Meditation is a powerful mindset tool that is easy to do and cost no money. Most people I talk to say that they “don’t have time” to meditate, but if you have even 5 minutes, you have time. And don’t you owe yourself a peace of mind?
The benefits of utilizing meditation are far and wide.
Here are just few of the amazing benefits:
✨Release negative emotions
✨Gain a new perspective
✨Reduce stress and anxiety
✨Increase patience and tolerance
✨Connect to your higher self and spirit guides
✨Lower blood pressure
✨Feel more inspired and creative
✨Improve sleep quality
✨Magnify your self-awareness
Have I convinced you yet? If so, I’m sure you’re probably wondering, “How do I meditate?”
Meditation looks different for everyone. Do what works for you!
However, I’ll walk you through some of my favorite meditation types. Then, you decide which one(s) to try.
This is probably the easiest meditation type. You decide what you want to accomplish, like business success, release anxiety, call in more clients, relieve physical pain, manifest a pregnancy, etc.
Then, search for a video or audio on YouTube, Amazon Music, etc for a guided meditation that you like.
Many individuals have their own, non-listed guided meditations available for download. In fact, I do! You can get a free guided meditation on abundance and money sent straight to your email. You can even download it to your phone or computer for easy access.
Once you’ve picked a meditation, all you need to do is to follow the suggestions.
Not all guided meditations are as effective as others due to a variety of factors, such as the use of music, your own flexibility and visualization skills, the tone of voice of the speaker, and the words and suggestions provided. You’ll want to listen to a variety of them to get a feel for what is effective for you.
Think of Nothing
We’ve all heard of this one. Oftentimes, when I talk to someone about meditating, they’ll say, “No matter how hard I try, I can’t clear my head.” And let me tell you: you don’t have to, not for all meditation types (see numbers 1 and 4). But you do for the “think nothing” meditation.
- Choose whether or not you want music in the background. I suggest not having anything with words. For meditating, I prefer listening to nature sounds, binaural beats, or angel tones.
- Get into a quiet, comfortable position.
- Begin breathing deeply and slowly.
- Close your eyes.
- Attempt to clear your mind.
- If a thought comes into your mind, swipe it away like you’re wiping away an unused phone tab or a guy you don’t match with.
- Begin taking belly breaths until you feel calm and relaxed.
- Continue until you’re ready to come back into the present.
- Open your eyes and take a nice, big stretch.
My dad actually told me about this type of meditation.
It’s very similar to the “think of nothing” meditation with one main difference: whenever a thought or image pops up, acknowledge its existence then pull up a black “screen” in your mind.
Continue with the deep breathing but find peace and relaxation in the dark tranquility that is your mind.
Analyze and Release
This is the meditation I use most often, other than guided meditations.
I’ve never been one to be able to totally clear my head of thoughts and images. Sometime after I first heard about NLP (but before I was certified in it), I started utilizing this meditation.
The idea is not to push your thoughts aside but, instead, determine why they’re coming up and whether or not you should continue to let them plague your mind.
Here’s how it works:
- Get into comfortable position in a quiet space and visualize a whitish-gold light surrounding your whole body.
- Take some deep breaths.
- Analyze what is currently bothering you, diving deeper into the WHY.
- Determine if it is serving you or how to resolve the situation or feelings.
- If it’s not serving you, give yourself permission to let it go. Reframe the situation if you need be.
- If it’s a problem that can be solved, work through the steps you need to take. Then, tell yourself, “I no longer need to dwell on this issue any longer.”
- However, if it keeps coming back up, ask yourself why. Are you feeling stressed, anxious, nervous, etc? If so, try to reframe the situation by looking at things from a more positive view point and give yourself some reassurance. Note: this can take just a few minutes but could take longer.
- Then, I go to the next problem, issue, thought, or image and do the same thing.
- Once my mind is clear, I just sit in a feeling of gratitude and love until I feel whole and at peace.
- End the meditation by visualizing that white, golden light again and taking three deep breaths.
- Open your eyes and take a nice, big stretch.
Let me give you an example from my own life:
Sometimes I’ll think about my cousin who passed away from cystic fibrosis when she was a little girl (and so was I). In the meditation, I’ll ask myself why I keep thinking about her. The usual answer is “I miss her.” But sometimes there’s more to that, like, “[This or that] happened and I wish I could talk to her about it.” But then I ask “why” I want to talk to her. This will get me to the idea, “She and I were so similar in so many ways but she was extroverted and spontaneous. I don’t have very many friends and sometimes just want to talk to someone about what’s going on.” That’s the ticket it: while, yes, I miss my cousin, I actually just need a friend in that moment that wants to hang out with me, even if we aren’t doing anything, and with whom I can confide in. Note: I do have some good friends but many of them work regular jobs or are busy with their lives, family, and other friends. At this point, I will usually ask myself, “Okay, what are you going to do about it?” I might then decide to go see my family, reach out to a friend and ask to hang out, go online and start up a conversation with an online friend, or even journal about the situation that’s occurring.
I hope that wasn’t too convoluted. I promise that it really does help.
Three, Two, One Method
The three, two, one method is actually part of the Silva Method. I find it extremely effective for going into a deep meditative state. It’s also great for manifesting what you desire.
- Go ahead and get into a comfortable position in a quiet space.
- Close your eyes.
- Put your hands on your stomach and begin taking deep breaths.
- In the screen of your mind, visualize the number 3 three times.
- As you visualize it, say the number 3 to yourself, mentally, three times.
- The first time you use this method, tell yourself that three will represent physical relaxation.
- Then walk yourself through relaxing the various parts of your body, starting with your head, face, tongue then going down to your shoulders and neck, and so on. (Note: After a while of using this meditating technique, you won’t have to “tell yourself” what to relax, you just will start to relax on your own.)
- Then on the screen of your mind, visualize the number 2 three times and say 2 (mentally) three times.
- Tell yourself that the number two will be used to represent mental relaxation. Feel your mind begin to calm.
- In the screen of your mind, visualize the number 1 three times and say 1 three times mentally.
- Tell yourself that 1 represents a deeper meditative state known as the alpha state. (FYI: Theta is an even deeper level of meditation.)
- This is where I usually tell myself, “Allow myself to come out of this state when I am ready and if I need to for any reason, such as an emergency.” If you have time restraints, you may want to set a time limit (but also probably set an alarm ahead of time.)
- At this point, you may or may not be able to actually have any conscious thoughts.
- If you are, pick a topic to focus on, like stress relief or manifestation.
- If manifesting, you’ll want to clearly picture what it’ll look like once you’ve gotten your desire or achieved your goal and use your five senses to enhance the imagery. In addition, you’ll want to feel into the emotions that you’ll feel once you have it.
- If for stress relief, gaining perspective, or most other things, you can try to tell yourself positive mantras and affirmation and what you’d like to occur (as if it has already happened) or simply set the intention and relax, letting your subconscious take care of the rest.
- It’s okay if you fall asleep.
- Whenever you are ready to come out of the meditative state, take some deep breaths and slowly open your eyes. Then take a nice, big stretch.
If you use any of these meditation techniques or have your own that you prefer, I’d love to know. Please share your experience in the comments below.
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Personally, I use this meditation whenever I start to feel anxiety around my finances and always get either more clarity on potential inspired actions or more money into my bank account.
As always, I hope that you have a beautiful day filled with joy, success, and abundance.
With Love & Light,
Spiritual Business Coach
Master Reiki Healer
Oracle Card Reader