3 Easy meditation techniques
I mentioned in a previous post about meditation (here), that meditation can be anything that teaches you how to better understand yourself and helps you transition your attention into the present moment with ease and calmness.
I want to share with you 3 easy meditation techniques. This includes mindfulness meditation, movement meditation, and my favorite, visualization meditation.
You don’t have to do all 3 but using any one of the 3 in your day to day routine will improve the quality of life and wellbeing.
I will explain each one and I will show you how to use these techniques for yourself. Start with 10 – 15 minutes and work your way up.
Let’s start with:
1. Visualization meditation – This technique is my favorite because it is powerful and simple enough for any beginner. By combining the power of the mind, imagination and meditation, we can really make a noticeable difference in our wellbeing and our lives.
We can use imagination and the power of our minds to create visualizations that help us maintain balance within ourselves and our lives.
First, you want to sit down somewhere comfortable, then cross your legs, sitting with your back straight.
Then put your hands together below your belly button, while your arms rest on your lap. Your right hand should be over your left hand with both thumbs touching.
After you have found your placement, close your eyes. Now, start to slowly breath in and out through your nose. Focus on your breathing and let your thoughts come to you without you resisting them. Good or bad, let your thoughts come to you.
All you want to do right now is focus on your breath.
Don’t force the breathing either. Just focus on how you breathe. Inhale slowly and calmly, until you can’t anymore, without it being forced.
And follow the same for the exhale, don’t force it.
Once you find yourself in a rhythm with your breathing, you will notice your breathing start to slow down and you will feel more calm.
Once you are comfortable with your breathing, start to focus more on your thoughts. Don’t resist any of your thoughts, let them come and let them go.
Once you feel in a calm state, this is when you want to start using the imagination to visualize a bright and warm light flowing in and out as you inhale and exhale.
This light is pure and unconditional love energy. As this energy flows out from your breathing, imagine it slowly start to surround you, making you feel protected, safe and healed.
As this energy surrounds you, it starts to radiate from all parts of your body. Imagine your cells, and all body parts emanating this kind and loving energy.
When you see and feel this bright and warm energy, your thoughts will become more positive and happy.
After a few minutes, take a mental note of how you feel now, than when you first started. The purpose of this practice is for you to empower yourself with the power of your mind.
When you are in your regular day and start to feel angry, sad, anxious or down, imagine this pure and loving energy, radiating from you. I like to think about it as a life hack.
2. Movement meditation – This technique is interesting because you don’t have to be sitting down for this. This technique works by being mindful about the present moment… as you go for a walk, as you do yoga, gardening or even gentle forms of dancing.
For the sake of this demonstration, I will use the example of going for a walk.
Next time you go for a walk, try being mindful of the present. Be mindful of how you are feeling, the pace at which you are walking, look at your surroundings, listen to the birds, feel the sun on your skin, look at the trees and animals.
Even being mindful of the colors you see, like colors on a car, and houses. If you are in the woods, look at the colors of the leaves, the trees, insects, and how the ground looks,
This technique is used for people who just want to get in tune with the life around them, and who prefer to find peace in action, rather then sitting.
3 .Mindfulness meditation – This type of meditation is the most commonly known and most commonly used. With this type of meditation, you concentrate on your breath while letting all of your thoughts and emotions flow freely.
By “freely“, I mean without judgement. Let all thoughts and emotions flow through your mind, while keeping your concentration on your breathing.
How to start: (try this for 5-10 min, then work your way up to 15-20 min after you feel comfortable enough)
First, find yourself a nice, quiet and comfortable place to sit with your back straight. Then, you want to close your eyes and start inhaling through your nose and exhaling through your nose.
Inhale without stressing your breathing, let it flow. When you exhale, do the same. Exhale without stressing the breath. Focus only on your breathing and find your rhythm.
Once you find your rhythm, you will notice that your breathing is getting slower and more calm.
When you reach this state of finding your rhythm, you want to use this moment to mindfully process your thoughts and emotions.
Let them flow freely, without judgement. Don’t label your thoughts just look at them while still keeping the rhythm of your breathing.
After you are done, analyze your experience. Ask yourself, “what thoughts and emotions changed the rhythm of my breathing”, “what can this be teaching me”.
This technique is used to understand yourself and to be mindful about your thoughts and emotions.
There are many meditation techniques out there. Use the ones that most resonate with you. Meditation as a whole is a beautiful experience and you should always see it as a learning experience.
If you don’t have anyone to teach you, feel free to contact me.














