Starting a meditation practice can be overwhelming. Most people start to dip their toe into meditation with guided or recorded meditations. These can be great BUT they have their limitations too:
- wasted time searching and looking for the exact meditation you want
- not enjoying the person’s voice
- getting distracted with notifications on the device you are listening to it on
This is why having a few self practice mediation techniques can be really beneficial. Time is precious and you’re not spending it on google or YouTube, You can get right to practicing without fiddling with devices and volume and all you need is yourself.
So set aside some time and learn a few of these EASY to remember self guided mediation techniques.
GLOBAL AWARENESS MEDITATION
Start seated comfortably and then focus your eyes on one thing that is directly in front of you.
Stay with this one thing and ignore everything else. Ignore all the other parts of the room and anything that might be moving or trying to get your attention.
Stay with this for a while and then let your eyes soften bringing in more and more of the peripheral sight into play.
Continue to do this little by little.
Can you soften so much that everything becomes one and you no longer focus on one thing.
COUNTING FOCUS MEDITATION
This meditation helps to focus the mind and quiet the chitter chatter.
Without changing the breath and just letting the breath be as it is.
Count to 5 and then back down to 1 keeping your attention on the number and the breath.
Inhale 1, exhale 2, inhale 3, exhale 4, inhale 5, exhale 4, inhale 3. exhale 2. inhale 1.
Repeat as long as you’d like noticing how your mood or breath changes.
'NOW WHAT' MEDITATION
This is a great meditation to help us not get anxious or too worried about what’s happening in life.
Now what? It’s a simple one.
As thoughts arise you will simply let them go without attaching any emotion or worry to them. Recognise what’s happening now, be okay with it and think to yourself-now what?
I sit and notice my ankle is a little uncomfortable, I feel that and then think okay now what? Then I notice the sound of a car driving by I hear that and say okay now what?Hungry? Now what?
Continue as long as you want. Maybe noticing if the thoughts or worries slow down.
FISH TANK MEDITATION
Builds intimacy with yourself and your thought process.
Imagine yourself inside a fish tank sitting at the bottom.
When you recognise a thought let it come out of your head into a bubble.
Watch it float to the surface and as it reaches the top watch it pop.
Bring attention backdown onto another thought and repeat.
This is a great meditation to practice slowing the thoughts and working on quieting in stillness.
Instead of focusing on a sensation or a thought you will seek out the silence.
When you find it try to stay there.
This can be a frustrating practice.
Remember this is something you will get better at with more practise and remember you’re developing a skill
LEARN THEM WITH ME!
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