meditation

How to Transform Your Life With Meditation

What if I told you there was just one practice you could implement for only 10 minutes a day that could completely change your life. Yep you guessed it, meditation is the practice I’m talking about. By cultivating a meditation practice for as little as 10 minutes every day you could: “Just with a 10 minute practice once a day?” you ask. And the answer is of course yes, the compound return on a 10 minute investment of meditation has been proven to do all of those things. What is Meditation? I’m sure if you’re reading this article you probably already know what meditation is, but just to be safe I want to give a full explanation of what meditation really is before we continue for anyone that doesn’t know. At its core, meditation is the practice of training the mind to focus and become more aware of the present moment. It’s about cultivating a state of mindfulness, which allows us to observe our thoughts and emotions without judgment. Meditation is the tool of observation and awareness of the present moment. Awareness is the key to all meditative practices and its the thing that allows for real change to occur in your life. If you aren’t fully aware of yourself, your thoughts, your behaviors, and your environment you definitely won’t be able to change it. You need to know what needs to change first before you can change it. What’s the one practice that can jump start this process of positive change in yourself and your life? Meditation. How meditation can transform your life Establishing a meditation habit in my life has been extremely beneficial. If you’re looking to transform yourself into a overall better human being, meditation is a powerful tool to help you achieve that. Meditation can physically change your brain People who regularly meditate have a more developed brain areas responsible for concentration, decision making, emotion regulation, and memory. By implementing meditation into your daily routine you can physically transform your brain to function at a higher level. Here are a few of the brain structures you can literally change with a 10 minute daily meditation practice: Improve your sleep and overall wellbeing I can’t begin to count the number of times I couldn’t sleep, put on a YouTube guided meditation, and 10 minutes later found myself dosing off to sleep. A quick session of meditation at bed time can help unwind your mind, let go of tension, and fall asleep quickly. Not only can a meditation session at bedtime help you fall asleep, but people who meditate during the day have an easier time falling and staying asleep compared to non-meditators. Modern science tells us that meditation fosters the autoregulatory nature of the brain, helping you produce melatonin at the right times and amounts for restful sleep. But that’s not all. What if I told you that people who regularly meditate physically require less sleep. Yep, meditation can actually replace the and reduce the amount of sleep you need every night, giving you more waking hours of the day. Research from Oregon State University found that 10 minutes of meditation could replace 44 minutes of sleep. Now this doesn’t mean you can just meditate for 2 hours a day instead of sleeping. However, it does mean that if you lost an hour of sleep last night, a quick meditation may make up for that lost hour. Increase your self awareness Are you the type that likes to introspect and understand yourself better? I definitely am, and meditation has been a fantastic tool for increasing that self awareness. It’s not just meditation that allows for this increase in self awareness, but the cultivating of mindfulness and practice of self observation. Slowing down and focusing the light of your awareness on yourself can unveil all kinds of hidden thoughts and emotions inside. I find that I’m much more likely to discover something about myself when I’m being mindful versus when I’m being unconscious. Without mindfulness we can brush all of our problems under the rug and focus our attention on the distractions of the external world. The problem with this is that no real internal progress is ever made if we don’t turn our awareness on ourselves. We first need to become aware of the problems before we can change them. A simple meditation habit every day can make a much larger difference in this area than you might think. Reduce stress and anxiety This one is pretty well known and deeply researched. Meditation can absolutely cause a reduction in stress and anxiety. As you saw earlier in this article, meditation literally shrinks the area of the brain responsible for fear and anxiety. There is all kinds of scientific literature you can read out there that will all say the same thing: Meditation leads to greater peace and lower levels of stress and anxiety. You don’t need to read the science to know this however, It’s pretty self explanatory. Just give a quick 5 minute meditation a try and you’ll see for yourself that you’ll just feel better after slowing down and being mindful. It’s not complicated, in fact it’s the simplest thing you can do and you can start right now with nothing but your mind and 5 minutes. Become a kinder human being There’s actually a whole subsect of meditation called “loving kindness meditation” that focuses on fostering a loving and kind attitude. I find that just by mindfully breathing for a few minutes before a social event I’m almost always kinder and more understanding of the people around me. But hey don’t take my word for it, let’s look at the science. The Journal of Experimental Psychology recently found that mindfulness meditation leads to an increase in empathy and kindness towards others. This makes complete sense to me because if you’re able to create some space between your thoughts and behaviors with mindfulness practice you can start to have more control over them and

How to Transform Your Life With Meditation Read More »

Leg/Foot Numbness During Meditation? What You Need to Know

Have you ever meditated for a few minutes only to be met with your foot falling asleep? Well you’re not alone, according to a recent poll of 34 meditators nearly 71% of them have experienced foot or leg numbness during their meditation practice before. Foot and leg numbness during meditation is caused by increased pressure to extremity nerves. A foot falling asleep during meditation is extremely common and not something to be too concerned about, despite the discomfort it may cause you. I’ve personally experienced numbness during meditation and it really can be uncomfortable, but what exactly causes it and what can you do about it? What causes foot and leg numbness during meditation? When you sit in a meditation position that puts pressure on your lower extremities you temporarily compress the nerves there. This extra pressure on the nerves in your feet and legs cuts of the nervous system messaging between the feet and the brain. The most common nerves that become compressed during meditation are the Tibial nerve in the back of the knee and the Peroneal nerve that runs down into the ankle. Contrary to popular belief, pins and needles are not actually caused by restricted blood flow, rather the numbness is caused by a nerve signaling disruption from extra pressure on the area. Pins and needles happens when when you release that pressure and the nerve signaling is reengaging with the rest of your body. However, numbness can also happen alongside blood flow restriction even if it’s not the cause of the numbness. Should you be concerned about leg or foot numbness? Though numbness may be uncomfortable during meditation, it’s really nothing to worry about. At least for the length of time you’d likely be sitting in a meditation position. If you’re meditating for less than an hour, you should be okay to continue meditating with the fallen asleep foot or leg. Though anything longer than 45 minutes may be dangerous as the leg is cut off from the vital blood supply. Overall, a numb foot or leg shouldn’t keep you from continuing a meditation session and isn’t dangerous for the majority of short meditation sessions. > see my article “Struggling to Meditate? 7 Common Issues and Their Solutions” How to prevent foot or leg numbness during meditation Even if numbness during meditation isn’t dangerous it really can be an annoyance you want to avoid. Luckily, there are a few things you can try to incorporate into your meditation practice to reduce or prevent foot numbness. 1. Choose a comfortable position Make sure to select a position at the beginning of your meditation that’s comfortable and doesn’t put too much pressure on your legs and feet. Numbness is more likely to occur in positions where your feet are directly under your body weight. Experiment with different positions like lotus, half lotus, or the Burmese position. 2. Try a meditation cushion You may want to try sitting on a chair or using a cushion to elevate your hips. I use a meditation cushion like this one all the time for my meditation sessions and it really can relieve that pressure on your legs. Try meditating with just a bed or throw pillow first to see if it helps with the numbness. 3. Stretch before and after meditation Doing some simple stretches and muscle massaging before and after meditation can help warm up and relax your muscles. Though stretching before a meditation likely won’t do anything to stop numbness from occurring, stretching after a meditation session can help return blood supply to the area and help the numbness go away more quickly. 4. Add movement to your meditation Sitting still in one spot might not be the right thing for everyone’s meditation practice. Try incorporating gentle movements into your meditation practice. Some great moving mindfulness practices you could try are: These kinds of meditations won’t constrict your legs or feet and can be the perfect alternative for you if you’re prone to numbness during sitting meditation. 5. Practice your meditation posture Regular meditation practice can help improve your posture, reduce tension, and increase flexibility. With enough trial and error throughout your practice you’ll find which postures and positions can all help prevent leg/foot numbness the best. Keep at it, notice what feels better or worse, and adjust your practice for what fits best for you. > see my article “Everything You Need For The Ultimate Meditation Setup” Conclusion Leg and foot numbness during meditation is a pretty common issue. The good news is that it can be easily prevented and it’s not dangerous if you experience numbness from time to time. By choosing a comfortable position, stretching, incorporating movement, and practicing regularly, you can create a more comfortable meditation experience. The key to a successful meditation is finding what works best for you, so don’t be afraid to experiment with different postures and techniques to find what works best for you.

Leg/Foot Numbness During Meditation? What You Need to Know Read More »

Everything You Need For The Ultimate Meditation Setup

I began meditating back in early high school. Developing a meditation practice has helped me grow into a better human and access more peace. I fell so much in love with mindful practice and the peace and joy it instilled in my life that I became a certified meditation instructor. Here’s the thing, you can start meditating right here and now without the purchase of a single item. However, if you do plan on cultivating a life long meditation practice there are a few items you might want to consider investing in to make the process a bit easier and encourage a daily meditation practice. Best Meditation Cushion A meditation pillow can be so central to cultivating a meditation practice. If you’re trying to sit upright on the floor in a proper meditation posture, your butt, legs, and feet can get sore digging into the ground beneath you. A meditation cushion like this one will help you stay comfortable for those longer duration meditations. Best Yoga Mat If you’re like me and enjoy meditation in the park or on the beach, you may want to invest an easily portable yoga mat like the one I bring on the go. Getting an extra cushioned yoga mat is ideal for meditation on the go as it rolls up nicely and offers support for your travel meditation practice. Warm Lighting You’re going to want some form of soft and warm lighting to add to your meditation space at home. I use this warm Himalayan salt lamp to make my meditation space feel cozy and welcoming for meditation practice. Having some form of lighting in your room or meditation space is good to keep you awake and alert during meditation, especially if you like to meditate early in the morning or late at night. Incense This is my at home incense set up for meditation practice. I love to burn sage or incense during a meditation session as the smell gives me something to focus my mindful awareness on and reminds me to return to the present moment. Incense has long been an important part of meditation and spiritual practice. Burning a bit of incense can be the perfect thing to set the mood for your meditation session. You can get a simple incense set on Amazon for as little as $6.60. > see my article “How to Use Incense For Meditation” Tibetan Singing Bowl Some of my favorite meditations have included a Tibetan singing bowl. A singing bowl has that classic pure vibratory sound that can be used to focus in mindful practice. The hum of a Tibetan singing bowl can remind you to recenter yourself. The chime of a Tibetan singing bowl is a great way to begin and end a meditation session and a meditation set up just isn’t complete without one. Candles An easy and cheap way to enhance your meditation set up or mindfulness session is simply by lighting a few candles. You can get these for a couple cents at your local dollar or grocery store. The flame can be a great visual anchor if you like to keep your eyes open during a meditation session. In addition to a being a great visual focal point, the aroma can promote peace and relaxation in your meditation space. Best Meditation Apps A fantastic tool to add to your meditation tool belt is a meditation app. There are tons of free meditation apps out there, however you may want to consider a subscription to one of the most premium apps as well. Here are a few of my favorite meditation apps: Mala Meditation Beads Meditation beads have been used for thousands of years as a way to focus the mind and calm the body. Mala beads are simple but effective, just like meditation is basic but can have profound effects on your mind and life. You can get a super handy Mala bead bracelet on Amazon for fairly cheap. Plants What makes a room or space feel more homey than adding plants to it?! Adding another lush growing life force into a meditation space can give it a sense of lightness and purity. As you grow through your meditation practice, so too will your succulent or little fern grow. Water Simple and straight forward but never the less make sure you have a bottle or glass of water with you in your meditation space to stay hydrated, happy, and healthy. Final Thoughts Congratulations! You’re ready to start building your meditation space and mindfulness habit. Although these items are entirely optional, they really can help enrich your mindfulness and meditation practices. If you find starting up your meditation habit to be a bit difficult, a few of these items on this list might just do the trick. > see my article “7 Best Types of Meditation: Which is Best For You?”

Everything You Need For The Ultimate Meditation Setup Read More »

The Benefits Of Fasting And Meditation

Meditation and fasting are two practices that have been used for centuries to promote physical, mental, and spiritual wellbeing. Fasting has been known to increase clarity of mind, sharpen awareness, and have numerous health benefits. Meditation, on the other hand, has gained popularity as a means of reducing stress and promoting mental clarity. But does combining meditation and fasting create a recipe for greater growth and consciousness? or is it a potentially dangerous mix? The short answer is that meditating while fasting can enhance each practice separately and increase the potential benefits of each when combined. However, you should exercise a normal level of caution as you would with any form of fasting. Benefits of Meditation and Fasting: Both meditation and fasting have numerous benefits for physical, mental, and spiritual wellbeing as individual practices. So you’d think that when combined the overall effect would be even greater. And you’d be right! Here are some of the key benefits: 1. Reduced Stress Both meditation and fasting have been shown to reduce levels of the stress hormone cortisol. This can help promote feelings of relaxation and reduce symptoms of anxiety and depression. As long as you don’t tax your body too hard with a overextended fast, fasting is a great addition to your destressing tool belt combined with meditative practice. 2. Increased Mental Clarity The mental clarity that a mindful meditation can leave you in is such a peaceful and pleasurable state of mind. Fasting has also been shown to have cognitive benefits, including improved focus and concentration just like meditative practice. Combining these two practices is a fantastic way to reach that desired pinnacle of mental clarity. When you fast, your body enters into a state of ketosis, where it begins to burn fat for fuel instead of glucose. Though most evidence for this is anecdotal, during ketosis personal experiences indicate that fasting can definitely promote mental clarity and focus. Adding mindfulness on top of a fast can seriously heighten your base level of awareness to higher than normal levels. 3. Spiritual Growth The increased level of awareness discussed above can help you make serious spiritual breakthroughs. With heightened awareness and mental focus you may be able to have insight into yourself and the divine. Fasting as a spiritual practice has been around for thousands of years in every tradition you can think of. The great religious and spiritual leaders throughout history knew the power fasting can give you. Meditation has of course also been used in every spiritual tradition to help connect, slow down, and grow spiritually. The combo of fasting and meditation will make for a potent state of mind for spiritual growth. 4. Greater health and wellbeing Fasting on it’s own has long been held as a way to purify and detoxify the mind and body. Toxins stored in the adipose tissue in the body are released into the bloodstream to be filtered out of the body during ketosis and a state of fasting. Not only does ketosis purify the body, but also the mind. The build up of stress and brain fog have in many cases been shown to diminish during a fast. If you can bring meditative practice to your fast you can increase the initial mental benefits of your fast. Meditation is a great way to increase wellbeing during a fast. How to combine meditation and fasting While both meditation and fasting have numerous benefits on their own, combining them can be even more powerful. As we talked about earlier, fasting can promote mental clarity and focus, making it ideal to pair with meditation. Additionally, fasting can help deepen your meditation practice by promoting a sense of inner peace and stillness. Here are some tips to help you with combining meditation and fasting. > see my article “7 Best Types of Meditation: Which is Best For You?” Things to watch out for 1. Getting light headed Many fasters report getting light headed during their fast. Dizziness and fatigue are not uncommon symptoms that occur during a fast. It’s important not to over do your breathing during a meditation, as this could exacerbate any lightheadedness and dizziness. If you start to feel dizzy or light headed take a drink of water and don’t push yourself too hard with breathing focused meditations. 2. Fatigue and tiredness You may find that during your fast you become more lethargic than usual. If you become tired during a fast, you may find meditation to be more difficult than usual. It’s best to meditate in the morning or during the day to make sure you’re not too tired. Meditating at night during a fast is a good way to end up falling asleep on accident. 3. Hunger distractions With fasting comes hunger. Although this is part of the journey of a fast, you may become distracted by the discomfort of hunger. This can be very distracting for someone who’s trying to focus on their meditation practice. However, this could be a perfect opportunity to bring your awareness to your hunger to practice mindfulness in the midst of discomfort. > see my article “Struggling to meditate? 7 Common Issues And Their Solutions” Should you meditate while fasting? The decision to meditate during a fast or fast for greater meditation benefits is a completely personal decision. There is no right or wrong answer when it comes to this question. You may find that you want to give it a try to see if it really can heighten your meditation practice. You may also find that fasting isn’t for you, which is completely okay too. Meditation by itself is a fantastic practice to develop and poses no risks unlike the potentially troublesome fast. Try it out for yourself with a healthy level of caution and you should be good to go! Practice self awareness and caution when going about a fast. You may find that it just takes too heavy a toll on your body and that it’s not for you. If you

The Benefits Of Fasting And Meditation Read More »

Can You Meditate While Driving?

The average American spends 52.2 minutes driving to and from work everyday. That’s 26 minutes you could be using to prepare for your day with a meditation and another 26 minutes on the way back from work to relax and destress with mindful practice. But is it dangerous to meditate in the car? Should you meditate while driving? The short answer is yes, you absolutely can meditate while driving. While not all forms of meditation can be practiced safely while driving, the simplest and safest way to meditate in the car is by being more aware and mindful. Is it safe to meditate while driving? Yes, it’s absolutely safe to meditate while you drive. Now you might not want to close your eyes and chant in the driver’s seat, but I think you already knew that. The amazing thing about mindfulness practice is that you can bring it into just about anything you do from walking to cooking, talking, and yes even driving. Focusing your awareness more deeply into the present moment, might actually make you a better driver. Being lost in thought and distracted is a great way to get yourself in trouble while driving, and mindful practice does the opposite of that. By bringing yourself more fully in the present not only will you reap the mental benefits that meditation has to offer, but you’ll be a more conscientious driver. You might be more distracted listening to a podcast or the radio than you would be meditating in the car. Mindful driving is quite literally the opposite of dangerous, so don’t think that by meditating you’ll be taking your focus off the road. Instead you’ll be focusing more on the drive and all the sensations that arise throughout the trip. You don’t need a self driving car to meditate while driving You might think that you need to have a fully automated or electric vehicle to be able to have the luxury of meditating in the car. Thankfully, meditation in the car is not just for those lucky individuals with self driving vehicles. You can bring mindfulness practice into the drive itself without impairing any of your driving abilities. Mindfulness won’t make it more difficult to navigate the road because in mindful meditation your focus is fully on what you’re doing. It’s no different from regular driving. All you’re doing differently is setting the intention to be fully present while you do it. Even if you did have a self driving car you’d still need to keep your hands on the wheel and pay attention, so this really wouldn’t help you in any way. What type of meditation is best for driving? The best type of meditation to practice while driving is the simplest and easiest form of meditation: mindfulness meditation. Mindfulness meditation is the practice of observing any and all sensations, thoughts, and emotions that arise without judgement. Mindfulness is just the practice of increasing your overall awareness. This includes awareness of sights, sounds, feelings, breathing, and thoughts. Driving can be a great opportunity to practice mindfulness in a new setting. In the car things that I become aware of include: Another type of meditation that is great for driving is transcendental meditation. Transcendental meditation is the practice of focusing in on one sound in your environment. Anytime you find yourself lost in thought you simply bring your attention back to the sound of your choice. This could be focusing on the sound of the engine, the tires on the road, or the A/C or heat running through your car’s vents. > see my article “7 Best Types Of Meditation: Which Is Best For You?” What types of meditation should I avoid while driving? This might be self explanatory, but any type of meditation that involves closing your eyes or visualizing something else should not be practiced while driving. Any type of guided meditation, specifically ones that require closing your eyes just won’t work for the car unfortunately. Visualization meditations are also not a good idea as they can become distracting even if you keep your eyes on the road. It’s best to stick to meditations that allow you to focus your full attention on driving. If a meditation takes away your focus from the road it’s best to use it another time when you’re not in the car. Benefits of meditating in the car If you’re still considering if driving meditation is for you, then I’m happy to tell you there are a bunch of benefits to meditating while driving. If you’re nervous to give driving meditation a try here are a few of the benefits that mindful driving can bring: 1. Mindful driving is safer driving With a heightened sense of awareness comes greater focus. The focus and presence that mindful meditation can bring will actually help you drive more safely. You will be less distracted and more aware of everything around you and the car. With less distractions and increased focus there is less of a chance you’ll get in an accident and you’ll see any trouble on the road before it becomes an issue. 2. You’ll notice things on your drive you never noticed before Mindful driving can help you enjoy the ride more. As you drive with a greater focus and clarity you’ll be less in your head and more in the moment. As you tune into all the sights and sounds of your drive you might find yourself noticing cool things in the area you never noticed before. Maybe this is a new shop you never noticed, or a side road you find you want to explore later. 3. Cool down your road rage If you’re prone to road rage meditating while driving can help you cool your nerves. Believe me I know how stressful driving can be. I particularly hate driving in traffic and busy cities, but being mindfully aware can help you keep your cool and keep your stress at bay. Mindful practice can help you notice any

Can You Meditate While Driving? Read More »

7 Best Types of Meditation: Which is Best For You?

Take the free meditation quiz at the end to see what type of meditation is best for you You’ve heard it before, “you should try meditation, it’s so helpful!” and it’s true, meditation has so many wonderful benefits. But because there are so many different types of meditation out there it can begin to feel overwhelming and difficult to know where to start. Today we’re going to discuss the seven best types of meditation that can help you reduce stress, nurture your spirit and enhance your overall well-being. Today we’re going to cover these 7 types of meditation: The 7 Main Types of Meditation 1. Mindfulness Meditation Best for: Beginners The first type of meditation on our list is Mindfulness Meditation, which is all about being present in the moment. Mindfulness Meditation is based in non-judgmental observation. Mindfulness is simply observing any and all sensations, thoughts, and emotions that arise and disappear. By practicing mindfulness you can start to create space between the noise in your life and what’s real in the present moment. This usually involves observing your thoughts and feelings without judgment, and learning to focus on the present rather than dwelling on the past or worrying about the future. Mindfulness meditation is a great first meditation to do or learn because it is the basis of so many other meditations including those on this list. 2. Loving-Kindness Meditation Best for: Starting your day Loving-Kindness Meditation (aka Metta Meditation) is another powerful meditation that can help cultivate compassion and kindness in yourself and others. Metta meditation consists of connecting with your inner compassion and bestowing love onto yourself and those around you unconditionally. Metta meditation involves sending positive affirmations and wishes to yourself, your loved ones, and even to people who have hurt you in the past. This type of meditation can be particularly powerful and may be good for the beginning of the day to start it off with a loving mindset. Loving-kindness meditation is also a great and easy guided meditation to find online. 3. Transcendental Meditation Best for: Quieting the mind quickly Transcendental Meditation is a mantra-based meditation that involves repeating a specific sound or phrase to quiet the mind and achieve a state of deep relaxation. Some types of transcendental meditation include simply listening to a continuous sound rather than creating a sound. Either way, transcendental meditation is meant to focus your mind on a single thing (often times a sound or mantra) to help ground you in this moment and get you out of your head. This practice has been shown to reduce anxiety, reduce stress, and boost overall brain function. > see my article “Struggling To Meditate? 7 Common Issues And Their Solutions” 4. Somatic Meditation Best for: End of the day Somatic meditation is a meditation with a focus on the body. This type of meditation ties in mindfulness practice, but in this case the focus is on bodily sensations and relaxing the body. This is a great mediation to do at night as it releases the stress stored in your body from the day. Somatic meditation can be a powerful body relaxer. As the body relaxes and releases tension so too does the mind. Though this meditation begins in the body, it can be an incredibly great tool to relax and unwind your mind. There are a few different subtypes of somatic meditation such as: 5. Vipassana Meditation Best for: Spiritual seekers Vipassana Meditation is a Buddhist practice that originated in India. Vipassana involves observing your thoughts, sensations, and emotions with a non-judgmental attitude. The purpose of this type of meditation is to help you see reality as it truly is. This type of meditation can help you gain insight into the nature of reality and reduce suffering by developing a greater awareness and understanding of yourself and the world. This is a particularly powerful meditative technique for those seeking spiritual awakening or spiritual enlightenment. Vipassana has been known to give it’s practitioners countless insights and help deepen their spiritual practice. > see my article “20 Signs Of Spiritual Awakening & How To Know You’re Waking Up” 6. Yoga Meditation Best for: People who struggle to sit still Yoga Meditation combines physical postures with breathwork and meditation to achieve a state of relaxation and inner peace. This type of meditation not only benefits your physical health but also helps you connect with your inner self and cultivate mindfulness. Mindful yoga practice is perfect for people who don’t like traditional meditation. People who struggle with sitting still or focusing their mind can find yoga practice to be a great alternative to nourish their spirit and relax. 7. Guided Meditation Best for: When you’re unmotivated Guided meditation is a much more passive type of meditation where someone else guides you through the process. Guided meditations can be very diverse in nature and are often another good option for beginners. The instructor or guide in the meditation reminds you to come back to your practice as our minds tend to wander by themselves. This is a perfect option for individuals who want to keep up their meditation habit but struggle to motivate themselves to meditate on their own. YouTube has thousands of free guided meditations, so you’ll never run out of quality guided meditations in any format. > see my articles “How To Lead A Great Guided Meditation” & “The 5 Best Meditation Teacher Training Certifications Of 2023” Conclusion So there you have it, the 7 best types of meditation that can help you reduce stress, nurture your spirit and enhance your overall well-being. I encourage you to try a couple of these out, as each one may not be for everyone. Try a few and see which resonates most with you and your lifestyle. Remember, the most important thing is to approach meditation with an open mind. If you find you like meditation, try to establish a meditation routine to build a habit of relaxing and nurturing your spirit for the

7 Best Types of Meditation: Which is Best For You? Read More »

Struggling To Meditate? 7 Common Issues And Their Solutions

Meditation is great right? Until you end up cross-legged on the floor stressing yourself out over not being able to focus. This can often leave you feeling frustrated, restless, or even doubtful during your meditation practice. Don’t worry, you’re not alone! Meditation can be a challenging practice, especially when you’re just starting out. There are a few common reasons why people struggle with meditation, and luckily, we have the solutions to help you overcome them. Today, we’re going to explore seven of the most common reasons why people struggle to meditate and give you some practical solutions to help deepen your practice and find more peace. 7 Common Meditation Struggles 1. “Am I doing it right?” You may be thinking that there is a right or wrong way to meditate. And if there is a right way to meditate, then you definitely don’t want to do it wrong! Thankfully, there is no right way to meditate. You may want to focus or clear your mind, but the truth is that meditative practice can be whatever you want it to be. In fact, there is even a meditation technique called the “do nothing technique” where you sit and let your mind wander to whatever it wants to think about. Try to leave all expectations of your meditation session at the door before you begin. Your expectations of what “ought” to be done in a meditation session may make you self-conscious and frustrated when you find your mind wandering. As long as you’re taking a few minutes to 2. You can’t stop thinking Many people think that meditation means that they have to clear their mind of all thoughts, and they must be doing it wrong if thoughts keep popping up. However, thoughts aren’t something to be afraid of or avoided in meditation. Instead of judging yourself when thoughts arise and trying to force them out, try accepting your thoughts and allowing them to pass through your mind. Meditation is about accepting the present moment fully and allowing all sensations, thoughts, and feelings to arise and pass away. Your only job is to notice everything that comes up. When a thought comes up just try to notice it, but don’t resist it. There is always another thought to be had, and trying to control them is just going to leave you feeling frustrated. When you start to allow your thoughts to come and go as they please without judgment, you can start to take a step back from them. 3. You feel bored Boredom is a very common problem during meditation. Sometimes it can feel like you’re just sitting there, doing nothing, and your mind starts to wander off to all the other things you could be doing. One of the best things you can do if you’re feeling bored during meditation is to approach your meditation practice with curiosity and openness to whatever arises. If there is boredom, just notice your boredom like you would any other emotion or thought. Just like you would notice any feelings of anxiety or sadness during meditation you can notice your boredom too. It is just another feeling after all. You can also experiment with different types of meditation, such as guided meditations or mantra meditations to help keep your mind engaged and focused. 4. Not feeling motivated to meditate Feeling unmotivated to meditate can be particularly frustrating for people trying to establish a meditation habit. It’s easy to get caught up in the busyness of life and feel like you don’t have time to meditate or that it’s not worth the effort. If you don’t feel motivated to meditate, don’t beat yourself up, this is a very common problem. Remember why you got into meditation in the first place. Reestablish your “why”. Maybe you want to improve your focus, become more patient with loved ones, or release stress from your day. The benefits of meditation really are innumerable. If sitting down in unmoving silence just seems completely unappealing to you, you luckily have other options. The awesome thing about mindful practice is that you can apply it to just about any area of your life. Try mindfully making a meal. Pay close attention and focus your awareness on every vegetable chopped, the sound of the water boiling, or the taste of the delicious meal you just made. Another one of my favorite meditative mindfulness practices is going for a walk. Take a mindful walk and make an intention to be present and mindful of everything that you hear, see, and feel during it. 5. You can’t stay awake Sometimes meditation can leave you feeling so relaxed that you end up falling asleep! This happens more often than you think. The time of day that you meditate will affect how sleepy you are and the likelihood that you’ll fall asleep during your meditation. Some people will actually meditate at night on purpose to help them fall asleep, but if you’re not trying to fall asleep I’d recommend earlier in the day. Morning meditations can be a great way to start your day with a clear mind. Afternoon or midday meditations are also a great alternative to those sleepy nighttime meditations to help you take a break from your day. If you have trouble staying awake during a meditation make sure to check your posture. You’re much more likely to fall asleep if you’re meditating lying down. Try meditating in a chair or upright on the floor to stay alert and awake for the duration of your meditation. 6. Feeling frustrated or irritated Feeling irritation and frustration during meditation is very common. Whether it’s directed at yourself, the meditation or the environment around you frustration can keep you from relaxing and enjoying the benefits of mindfulness. Anger is a common emotion and like all other emotions that arise during meditative practice, we should begin to deal with it just by becoming aware of it. Notice your frustration as it arises and just hold it in

Struggling To Meditate? 7 Common Issues And Their Solutions Read More »

How To Lead a Great Guided Meditation

Guided meditation has been shown to provide numerous benefits, such as reducing stress, improving sleep, and boosting mental clarity. However, leading a great guided meditation can be challenging, especially if you’re new to this practice. It’s hard to know exactly what to do for your first time leading a guided meditation and the endeavor can be quite nerve wracking. Even the experienced meditation instructor has more they can add to their routine to improve a meditation. Whether you’re leading a group of people or guiding someone through a personal meditation, here are a few key steps you can take to make the experience as effective and enjoyable as possible. 8 Steps for a great guided meditation 1. Set the stage Before beginning the meditation, make sure the space is quiet, comfortable, and conducive to relaxation. Turn off electronic devices, dim the lights, and play soft, calming music if desired. Check out my meditation playlist on Spotify for your next meditation class here. Meet your students with a smile as they enter the meditation space. Introduce yourself to the class and welcome them to your class or session. Encourage participants to find a comfortable seat and close their eyes. If you’re leading a group meditation, make sure everyone has enough space. Reassure your participants that there is no right or wrong way to meditate and that they may sit or lay in whatever position is most comfortable to them. Your calm and low pressure attitude will allow your participants to begin relaxing as soon as they walk in. 2. Start with deep breathing Begin the meditation by having participants focus on their breath. Ask them to inhale deeply, hold their breath for a few seconds, and then exhale slowly. Repeat this breathing exercise several times, encouraging participants to focus their attention solely on their breath. This deep breathing exercise will help them to relax and prepare their minds for the meditation. You may also ask participants to breath in specific intervals such as the 4-4-4 method that includes breathing in for 4 seconds, holding the breath for another 4 seconds, and exhaling for out for a final 4 seconds. This method can be repeated as many times as you like and can be modified for longer or shorter inhalations and exhalations. 3. Lead a body scan to relax the muscles When leading a guided meditation, it’s important to have the participants physically relax as much as possible. Remember that the mind follows the body, so if your body is tense your mind will find it hard to unwind. Begin leading the body scan from either the top of the head or the tips of the toes and work your way either up or down the body depending on where you started: Take your time during this portion to really make sure your participants are releasing all the tension stored in their bodies. You can take as long or little as you want for this section. I’d recommend giving this section at least 5 minutes, though 8-10 minutes will be more effective especially for longer meditations. 4. Use imagery and visualization techniques One of the most effective techniques in guided meditation is visualization. Encourage participants to create vivid images in their minds, such as a peaceful beach or a lush green forest. Ask them to focus on these images and use their imagination to create a sense of peacefulness and relaxation. You can also guide participants through specific visualization exercises, such as: Visualizations can be a powerful way to get the thinking mind to calm down and focus in a more beneficial way. 5. Encourage self-reflection Encourage self-reflection during the meditation. Encourage participants to reflect on their thoughts and feelings. Ask them to focus on their physical sensations, such as their breath and heartbeat, and to observe their thoughts without judgment. This self-reflection can help them to develop a deeper understanding of their own emotions and improve their ability to manage stress. This is also a great time to ask deep questions. Give your participants a reflective question meditate on such as: “Where in your life do you feel the most joy?” “Where in your life do you feel the most stress?” “What could you let go of in your life right now?” Asking these kinds of questions allow for a guided meditation to get more personal, intimate, and deeper than your average mindfulness meditation session. Check out Positive Psychology’s top self reflection questions here. 6. Allow for a period of silent and solo meditation It’s important to include a period of solo meditation time during a guided session. Encourage participants to do whatever feels most comfortable in these silent periods. This may be meditating, napping, stretching, or whatever feels right to them in this silent time. Silent periods should be included for at least 5 minutes at the end of your guided meditation, however can be extended much longer depending on the length of the meditation session. 7. Ending the meditation End the meditation by encouraging participants to come back to their senses. Have them wiggle their fingers and toes to awaken their bodies. Lead them through a quick stretch to get them out of their meditative state. Have participants open their eyes whenever they’re ready and sit up at their own pace. Don’t rush meditators in this process, rather let them come back at a slow pace that works best for them. 8. Follow up with participants After the meditation, make sure to follow up with participants. Ask them how they felt during the meditation, what they gained from the experience, and if there is anything you can do to improve their experience in the future. Thank them for coming, be available for discussion after the meditation, and send them on their way knowing you just lead them into a deeper and calmer state of mind for a great rest of their day. Additional tips for a Great guided meditation Provide clear instructions When leading a guided meditation, it’s

How To Lead a Great Guided Meditation Read More »

Discover the 6 stages of awakening and find out where you are in your spiritual journey.

This quiz will take only 1 minute to complete 

Take the quiz now