures like unicorns and fairies or alien plant life. Focus on each sense. How does the place look?
Imagine the visual details, focusing on each one. Imagine what you would feel, smell, taste, or hear in this location Guided Imagery: Choose a pre-recorded guided imagery track or attend a guided imagery session with a therapist, teacher, or meditating as your guide. Many guided imagery sessions are available for free online through video services such as YouTube or through audio and video podcasts.
Engage in a meditative sitting posture and breathe deeply. Listen to the instructions provided, visualizing each detail of the guided meditation imagery as you listen.