Try this: Sit in an upright but relaxed position and close your eyes, hands resting comfortably. Focus on your breath going in and out, up and down. Notice the way the movement of the breath feels in your stomach, chest and nostrils. Instead of reflecting on how it feels, just notice it come and go. Do this for ten minutes. Whenever you drift away, simply direct your mind back to the breath.
2) Compassion Meditation
Try this: Focus on someone in your life that brings you joy, such as a loved one. Direct concise positive thoughts toward them. “May you be free from stress.” “May you be safe and happy,” etc. Add as many good vibes as you want. After a while, change the focus to yourself; instead of “you” the phrases will be “I”. Health? Confidence? Happiness? Wish this for yourself! Try this for someone you don’t normally feel totally compassionate toward such as an acquaintance or someone you’ve had a difficult relationship with. Over time, you’ll transform these negative thoughts.
3) Sound Meditation
Try this: Sit outside or by an open window for. Start with breathing to calm the mind. Whenever you start to notice sounds, just let your mind shift focus. The trick is to only focus on one sound at a time – a bird chirping or car driving by. Once the sound is gone or something else comes into focus, move on. By doing this, you appreciate the little things coming and going at that very moment.
Don’t just wait until you have time to spare – meditation is often most necessary when you feel overwhelmed. And remember to LOVE YOURSELF!
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