3 Simple Ways to Meditate

January 10th, 2016 | 11 comments
3 Simple Ways to Meditate

One of the most important things we can do for ourselves is daily meditation. Meditation is when we set aside sacred time to fill our hearts and feed our souls. It’s also the best way to get centered with a clear mind before we start our day. But before we discuss the “how” of meditation, let’s discuss the “why”.

The way that you start your day will dramatically affect the way that your day turns out. If you start the day in a frantic, rushed, unconscious manner, the rest of your day can unfold in an equally stressful way.

On the other hand, if you start your day in a calm, centered fashion, you are much more likely to be able to maintain that center throughout the day.

Think of it this way. When you get up in the morning, you set up a trajectory of consciousness, based on your state of mind. Your energy, thoughts, and emotions are likely to follow that trajectory. It’s like throwing a ball. Wherever you aim the ball when you exert that energy, the ball will definitely follow that path.

If your thoughts are haphazard, negative, or ungrounded, you are likely to see the effects of that throughout the day. Meditation is a way to take stock of your consciousness, and set the course for the day that you really want. It’s a way to determine the best possible trajectory for your ongoing state of mind.

 

What if I don’t have time to meditate?

overwhelmed woman holding clock

Many people feel that they don’t have time to meditate because they can’t add one more thing to their to-do list. But being centered through meditation can actually calm your mind and make you much more efficient with your time overall.

Time can be rather elastic, if you are conscious. When you are clear, grounded, and centered, you would be amazed at how much more you can accomplish in less time.

The more frantic you are, the more overwhelmed you will feel. The more overwhelmed you feel, the less likely you are to get things done. So taking a short time to quiet your mind and calm your emotions, might save you time in the long run. Plus it can dramatically improve your quality of life overall, and help you to feel a lot less reactive.

Decide if it is worth it to spend 10 to 15 minutes each morning (or more if you like), in order to improve the quality of your entire day. If you still feel that it is literally impossible to do this in the morning, then see if you can make time later in the day.

Whatever you decide, it is important to schedule your time to meditate, otherwise other things are likely to come in the way.

So let’s now discuss 3 examples of simple ways to meditate. There are many more, but these can get you started.

 

1 – The Sacred Space Meditation

Budda statue with three candles.

The Sacred Space meditation is perfect for those who find it difficult to sit quietly with their eyes close for an extended period of time. This is perhaps the easiest and most creative of meditations, and is a good prelude to help you establish a habit of daily centering and reflection.

In case you thought the only way to meditate is to sit still in a yoga position with your eyes closed, here are some dictionary definitions of other forms of meditation.  This gives you an idea of how broad, creative, and personal meditation can be:

  • to reflect upon; study; ponder
  • to plan or intend
  • to think deeply; reflect; muse

The Sacred Space meditation is a great way to begin your day, and set your intentions consciously.

Here are the simple steps for this meditation:

Candles, incense, crystals, and other items for meditation.

  1. Schedule the amount of time that you are willing to spend.
  2. Decide where and when your sacred space will be. It can be a comfy chair, a private room, or even sitting outdoors in nice weather.
  3. Do some simple things to create an ambiance of quiet reflection. Light a candle. Play some peaceful music. You can also add aromatherapy or incense, if you like. Make sure to turn off all distractions.
  4. You can choose from any number of activities to focus your thoughts and feelings in a positive direction. Here are some examples:
  • Write in a gratitude journal
  • Write your goals for the day. What kind of day do you want to have?
  • Write and say affirmations
  • Read an inspiring or spiritual book
  • Relax and set your intention for the day
  • Draw and/or write in a journal
  • Anything else you can think of that puts you in a positive, grounded state of mind

 

2 – The Heart Light Meditation

Heart Light Meditation

This is a simple meditation to practice going within, and feeling the peace and calmness that naturally resides in your heart. This meditation will help you to consciously establish your heart center in your experience. Here are the simple steps:

  1. First stretch to release any tension.
  2. Sit in a comfortable position, close your eyes, and focus on your breath.
  3. Notice how the gentle movement of your breath mimics the movement of ocean waves moving in and out from the shore. You are deeply connected to the Earth.
  4. Each time you inhale, visualize breathing in a soft, comforting, peaceful white light that fills your heart center. This light is the light of Divine Love.
  5. Each time you exhale,  visualize that same gentle light radiating out from your heart, beyond your body, in all directions, and amplifying its energy.
  6. As you breathe in this way, your frequency will begin to rise and you will start to feel more grounded and calm.
  7. When you are finished, open your eyes and try to hold that peaceful, grounded feeling as you go through your day.

If you find that you have trouble being distracted by your thoughts when you do this, play some gentle meditation music and focus on listening to the music. This is an easy way to quiet your mind.

 

3 – Chakra Centering Meditation

This is an easy way to align your energy and feel centered. Chakras are energy centers in our bodies that supply us with life force energy and keep us functioning in energetically harmonious ways.

Following is a diagram of the seven main chakras in the human body, and where they are located:

Diagram of the 7 Chakras on the body. From bottom to top: root chakra (at base of pelvis), sacral (between hip bones), solar plexus (at navel), heart (at center of sternum), throat, third eye (in middle of forehead), and crown (above top of head)

Here are the easy steps for a chakra centering meditation:

  1. Sit in a comfortable position. Close your eyes and take some deep, cleansing breaths. Relax.
  2. Start by focusing on the area at the base of your spine where your root chakra is located. Imagine a brilliant red light in this area. Picture that light energizing and revitalizing that chakra. Linger here as long as you want.
  3. Now repeat the same thing with each of the other six chakras, while visualizing their corresponding colors, and work your way up to the top of your head where your crown chakra is located.

Here are the colors associated with each chakra:

Diagram of colors associated with each chakra

  • Red – root chakra
  • Orange – sacral chakra
  • Yellow – solar plexus chakra
  • Green – heart chakra
  • Blue – throat chakra
  • Indigo – third eye chakra
  • Violet – crown chakra

 

4.  When you have gone through all seven chakras in order, take a deep breath and picture your whole body filled with white light.

Open your eyes, stretch, and enjoy the energized feeling!

 

Some Extra Tips

There are countless creative ways to meditate!

These are only a few of the countless ways there are to meditate. These 3 examples can be done simply and in a short period of time. Of course, you can always extend the time, if you so desire.

Even though morning is the best time to meditate, you can still do these at any time of the day.

I strongly recommend that you schedule the time to meditate, and consider that time to be as important as eating and sleeping are to your overall well-being. Feeding your soul and connecting with your heart are just as important as caring for your physical body.

Once you have established the habit of daily meditation, you can expand on some of these ideas in your own creative way. If you want to take extra time, you can also combine these. Start by creating a Sacred Space environment, then do the Chakra Centering meditation, and finish with the Heart Light meditation. The most important thing is consistency, if you want to receive the full benefits.

Try to regard your time to meditate as a beautiful, daily treat for yourself.  Make it something that you enjoy and look forward to! Remember that enjoyment is the best motivator.

Meditation is an act of self-love. It shows respect and regard for your spirit. It will make you a more loving person, and encourage a vibration in you that helps others to feel better just being around you.

Namasté and have a blessed experience!orchid with stones

How do you feel about the idea of daily meditation? Have you tried it, or is this new for you? Share your thoughts with me in the comments below.

I also put together some quick notes for you with the steps for each of these meditations, so you can try them out.  Just click the box below to download the easy instructions!

Click here to download the instructions for these 3 meditations!

Don’t forget to leave me a comment and share your thoughts!