How do I Meditate?

There’s so much information about “how to” meditate. I’ve read countless books and techniques. All of them have been great, truthfully. However, I believe there’s no one-size-fits all way to meditate. You have to practice what feels right to you.

I’m a pretty hyper person (in a good way). I have a busy and creative mind with lots of ideas spinning around. You can’t tell me to sit still for an hour let alone, 20 minutes. I’m just not wired that way.

For me, the best form of meditation comes in movement, especially if I’m feeling agitation or indecision. A nice brisk walk with a focus on deep breathing always does a world of good.

On the other hand, I have learned to establish a stillness routine. When I’m experiencing the feelings of tiredness or fatigue, often I still want to run around like a chicken. However, I’m aware that remaining in a constant state of motion with no down time wouldn’t serve me emotionally, mentally or physically.

In James Clear’s book, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, he describes that, “Rather than trying to do something amazing from the beginning, start small and gradually improve. Along the way, your willpower and motivation will increase, which will make it easier to stick to your habit for good.”

He recommends starting at 1% of your goal and increasing it each day by 1%. This is totally doable. For example, I’m trying to create the great habit of drinking an 8 oz. glass of water each morning. I’m terrible with being consistent about drinking those 8 ounces. So, I started with a sip each morning. I did this for a week. It’s about a month later and now I’m up to 4 ounces each morning.

If I had tried to go with the entire 8 oz. from the start, I’d fail. I’m just not a big drinker but I know that it’s very important to cleanse one’s organs upon rising. It’s also a good practice, in general. I tried this same technique with my meditation practice. I started with closing my eyes while sitting in a quiet space for one minute.

Even in that one minute, my brain wanted to interject, “Time for coffee!” or “You need to write that article by 7 a.m.” Ugh. It can be difficult! However, this should not stop you from trying something new to quiet your mind even if only for a few moments.

Here are some ways that I enjoy practicing meditation or what I prefer to call, quieting the mind. Think of the following as, “Minute to Win it Meditation Practices”

1. Listen to birds
2. Soak in a warm bath with Epsom salts or fragrant oil
3. Lay in the grass with eyes open or closed
4. Stare at the sky and moon
5. Take a very slow walk with a focus on deep breathing
6. Take a brisk walk with a focus on deep breathing
7. Lock yourself in a bathroom and take 3 deep conscious breaths (I did this at work but now that we’re all home, I think this would work)
8. Stare at your hands and see your mother’s, father’s, grandmother’s, grandfather’s hands
9. Pick pine needles off a pine sprig and sniff
10. Close your eyes at your desk for one minute and breathe
11. Stare at a tree–every part of it without conceptualizing it
12. Observe the stillness of your dog or cat.
13. Observe your pet fish (you can learn a lot from fish)
14. Flip a sand timer and watch the sand go down
15. Sit in lotus position for a couple of minutes and breathe
16. Put your phone on “do not disturb”
17. Play with putty or sensory toy
18. Sit in the woods -or-
19. Make tent in your house with blankets and sit underneath it
20. Focus on the flame of a candle
21. Stretch your body
22. Bless your food before eating it
23. Close your eyes and express gratitude for one thing
24. Close your eyes and bless someone you love
25. Close your eyes and bless yourself
26. Garden or plant something
27. Knit
28. Doodle
29. Dance
30. Sing a song or chant a mantra
31. Drink a cup of herbal tea
32. Send a message of love and appreciation to nature
33. Send a message of love and appreciation to Source Energy
34. Read something that is uplifting
35. Pray
36. Count to 100
37. Sniff an essential oil such as lavender, vanilla or clove
38. Observe your pet sleeping, mimic their breathing pattern
39. Go for a bike ride around the block
40. Go for a drive
41. Walk barefooted outside
42. Let the sun warm your face
43. Jump through a sprinkler
44. Draw or write a positive message with chalk on your driveway or side walk
45. Pick up sticks in the yard