- Following the breath
- Focusing on an object
- Guided meditation
- Focusing on an imaginary object
- Meditating to music
- Mindfulness to driving
- Reviewing the day
- Walking meditation
- Focusing on taste
- Body awareness
- Previewing the day
- Focusing on sounds
- Self massage
- Mindfulness to a household chore
- Breathing with pet
- Mindfulness to massage
- Body awareness (alt)
- White light
- Buddha board
- Brain training
- Repeat of Day 1
Showing posts with label Meditation. Show all posts
Showing posts with label Meditation. Show all posts
Meditation - Conclusion
The 21-Day Meditation came to an end about two weeks ago. Each day i focused on a particular way to meditate for at least 5 minutes. Here's a link to each day's meditation:
Meditation - Day 21
Being the final day of the 21 day meditation challenge, i decided that i would return to my original method of meditation and that is simply to concentrate on the breath. In through the nose, out through the mouth. The focus is solely on the breathing and the rising and falling of the stomach.
It felt like these 5 minutes went by much quicker than the 5 minutes from Day 1's sit.
It felt like these 5 minutes went by much quicker than the 5 minutes from Day 1's sit.
A conclusion post is soon to follow.
Meditation - Day 20
Today my meditation consisted of using a mind training app i found in the Google Play store. The app offers a bunch of different games that are meant to force me to use my brain. I zoned out for 5 minutes and put full concentration into the games.
I noticed once that while i was playing, my breathing was really slow and my body was relaxed. I suppose this wasn't a meditation in the traditional sense, but the benefits were similar.
I noticed once that while i was playing, my breathing was really slow and my body was relaxed. I suppose this wasn't a meditation in the traditional sense, but the benefits were similar.
Meditation - Day 19
I received in the mail today a Buddha Board so i chose to use my five minutes playing with my new toy. It's basically a blank canvas that you can write on with water. The image will only remain for a little while before it disappears.
It is a great reminder to be in the moment and that nothing is permanent.
The five minutes were up before i knew it!
Meditation - Day 18
Today for my meditation i set the timer for 5 minutes. I laid in shavasana and tried to picture a bright white light. The light started at the tips of my toes and worked its' way up my body. Toes, feet, ankles, shins/calves, knees, thighs, waist, naval, sternum, tips of the fingers, hand, forearms, top of the arms, shoulders, chest, neck, chin, mouth, nose, ears, eyes, forehead, back of the head, top of head. I had just began to picture my whole body glowing in this bright white light when....RING!
I was surprised that the alarm went off so quickly. I was certain that i had taken up no time at all but actually the whole 5 minutes had passed.
I found this meditation to be very relaxing.
I was surprised that the alarm went off so quickly. I was certain that i had taken up no time at all but actually the whole 5 minutes had passed.
I found this meditation to be very relaxing.
Meditation - Day 17
Today's meditation was similar to the body awareness meditation, except this time i concentrated on areas that were tight or sore. I directed my breath to those areas as a sort of healing energy. For me, the tight areas were mostly in my shoulders and my upper back, so that is where the inhales were directed. The exhales were meant to expel the tightness, soreness, etc.
Although bringing attention to the areas that are causing discomfort might seem silly, i actually found the breathing to be very helpful. Upon completion of the 5 minutes, i felt more relaxed and at ease.
Although bringing attention to the areas that are causing discomfort might seem silly, i actually found the breathing to be very helpful. Upon completion of the 5 minutes, i felt more relaxed and at ease.
Meditation - Day 16
Today's meditation involved delving completely into an activity. My girlfriend likes to have her neck and back rubbed (who doesn't, i suppose) so i figured it would be a great opportunity to complete 5 minutes of meditation while doing so.
I normally look upon the task as something that i do because i'm nice, not something that is actually benefiting me. However, when i took the time to concentrate fully on what i was doing, it was no longer about her.
I'm beginning to realize that bringing bringing mindfulness to everyday activities is a great way to calm the mind.
I normally look upon the task as something that i do because i'm nice, not something that is actually benefiting me. However, when i took the time to concentrate fully on what i was doing, it was no longer about her.
I'm beginning to realize that bringing bringing mindfulness to everyday activities is a great way to calm the mind.
Meditation - Day 15
Today i chose to sync my breath with my pet. I sat and watched Otto breathe in and out and tried to mirror his breaths with my own. I tried to do this for five minutes but the puppy got restless and moved before the time was up. I liked this method as i found myself simply following the outline of his stomach and not really thinking much about my own thoughts.
Meditation - Day 14
Today's meditation consisted of bringing total awareness to an everyday activity. It is similar to the driving meditation i did a few days ago, but this time i chose a household chore.
I set the timer for 5 minutes and began to unload the dishwasher. I tried to concentrate on nothing except the task at hand. Picking up a dish and putting it back in its' place.
I found that this exercise was an easy way to incorporate meditation and awareness into something that i was forced to do anyways. It took the dullness out of the situation and made the whole experience worthwhile.
I set the timer for 5 minutes and began to unload the dishwasher. I tried to concentrate on nothing except the task at hand. Picking up a dish and putting it back in its' place.
I found that this exercise was an easy way to incorporate meditation and awareness into something that i was forced to do anyways. It took the dullness out of the situation and made the whole experience worthwhile.
Meditation - Day 13
Today the meditation focused on my body. I set the timer for 5 minutes and got out a lacrosse ball. I stood back toward the wall and positioned the ball between my back and the wall. I moved the ball around and when i found a tender spot i leaned back a little deeper and took a deep breath in through my nose and into my stomach and let it out forcefully through my mouth. This usually allows the ball to penetrate the tissues a little deeper and get beyond that sticking point.
I paid close attention to all of the sensations of my body. At some points i felt pain and other times the massage felt good. The 5 minutes were up before i knew it.
I paid close attention to all of the sensations of my body. At some points i felt pain and other times the massage felt good. The 5 minutes were up before i knew it.
Meditation - Day 12
For today's meditation i decided to go back to concentrating on one of the senses. As you might recall, one of the prior meditations was to focus on taste.
I set my timer for 5 minutes and started to listen to every single sound i could possibly hear. I started out with sounds that were close to me like my puppy breathing and other sounds inside the room.
I set my timer for 5 minutes and started to listen to every single sound i could possibly hear. I started out with sounds that were close to me like my puppy breathing and other sounds inside the room.
I then started to expand by listening for things outside the room. Sounds of the dishwasher running in the unit upstairs, creaks and other noises that the pipes make, etc.
I finished by listening to my body's own sounds. The sounds of my breathing, my stomach growling, my heart beating.
Never judging, trying to dissect the sounds, or figure out where they were coming from; simply being a passive listener for 5 minutes.
Never judging, trying to dissect the sounds, or figure out where they were coming from; simply being a passive listener for 5 minutes.
I found this to be a very relaxing meditation and when you are truly focusing on the noises it seems like, if only for a tiny bit, you are able to mind the gap. It wasn't perfect and i still found myself anticipating the alarm, but it was one of the better sits i've had.
Meditation - Day 11
Today i chose to sit and think about how my day was going to progress. Exactly the opposite of the reflection meditation i did the other day.
I began by taking three deep breaths, in through the nose and out through the mouth. I started thinking about what would happen right after i was finished meditating and tried to go through my entire day in as much detail as possible, ending with me laying down at night.
An interesting thing happened. I thought specifically about a pot hole i would have to avoid on my way to the gas station. On the actual drive, i had all but forgotten about it until i was only a few hundred yards from the hole. I'm not sure if having this recollection was a coincidence or not, but i thought i'd share.
I began by taking three deep breaths, in through the nose and out through the mouth. I started thinking about what would happen right after i was finished meditating and tried to go through my entire day in as much detail as possible, ending with me laying down at night.
An interesting thing happened. I thought specifically about a pot hole i would have to avoid on my way to the gas station. On the actual drive, i had all but forgotten about it until i was only a few hundred yards from the hole. I'm not sure if having this recollection was a coincidence or not, but i thought i'd share.
Meditation - Day 10
Tonight i chose to do a body awareness meditation. Body awareness was my favorite meditation from the Relaxation Training course i took at Cleveland State University. Since i couldn't remember it, a quick Youtube search revealed the following:
I encourage you to find a comfortable place to lay in shavasana and click the video. I was quite happy that i did! The time flew by and i feel quite relaxed.
I encourage you to find a comfortable place to lay in shavasana and click the video. I was quite happy that i did! The time flew by and i feel quite relaxed.
Meditation - Day 9
Today i wanted to focus on the senses so i set the timer for 5 minutes and broke off a square of dark chocolate.
I took about a full minute to smell and look at the square before i put it in mouth. I let the chocolate rest on my tongue and melt at its own pace. I tried to notice not only the subtleties in taste, but also the texture and on anything else i could focus.
Although this was a great way to meditate for 5 minutes, my mind still couldn't stay completely focused. Sometimes it's fun to fail.
I took about a full minute to smell and look at the square before i put it in mouth. I let the chocolate rest on my tongue and melt at its own pace. I tried to notice not only the subtleties in taste, but also the texture and on anything else i could focus.
Although this was a great way to meditate for 5 minutes, my mind still couldn't stay completely focused. Sometimes it's fun to fail.
Meditation - Day 8
Today i chose to meditate while walking. I set the timer as usual and went for a walk as i normally would, only this time paying special attention to my breathing and my surroundings.
Most of the meditation went as planned but i must admit that during the walk i took out my phone to see how much time i had left. (over 1:30 remained)
Meditation and mindfulness are two sides of the same coin. Previously, i thought that meditation meant sitting in a certain way and doing a certain thing. I'm learning that there's plenty more to it than that. I'm also learning that there are numerous ways to incorporate a meditation/mindfulness practice into activities that i am already performing on a daily basis.
Most of the meditation went as planned but i must admit that during the walk i took out my phone to see how much time i had left. (over 1:30 remained)
Meditation and mindfulness are two sides of the same coin. Previously, i thought that meditation meant sitting in a certain way and doing a certain thing. I'm learning that there's plenty more to it than that. I'm also learning that there are numerous ways to incorporate a meditation/mindfulness practice into activities that i am already performing on a daily basis.
Meditation - Day 7
Today i waited until the end of the day to sit. I set the timer for five minutes and sat on a cushion on the floor. I decided that today's meditation was going to be to replay my day in as much detail as possible.
It's interesting to try and think about every little detail from the entire day. Inevitably, this reflection didn't take the entire five minutes and i found myself anticipating the timer again.
It's interesting to try and think about every little detail from the entire day. Inevitably, this reflection didn't take the entire five minutes and i found myself anticipating the timer again.
Meditation - Day 6
Today i chose to bring mindfulness and awareness to an activity. Since i had three hours of driving to do , meditating while driving seemed fitting. I set the timer for 5 minutes, turned off the radio, and completely focused on the task at hand.
I tried to maintain even breathing, in through the nose and out through the mouth. For the next five minutes, i concentrated as much as possible on the actual driving. Feeling the vibrations in the steering wheel, hearing all of the random noises, eyes focused on either the road in front of me or one of my mirrors.
The five minutes seemed to go by really quickly. Doing a quick mindfulness meditation while commuting to work might be something i try in the future. It's a quick and easy way to incorporate mindfulness into my every day life.
I tried to maintain even breathing, in through the nose and out through the mouth. For the next five minutes, i concentrated as much as possible on the actual driving. Feeling the vibrations in the steering wheel, hearing all of the random noises, eyes focused on either the road in front of me or one of my mirrors.
The five minutes seemed to go by really quickly. Doing a quick mindfulness meditation while commuting to work might be something i try in the future. It's a quick and easy way to incorporate mindfulness into my every day life.
Meditation - Day 5
Today i set the timer for 5 minutes and turned on some relaxing music. I breathed in slowly through my nose and released out of my mouth.
I tried to simply lose myself in the music and think about nothing else.
It worked for a time but i started to anticipate when the song would be over and what the next song would sound like. Typical distractions.
I tried to simply lose myself in the music and think about nothing else.
It worked for a time but i started to anticipate when the song would be over and what the next song would sound like. Typical distractions.
Meditation - Day 4
This morning i chose to focus on an imaginary object. I sat with a straight spine on the edge of the couch with the timer set to 5 minutes and imagined myself on the beach. I went into as much detail as i could. I saw the vast ocean and a large piece of driftwood, heard the birds in the sky and the sound of the waves crashing on the shore, i felt the sand beneath my feet and the warm air on my skin. I tried to imagine what it would smell like and taste the saltiness of the air.
Unfortunately, that didn't last the whole five minutes and i found myself not only drifting but anticipating the alarm again. (The purpose of the alarm was so that i didn't have to worry about the time)
It's not supposed to be easy, though. That's why it's called a meditation practice.
Unfortunately, that didn't last the whole five minutes and i found myself not only drifting but anticipating the alarm again. (The purpose of the alarm was so that i didn't have to worry about the time)
It's not supposed to be easy, though. That's why it's called a meditation practice.
Meditation - Day 3
Today i chose to do a guided meditation. I went to youtube and searched for a "five minute guided meditation" and the video below is one of the many that came up.
I enjoy guided meditations because it allows me to relax and simply rely on the guide to let me know what to do. It can also be distracting though as i found myself waiting to hear the voice as opposed to focusing on myself. Overall, the time went by a lot more quickly using this method.
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