As a recovering overachiever and chronic over-thinker I can honestly say, with confidence, that mindfulness meditation actually works. And when it comes to mindfulness I have made quite the expert out of myself. In this article I am going to provide you with six different mindfulness meditation techniques from multiple schools of thought, age-old traditions and from the soundness of spiritual coaches that I have encountered along my journey. There are so many different and exciting new ways to meditate rather than the (sometimes) strained buddha-postured rigidity of focusing solely on the breath. These six techniques that I am about to share with you will allow you to relax and clear your mind naturally.
Mindfulness Meditation Can Help You:
Stop panic attacks and anxiety attacks
Reduce stress
Increase levels of awareness
Raise your vibration
And reach expert-level mindfulness!
1) Taoist Forgiveness
This is a meditation technique I learned from the Toaist Master Mantak Chia and requires the understanding of Essential Qi. Essential Qi is the life force energy that permeates the universe giving birth to all of it's forms including Mother Nature. The essense of planet Earth has also been discovered by the Schumann Resonance in modern day science. For this practice, keep in mind that the rising qi of Earth can be experienced many meters above the ground and that qi is always in a state of transformation.
For the Taoist Forgiveness Meditation you will need to:
Place both feet flat on the floor with the intention of connecting with Earth's energy.
Then, we place both hands on your knees and say these three pronouncements: "I forgive. I release. I let go." This may be chanted for as long as it feels right.
As we chant we imagine all of our negative emotions washing away and sinking into Earth's core (or the Earth Star Chakra).
While chanting we forgive those who have wronged us and we forgive ourselves for past hurts. We release this energy into the Earth for the highest good of all and with harm to none. We ask that Earth take this energy to transmute it into light. And so it shall be.
2) The Tree
This is another powerful earth connection grounding meditation in which we imagine ourselves as an effervescent tree of consciousness. This tecnique is more geared to those who enjoy guided visualization formats.
For the Tree Meditation you will need to:
First, sit in any position that feels comfortable to you. Upright in bed, in a chair or atop a cushion on the floor. Make sure your muscles and shoulders are relaxed.
Now imagine roots growing out from the base of your spine winding and twisting down into the Earth. Eventually these roots reach the Earth Star Chakra, a luminous bright light at Earth's core, where these roots are strongly held. Feel the stability of this connection...
Now imagine this powerful bright light surging up through your roots eventually reaching the base of your spine, funneling out through the crown of your head and eventually raining back down into Earth.
You have now created a cyclical fountain of energy that flows in and around you. You are now deeply connected with all of existence.
3) Cloud Meditation
The Cloud Meditation is a meditation technique that increases mindfulness by requiring an active engagement with your thoughts. In this way, we are able to release resistance to our thoughts which can help to reduce anxiety, reduce stress and to raise your vibration.
For the Cloud Meditation you will need to:
Sit it any position that feels comfortable to you.
Begin to focus on the space between your brows. Feel the temperature of the air. Soften your facial muscles and relax your shoulders.
Now begin to notice the thoughts that come up for you, if any.
When a thought arises imagine it as a cloud passing by in the sky of your mind.
Observe each thought cloud, reserving any judgement and allow it to simply float by. Do this until your skies are clear. Eventually, you will find yourself back into your body feeling centered, balanced and clear-minded. In doing this meditation we recognize that a thought is not a part of us but a fleeting awareness.
4) Mala Beads
Mala beads are one of my personal favorite ways of meditating because they are super easy to use and you can take them anywhere! You can adorn them around your neck as a symbol of your sacred union with the divine. You can count the beads in your coat pocket silently while waiting on a checkout line or on your daily commute. Mala beads make meditaion so fun and so easy! Plus there are many from which to choose.
Here are some key things to know:
Mala beads are an ancient tool used for Hindu and Buddhist prayer.
A full mala necklace will contain 108 beads (27 if you purchase one as a bracelet) plus one extra bead known as the guru bead.
Prayer with malas encompasses the chanting of a singular mantra with each bead until a full round has been made.
My personal favorite mantras include:
Aum Sat Chit Ananda (which gives acces to higher knowledge)
Om Shri Mahalakshmi Namah (a hymn to the Hindu Goddess Lakshmi)
"I am___" (fill in the blank)
Chakra sounds such as Om (for the third eye) and Om Mani Padme Hum (meaning praise to the jewel in the lotus).
Chanting creates a single pointed focus and a mindful presence.
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5) Breathe In A to Z
This meditation technique was developed by the divine channel, Esther Hicks and the infinite consciousness she taps into called Abraham.
This "Breath In A to Z" technique is pretty simple and easy:
All you have to do is breathe in and out 26 times for each letter of the alphabet.
For each letter/in and out breath you would assign one high vibrational word beginning with that letter. For A you could breathe in 'Alignment' and breathe out 'Alignment' and for B you could breathe in 'Better Health' and breathe out 'Better Health' and so on.
Whenever you're feeling like you need a quick pick-me-up this is the perfect meditation for you!
6) Center Your Heart
Heart-centering is a typical daily practice previously exclusive only to reiki practitioners. But in the age of information I say the more people who can access their true inner being the better off the world will be!
This "Center Your Heart" meditation entails:
Holding both hands in prayer with the thumbs touching the center of your chest (the heart chakra).
Now allow the awareness of this energy center to fill your being. Now consciously choose to allow whatever comes up for you to simply be there.
Key Tip!
Try focusing on your middle fingers or the palms of your hands to keep intrusive thoughts at bay.
Heart-centering leaves one in a receptive mode of being, a deeper state of awareness and connection with their inner being.
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