Meditation Guide to Help You Balance Your Busy Day

Photo by Toni Reed on Unsplash

How meditation help to stay balance in this busy world?

How to do proper meditation

Guided Meditation

Mindful Breathing

  1. Find a comfortable position. You can sit in a chair or lie down on your back. Make sure your posture is straight and your back is supported.
  2. Place one hand on your stomach and the other on your chest.
  3. Take a deep breath in through your nose and focus on filling your lungs with air. As you take a deep breath in, feel the hand on your stomach rise and the hand on your chest stay still.
  4. As you exhale, gently push the air out of your lungs and focus on emptying them completely. Feel the hand on your stomach lower and the hand on your chest stay still.
  5. Once you become comfortable with your breathing, try to deepen your breaths and focus on the air filling and emptying your lungs.
  6. As you continue to breathe, observe your thoughts and emotions without judgment. When your mind wanders, simply bring your focus back to your breathing.
  7. After a few minutes of mindful breathing, take a few deep breaths in and out and slowly open your eyes.

Mantra Meditation

  1. Find a quiet place: It’s important to find a place that is free from distractions and noise. This can be a corner of your bedroom, a spot in the garden, or even a park.
  2. Sit comfortably: Sit in a comfortable position with your spine straight. You can sit on a chair or on the floor, whichever is more comfortable for you.
  3. Close your eyes: Closing your eyes helps you to focus on your mantra and tune out distractions.
  4. Choose your mantra: A mantra is a phrase or a word that you repeat as you meditate. It can be anything that has special meaning to you.
  5. Start chanting your mantra: Start chanting your mantra out loud or in a whisper. As you chant, focus your attention on the sound of the words.
  6. Focus on your breath: As you chant, try to pay attention to your breath. Focus on the feeling of the breath moving through your body.
  7. Let your thoughts come and go: As you meditate, your mind may wander. When this happens, just observe the thoughts without judgement and then return to your mantra.
  8. End the meditation: End your meditation when you feel relaxed and calm. You may open your eyes and take a few deep breaths before standing up and returning to your day.

Visualization Meditation

  1. Find a quiet, comfortable place to sit where you won’t be disturbed.
  2. Close your eyes and take a few deep breaths.
  3. Begin to imagine a peaceful place. This could be a beach, a mountain, or a meadow. Imagine the sights, sounds, and smells that you would experience in this place.
  4. Spend some time exploring your peaceful place. You can focus on one particular area or explore the entire space.
  5. Once you have explored your peaceful place, take a few moments to sit and enjoy the peace and tranquility.
  6. When you’re ready, slowly start to open your eyes and take a few deep breaths.
  7. Take a few minutes to reflect on your experience. How do you feel? What have you learned?

Movement Meditation

  1. Find a comfortable space where you can move freely.
  2. Take a few deep breaths to help you relax.
  3. Begin to move your body in whatever way feels natural. It could be swaying, dancing, stretching, or walking.
  4. Focus on your breath and how your body feels as you move.
  5. Allow yourself to move your body in any way that feels good.
  6. When you’re ready, take a few moments to pause and savor the feeling of relaxation.
  7. End your movement meditation with a few deep breaths, and take a moment to feel the peace and calm you have created.

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Vinyasabyvena.com | Yoga Teacher | Practice Stoic in daily life | Varies in nature and art of life | There is no one-size-fits all to live your best life

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Vinyasabyvena.com | Yoga Teacher | Practice Stoic in daily life | Varies in nature and art of life | There is no one-size-fits all to live your best life