Mindfulness / Meditation Ideas
Mindfulness / Meditation Ideas
"Whatever you do mindfully is meditation. When you touch a flower, you can touch it with your fingers, but better yet, you can touch it mindfully, with your full awareness. “Breathing in—I know that the flower is there; breathing out—I smile at the flower." While you are practicing in this way, you are really there and at the same time, the flower is really there. If you are not really there, nothing is there. The sunset is something marvelous and so is the full moon, but since you are not really there, the sunset is not for you. From time to time, I let myself look at the full moon; I take a deep breath in and a deep breath out, and I practice: “I know you are there, and I am very glad about it.” I practice that with the full moon, with the cherry blossoms . . . We are surrounded by miracles, but we have to recognize them; otherwise there is no life." Thich Nhat Hanh
Use Google (or other search engine) or click on the following for meditation ideas. An overview of mindfulness and meditation and some tips can be found after the list and before the practice descriptions below (also see references and potential readings) (and for ideas for mindfulness for those with vision impairment, click here, California School for the Blind Mindfulness Curriculum). If you are a veteran, the VA has meditation, Yoga (seated and traditional), and Tai Chi as well as a mindfulness app. Udemy also has courses on meditation, Yoga, and Tai Chi (if there's a course you're interested in and it's not discounted, put it in the wishlist tab until it's discounted).
Three Sighs (article) (video, physiological sighs)
Mini Meditation ("Mini") (article) (audio) (video)
Breathing Exercises, Breath Meditation
Three Minute Breathing Space Meditation
Body Scan (variations: Yoga Nidra, NSDR)
Progressive Muscle Relaxation (can be combined with body scan) (video)
99 Ways to Live a Mindful Life
Visualization Meditation (1) (2) (3)
Pleasant Visualization Meditation
Mindful Walking/ Walking Meditation
Mindful Eating/ Eating Meditation
Lovingkindness Meditation (Metta)
Space-Time Bridging Meditation
Choiceless Awareness / Open Monitoring
Anger (or other unpleasant feelings)
Laziness/ Relaxation Meditation
Mindfulness/ Mediation During Any Activity
Yoga, Tai Chi, QiGong Meditation
BRAIN and the 4 brain characters
Mindfulness for GERD and Stress
"Mindfulness" can be viewed as the cultivation of moment to moment awareness through disciplined attention or "the practice that prevents us from being distracted (from awareness/the present moment)." While mindfulness is a tool that is beneficial for many, it is not a panacea and it is not necessarily effective for everyone (and may even be harmful for some). Its effectiveness depends on how it is used and whether it suits someone's particular needs. For many, though, mindfulness serves as a tool to modify how to process inputs from our senses, including our mind, and respond to perceptions and experiences for the better.
Mindfulness includes awareness of the inputs of the senses, whether perceived as good, bad, painful, joyful, etc., but it doesn't mean attachment to or identification with perceptions and experiences. It is awareness of what is happening in the present moment without attachment. Relevant to this is whether habitual reactivity, craving, or aversion are present as these can be modified over time with mindfulness. Meditation is a specific application of mindfulness with focused, concentrated attention. Mindfulness and meditation are not specific to Buddhism, can be performed without any religious implications, and can be practiced in the context of any religion or no religion (of note, in Aramaic, the language of Jesus, there aren't different words for meditation and prayer but in English there are differences).
People meditate for a variety of reasons, use different techniques, and have a variety of experiences. A common physiological response, across all cultures, is elicitation of the "relaxation response" (rest and digest) and mitigation of the "stress response" (fight or flight). Once the relaxation response is elicited, one can have a variety of experiences. While we may have specific goals initially for mindfulness and meditation, specific states should not be the goal (see attitudinal factors of mindfulness- nonjudging, gratitude, patience, a beginner's mind, trust, non-striving, acceptance, letting go, gratitude, and generosity), and one must be wary of these practices as a spiritual bypass or spiritual escapism (see Myth #4). Once you've started mindfulness and meditation, keep an open mind and practice and observe experiences as they come and go (without attachment, craving, or aversion). And, different meditation techniques can have different effects (breath focus for calming, lovingkindness for positivity, etc.) which is one reason why one should experiment with different techniques.
At the heart of a typical meditation is focusing/ concentrating on a specific object and letting go of everything else (the breath is a common focus - it is a bridge between our voluntary and involuntary physiological systems; if the breath isn't a good focus object, sense of contact with seat or ground, sounds, body regions, etc. are other options). "Mindfulness meditation" is a commonly used term and can be any meditation based on "mindfulness" of what is happening in your body and mind and/or derived from the Satipattana Sutta (see The Foundations of Mindfulness) or another source where the same or similar ideas/ techniques are utilized.
As far as body positions, one can (and should) meditate in any posture, including sitting, standing, walking, and lying down; while some insist on specific body positions, it is probably more beneficial to be comfortable yet still be able to remain awake and alert for formal meditation (unless, of course, you are specifically trying to fall asleep- but this should only be one specific application supplementing an awake and alert practice). It is your practice/ journey- find a position that is comfortable for you to develop and maintain a consistent formal meditation practice.
Different types of mediation use different focus objects (as well as no specified focus object). A focus object is used to calm the mind and bring one into the present moment and out of the mind's tendency to wander into the past or future. Once the mind is calm, we can look deeply at our focal object, thoughts, emotions, ideas, or even "nothingness." One can choose from a variety of meditation objects, internal or external (internal is interoception, external is exteroception): the breath, breathing mechanics/ sensations, the whole body or specific body parts, chakras, sound(s), a candle, a phrase or mantra, a mental or real image (an open blue sky, the horizon, etc.), visualization (walk in a tranquil place, a "safe place," one's idea of "god," etc.), taste(s), smell(s), prayer, etc., possibly with something like incense, a bell, etc. (be aware of external sense perceptions becoming crutches/distractions). One can practice with a single focus object or use a focus object to initially calm the mind (e.g. breath) then deeply focus on something else- a body scan, specific body parts, feelings/emotions, states of mind, thoughts, words, concepts or ideas (insight meditation), etc. Over time, one can practice "choicelessness" or "open awareness"- no specified form, just an open, moment to moment awareness of whatever comes, without goals, expectations, judging or clinging- not doing, just being. Mindfulness meditation is zooming in, open awareness is zooming out.
Common meditations include:
2) mantra and affirmations
3) visualization
4) sense objects (nature, music, candle, sound, etc.)
5) insight meditation/ other (feelings, an idea, memories, a problem, pain, one's idea of god, the nature of the mind itself, phowa, etc.)- insight means clarity- seeing things as they are, not as we wish them to be- in Buddhism, this includes seeing all things manifest as impermanent/ constantly changing, understanding the nature of "non-self," and understanding dukkha.
Breath and body based meditations tend to foster self awareness, health, memory, relaxation and bliss.
Mantra and affirmations are simpler, possibly better for those with religious/devotional leanings, and often produce joy rather than mental clarity, insight, or deep absorption.
Visualizations are positive, creative, and individualistic and can be very calming.
Sense objects take you out of yourself and enhance empathy with, and understanding of, the outer world.
Some advocate a breath focus only for some time (e.g. a year) to develop the ability to concentrate before moving on to other focus objects or meditation techniques. This is an individual choice, and most people can probably try a variety of techniques early on and develop/ build on those that work for them.
Our minds evolved to process sensations and think. Mindfulness doesn't imply becoming a hermit under a tree. We can practice mindfulness during any activity- we can use the mind as necessary for practical purposes and learn to recognize when we are being distracted from simply "being" to being caught up in unconsciousness/ mindless "doing." When we recognize we are distracted from the present moment, we simply observe, non-judgmentally, and we don't identify with or get attached to the distraction (unless, of course, it may be significant, like a fire in your house :) ). Words, thoughts, and ideas have the power to enslave the mind, but they do not define "you" or enslave you unless you allow them to and you reinforce existing thought patterns that may keep you trapped. "What you practice grows stronger," and that applies to mindfulness as well as mindlessness. Fortunately, we can rewire existing thought patterns by stepping back and observing our mind (metacognition) with mindfulness and meditation- we can learn to observe and use our mind, not our mind using us. And, over time, the "monkey mind" jumping all over the place can become tamer and gaps between thoughts increase; in these gaps there is inherent calm, peace, joy, equanimity, etc.
As far as distractions, there are several techniques one can try:
1) Deep breaths- breathe deeply to help refocus; breathe normally once refocused
2) Naming/ labeling - name/categorize the distraction with a simple label ("work," "money," etc., or simply "thinking")- this can facilitate "non-judgmental acceptance" and inhibit emotional charges powering thoughts- don't struggle with an exact, perfect label- simply observe, label, and move on- sometimes, for difficult distractions, a funny name (e.g. Rumpelstiltskin) or talking to it like an ill-tempered child may help
3) Counting- use counting/ labeling with the breath as a refocusing tool- e.g. in/out- mentally tag breathing with "in" and "out" or "one" on inbreath, "two" on outbreath, etc.; don't be dependent on this, however, so you don't focus on the labels/numbers instead of the bodily sensations
4) Mantra- use a mantra- could be something as simple as “meditating;” a mantra can help with concentration but can also lead to focusing on the mantra rather than bodily sensations
5) Thought cancelling- use an opposite thought to "cancel out" the distractive thought- if a thought is related to anger, think about lovingkindness, etc.
6) Time gauging- estimate the time of distraction- "I was distracted for 1 minute," or "since the doorbell rang" - the idea is to pull out of the distraction
7) Switch to a different object- smell, sound, touch, visual, etc.- or technique
Don't be disouraged by distractions- it's what the mind does- it is progress to simply notice thoughts as an observer, and simply noticing distractions is "successful" mindfulness.
"The experienced meditator is not someone whose mind does not wander, but one who gets very used to beginning again."
If a distraction is recurrent or strong, you can contemplate it and try to understand it- this can perhaps be turned into an insightful focus as there is likely a message in there. But always be gentle on yourself and be a non-judgmental observer; if a distraction becomes a hindrance, return to a familiar, calming focus object or, in extreme situations, simply stop the meditation. Finding an experienced meditation teacher and/or a mental health professional, if needed, may be helpful.
Some people are triggered by certain meditation techniques or have recurring painful thoughts (e.g. body scan and prior trauma). Naming the thought(s) may be helpful in such situations- "name the dragon" / "name it to tame it" and come back to your meditation object, mantra, etc. If you do have recurring painful thoughts, traumatic memories, or preexisting mental health conditions (anxiety, depression, etc.), see a mental health professional before, or in conjunction with, mindfulness and meditation (EMDR, eye movement desensitization and reprocessing, may also be a consideration). If mindfulness and meditation work, great- if not, simply drop it.
Meditations can be supplemented by an intention at the beginning and a dedication or contemplation at the end.
Some tips:
1) Be kind to yourself- don't have expectations or preconceived notions of what meditation is supposed to be like- once the relaxation response is initiated and you are focused, a variety of experiences are possible; there are many myths about meditation- over time, you will likely find a meditation technique(s) that works best for you; and your mental patterns will change over time such that your resting mind (default mode network) can be calmer; meditation won't stop thoughts completely, but it can help keep thoughts from controlling you- keep this and other long term benefits in mind
2) Consider meditation as an experiment; try different techniques - start with the breath, if possible, and the body scan - if these don't seem to work for you, try other focus objects/ techniques- but be sure to stick with something for sufficient time as this is like starting an exercise program after not working out for a long time- "saying you can't meditate because you can't stop thinking is like saying you can't exercise because you're out of shape"
3) Start small- 1-5 minutes is sufficient to build upon
4) Try to incorporate meditation into a preexisting schedule- when you wake up, body scan during a shower, before bedtime, after a shower, run, or workout, etc.
5) When starting, find a quiet, peaceful space and get comfortable (sitting in a chair is fine- no need to be uncomfortable); don't position yourself such that it leads to discomfort; ease yourself into a comfortable position, possibly after a few stretches or a mindful walk, then ease yourself into calmness/relaxation, then let the relaxation response and meditation take you where it will
6) Try guided meditation apps or programs (the app Smiling Mind and Apple Music How to Reduce Suffering and Increase Happiness: A 21 Day Meditation Challenge, Kent Walker, PhD, are decent starting points, imo, but there are many others out there); read books, take courses, find meditation partners, join a group that meets regularly, go on a meditation retreat, etc., if you are so led
8) Over time, experiment with inward looking (interospective) and outward looking (exterospective) techniques
9) Try movement meditation techniques if sitting meditation isn't working for you - walking meditation, meditative yoga, qigong, tai chi, etc.
10) Be patient and trust the process; remember your motivation for meditating- relaxation, clear mind, better overall health, reduce anxiety, get along better with others, improve focus, etc., but don't obsess over any "goals"- surrender to the process and let your experience naturally unfold- don't view meditation as a means to an end, it is both the means and the end
11) Let meditation guide you to the present, the only moment we truly have
All writings and teachings are based on the experiences of others- we all have different minds and different experiences- be patient and find your own meditation path and experiences- your path is your path, and there are many ways to experience it...
RAIN can be useful for practicing mindfulness and meditation:
Recognize what is arising
Acknowledge/Accept/Allow it to be there
Investigate thoughts, emotions, physical sensations- what is happening in my body and mind right now; investigation is about awareness and deconstructing the experience with openness and curiosity, it is NOT about solving, judging, or ruminating
Non-identification/Non-attachment- don't take it personally, don't identify with it (e.g. "I am angry" v "the anger is strong" or "there you are anger" etc.), simply rest in natural awareness and let it pass
The following are some mindfulness/ meditation ideas- there are other techniques out there, and one should experiment with a variety of techniques. While there are some common meditation experiences, we all approach and experience meditation differently. Fundamentally, it is the quality of the practice and not the focus object or specific technique that matters. There are many books and apps to help one explore different types of meditation. And, one can incorporate meditation into any activity- even waiting in a line for something, stopping at a red light, etc., can be an opportunity for three sighs, a quick body scan, or some other meditation technique.
Three Sighs:
Three sighs is an easy way to calm yourself relatively quickly and center in the present- these can be done a number of times throughout the day.
Breathe in deeply, feel your abdomen and lower ribs expand ("belly breathe"- use your diaphragm, not your upper chest or shoulders to breathe- you can imagine "massaging" your abdomen with your breath motion)- pause briefly.
Breathe out completely, but not forcefully, and let it all go.
Rest at the pause, briefly, as long as comfortably possible, or until the urge is strong to inhale- repeat twice. This pause is an excellent tool for helping focus in the present moment.
Variation 1: first breath is a very deep breath to open up chest and relax, second breath is a fake or real yawn, third breath is a deep, relaxing breath.
Variation 2: physiological sighs (for each in/out cycle, do 2 inhales, then one exhale (sigh))
Mini Meditation ("Mini"; may be useful in the context of pain, acute stress, grief, guilt, anger, etc.)
30-60 seconds or more of breath focus with or without a phrase or mantra.
Examples: 1) Breathe in peace, breathe out tension,... 2) Calm inside, calm outside
Courtesy of Thich Nhat Hanh, this sequence- in/out, deep/slow, calm/ease, smile/release, present moment/wonderful moment- this can be done in parts as brief meditations or in complete sequence and extended into a long meditation.
1) In, out- helps you calm your mind and focus on your breath; once your concentration is peaceful and solid, go to:
2) Deep, slow- when we breathe calmly and consciously, our breathing gets deeper and slower, peaceful and pleasant; when ready, go to:
3) Calm, ease– "calm" is for calming the body or any non-peaceful emotions/feelings; breathing out "ease" means being calm, light, relaxed; once calm/ease is mastered go to:
4) Smile, release– smile to invoke peace and joy; release anything correlated with suffering- an idea, a fear, a worry, anger:
5) Present moment, wonderful moment– settling in the present moment, the only moment we truly have, free, unattached to past or future issues, recognizing the present moment as a wonderful moment.
Breathing Exercises/ Meditations:
The breath is a focus object for many to calm the body and mind and center in the now- this can be a primary focus for an entire meditation or it can be combined with body scan, visualizations, etc., after using the breath to create an initial calmness of the mind. Awareness of the breath as it is naturally and breath work (controlling the breath, pranayama) are different techniques. Some do not find the breath an optimal focus object, and visualizations, mantra, body scanning, specific body parts or senses, or other focus objects may be useful in lieu of the breath. Be attentive to focusing on bodily sensations rather than labels or counting, if using these, however.
Some examples of breathing exercises/ meditations follow- experiment and use what works for you or come up with some variations on your own:
1) focus on the breath or the body associated with breathing (sensation of air in nostrils and/or belly movement are common focal points)
2) add counting or phrases- counting or phrases can assist in focusing and calming the mind; once focused, let go of sayings, counting, mantra, etc. and simply experience the breath/ focal object in the present moment:
say (mentally or verbally) "in" on inhale, "out" on exhale; say "relax" on inhale, "calm" on exhale or some other mantra or focusing word(s); "in" on inhale, "1", "1" on inhale, "1" exhale or "1" on inhale, "2" on exhale, up to a specified target (or down from a specific number)- to 4 or 10, etc. - then start over or start over if distracted; or, alternate counting up then down; another variation, count up to 10 down to 1, then up to 9 down to one, etc. and repeat, once you get to 1 go back up to 2, then 3, back up to 10;
3) expand focus on breath to include limited or wider surroundings
4) square / box breathing- inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds, repeat (4-4-4-4)- adjust times to comfort level (examples: 4-2-4-2, 3-1-3-1, ranges like 3-5 second inhale, 2-3 second pause, 3-5 second exhale, 2-3 second pause, etc.)
5) 4-7 breathing- inhale 4 seconds, pause, exhale 7 seconds, repeat 5+ times - variation 4-4, adjust for comfort or to experiment
6) Combine with visualizations like inhaling radiant light, walking on a peaceful path, a beach or lake, going to a "safe place," etc.
7) Some breathwork exercises/ breathing meditations:
Three Minute Breathing Space Meditation
Notice what you are experiencing right now- thoughts, feelings, emotions, bodily sensations- just tune into whatever you are experiencing right now and be open to this for a few moments.
Gently redirect full attention to breathing, to each in breath and out breath- focus on the sensations of breathing- if the mind wanders, gently focus back on the breath and sensations of breathing- the breath functions as an anchor to bring you into the present and help you tune into a state of awareness, stillness, and oneness of body and mind.
Expand your awareness to include the body as a whole, as if the whole body could breathe- you could be aware of all the sensations in the body from the top of the head to the toes to the fingertips, to the sensations of the skin, and all sensations inside your body- see if you can allow the sensations to be exactly as you find them, not trying to change them in any way, a sense of opening to what’s here right now, allowing yourself to be exactly as you are.
Start with a few deep breaths.
Go from head to toe (or toe to head or both) and pay attention to/ observe sensations for each body part/region- you can think "aware" on inhale and "relax" on exhale for each region- you can also incorporate sayings like "hello toes," "I am aware of my toes," "I smile to my toes," "I thank my toes," etc. while inhaling/exhaling (or other sayings of awareness, gratitude, etc); notice pleasant or unpleasant sensations and pay attention to them and how those sensations change as you pay attention to them (as an observer, non-judgmentally); experiment with body scan techniques over time; you can breath into and out of specific body parts/ regions or your body as a whole.
Body scanning can be fast or slow- for a fast scan, spend one or a few breath cycles on each region, noting all sensations or no sensations, imagine breathing into and out of each region, moving to the next region on an exhale- alternatively, you can spend more time on each region for a slower, deeper scan (slow scan is recommended for beginners).
(I sometimes use chakras as I progress up or down)
Experiment and discover what works best for you- a quick scan might simply be focused attention on one region or body part- something to bring you to the present- another method is imagining a ring around your body scanning up and down.
Combine breathing with body scan and/or observing emotions/ feelings without reacting- there are endless variations on focusing on the body, the breath, and/or other mediation objects.
A possible ending: whole body breathing - inhaling through the top of the head then exhaling through the feet then inhaling in through the feet and exhaling through the top of the head; also try inhaling through entire body as if skin could inhale and exhale.
Variations: Yoga Nidra, NSDR (Google or search YouTube for "Yoga Nidra" or "NSDR" for other options)
Progressive Muscle Relaxation
Go from head to toes (or toes to head or both) sequentially focusing on and relaxing muscles/muscle groups.
Go from head to toes (or toes to head or both) sequentially flexing and relaxing muscles/ muscle groups- this can be helpful for awareness of muscle tension during body scanning.
Variations: Yoga Nidra, NSDR (Google or search YouTube for "Yoga Nidra" or "NSDR" for other options)
Mixing Mind and Space
Focus on the inbreath, then on the outbreath and let your attention go out with the breath and dissolve into the space around you - let your mind mix with the space as it dissolves- rest in that open space or gap without placing attention on the in breath- place your attention on the next out breath, following it out and mixing your mind with space as it dissolves- rest in that open awareness and repeat the process.
Sky Gazing
Visualize your mind as an open sky and simply observe your thoughts as weather (clouds, etc.); this is an open awareness type meditation that can be done in a formal sitting meditation or while doing anything when your mind is calm and you are the observer in the "being" mode rather than your mind in control and in the "doing" mode.
A variation is to visualize your mind as a body of water and thoughts as surface activity (storms, lightning, waves, etc.) or as murkiness with stillness and clarity as a baseline, always accessible- imagine the surface as you interact with others- let the surface be calm and peaceful and the water be clear.
Standing Meditation
This can be nice when standing in a line at the grocery store, etc.- stand straight, but relax your body, settle your eyes on something and let your gaze soften or close your eyes, do a meditation that you're comfortable with- three sighs, breath focus, visual object, body scan, etc., count breaths, use naming (red, red shirt, etc.), say a mantra, say an affirmation, etc.- or simply focus on the body sensations while standing
Visual Object Meditation
Take a few deep breaths and relax your body and mind.
Focus on an object in front of you, mentally zoom in on the object.
Examine the object's characteristics- shape, color, texture, etc.
Soften your eyes and breathing and when distracted, gently return to the object.
Options: use the object name or traits with breathing- "red" on inhale "rose" on exhale, contemplate memories associated with the object, contemplate the vastness of the object's origins, close your eyes and mentally review the object.
Visualize being in a place of happiness/ peace, radiant light, a walk through places of serenity, floating on clouds, lying on a beach, etc. Many ways to do this.
Pleasant Visualization Meditation
This is an occasion that deviates from the present moment to a past pleasant experience or to an anticipated future pleasant experience- recall a pleasant memory and the pleasant associations or look to a future anticipated pleasant experience and visualize and experience positivity associated with those moments.
Mindful Walking/ Walking Meditation:
While walking, you can use internal or external focus objects- walking meditation can be done at any pace and the distance can be as short or as long as desired.
As with all meditation techniques, there are a variety of ways to do it- it can be as simple as focusing on your breath, on sensations in your feet/legs/body, on stepping movements, on sense objects as they occur- sights, sounds, the wind as it touches you- the present moment is your destination. Focusing on the feet or sensations in the legs may be a good place to start then expand from there.
Walking meditation can be a combination of a focus on the breath while saying "in" during inhalation with each step ("in, in, in"), "out" with exhalation with each step ("out, out, out"); you can recite a phrase or mantra while walking (could be as simple as "walking"- one method is to say "walking" with every other breath); you can focus on each foot touching the ground, you can focus on external focus objects such as sounds, smells, trees, etc., rather than the breath; you can use a variety of counting methods; you can combine sense object focus with breath awareness- keeping a background awareness of your body; you can focus on the air/wind and imagine cool wind as a warm breeze or vice versa; experiment with any of the above to find something that resonates with you. (walking meditation poem)
Snapshot
Intense brief focus on something you see, hear, or smell for 5 seconds- imprint it in your mind then mentally examine it- the mental examination doesn't have to be accurate, just sufficient to focus and relax- pull out the snapshot later and repeat the examination with relaxation- similarly, you can set an intention to focus on any blue objects throughout the day, for example, or set an intention to take 10 snapshots during the day.
Mindful Eating/ Eating Meditation
The basics here, as in all mindfulness practice, include slowing down and being in the present.
Start with a few deep calming breaths.
Observe your food- focus on the color, shape, smell, etc.
Slowly put the food into your mouth and pause before chewing- focus on the textures, the flavors, and your body's responses.
Slowly begin to chew and continue to observe the textures, the flavors, and your body's responses.
Pause before swallowing- when you do swallow, observe the food as it moves down, the residual flavors in your mouth, etc.
At some point, contemplate all the steps it took to get that food to where it now is- from the field/farm all the way to your body- the people, resources, and all the steps involved- this is a way to recognize and appreciate our interdependence.
Lovingkindness Meditation (Metta Meditation)):
In this mediation, we focus on lovingkindness towards ourselves and others.
Start with a few deep breaths and calm your mind. Then let calm, peace, joy, love, kindness, etc., arise within and focus that positivity on any or all of the following: 1) yourself, 2) another being that opens your heart (loved ones, etc.), 3) neutral parties (neighbors, coworkers, strangers, etc.), 4) someone difficult or towards whom you may feel anger/animosity/hatred, 5) all of the preceding, 6) all beings, 7) the entire universe. You can also start with another being that opens your heart then end with yourself.
You can focus on these progressively, from pleasant to neutral to unpleasant people, focus on one or two, etc.- whatever you are comfortable with or wherever your mind/heart may take you. You can do this at any time and not necessarily as a formal meditation - silently saying "may I be happy, may you be happy" or "may you have ease of being, may you be free from suffering" can work wonders after a potentially triggering event with any other person at any time.
Example: Towards yourself: may I be safe and free from suffering, may I be healthy and happy, may I live in peace. Towards others: may you be safe and free from suffering, may you be healthy and happy, may you live in peace.
As part of lovingkindness meditation, you can incorporate forgiveness- focus on harm to others by you, self harm, then harm from others- acknowledge the harm you may have done to others, forgive yourself, acknowledge the harm you may have done to yourself, forgive yourself, acknowledge harm done to you by others, forgive them.
You can add "Thank you, I love you, I'm sorry, please forgive me" or something similar if so led.
9 Fruits Meditation
Use one, any or all of: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and/or self control as a mantra meditation or use them similar to lovingkindness
1) Start with some deep breaths and then a brief breath focus for initial calming
2) Towards yourself: "may I experience and foster ___________"
3) Towards loved ones, then acquaintances and strangers, then those with which you have difficulty, then all beings:
"may you experience and foster ___________"
4) Repeat towards yourself: "may I experience and foster ___________"
This meditation practice balances everything, goes through all locations and practices placing focus on the spectrum.
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Close your eyes, focus on your third eye center or breathing for 3 breaths (interoception)
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Open your eyes and focus on the surface of your body: Look at your hand & focus on breathing for 3 breaths: (50% intero-, 50% exteroception)
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Focus on a location 10-15 ft away & on breathing for 3 breaths
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Focus on a further distance & your breathing for 3 breaths
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Focus on being a small body in this huge universe & on breathing for 3 breaths
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Go back to interoception (step 1) if you want to
There are a number of ways to meditate in the shower and it's a great way to start the day- incorporate breath focus, visualizations, radiant light, mantra, etc. Let the water wash stress, anxiety, etc., down the drain. Focus on the sensations of the water, sounds, etc.
Choiceless Awareness/ Open Monitoring
1) Start with a breath focus to calm your mind, then let your mind wander and observe sensory inputs in the present moment, non-judgmentally, without a specific focus, and without attachments- observe, then let go.
2) Open monitoring does not require a formal practice, but some practices provide a framework which may include a focused meditation to get relaxed, then becoming aware of the space(s) around you in different directions then an expansion to all directions, noticing the sounds and sense perceptions that arise- observing non-judgmentally, without attachment or engagement, then letting them pass.
The main obstacle is being distracted by or focusing on thoughts or external stimuli- our brains are wired to pay attention to distractions and this can make open monitoring difficult.
There is a difference between a distraction and thoughts about a distraction- for example, a dog barking outside and your thoughts of that dog- in choiceless awareness, it is the awareness of those thoughts, rather than the dog, that matter- if you find you are holding on to a thought or focusing on something, simply acknowledge it and let it go.
Open monitoring can improve with practice, as one gets better allowing thoughts to just be thoughts- always be gentle on yourself.
A nice practice is walking in nature, allowing the mind to wander and noticing what it brings, without attachment.
Foundations of Mindfulness
Read the Foundations of Mindfulness section.
Contemplate these throughout the day; these can be used as tools for mindfulness as well as meditation focus objects or ideas for insight:
Body
Breath, whole body, movement and actions, body scan, death and body after death
Emotions/feelings (valence)
Observe pleasant, unpleasant, and neutral feelings – contemplate how these arise and pass away in yourself and others
States of Mind
Recognize desire, no desire, anger, no anger, delusion, no delusion, egoic mind, distracted mind, undeveloped mind (grasping, impulsive mind), supreme mind (pure, non grasping, empty), restless mind, settled mind, bound mind, liberated mind.
Recognize sensory desires, ill will, laziness/apathy/sloth, anxiety, doubt.
Contemplate mindfulness, investigation, energy, bliss, stillness, absorption, equanimity.
Observe how these arise and pass away in yourself and others.
Thoughts
Contemplate the five aggregates – body, feelings, perceptions, mental formations, consciousness- and how attachment occurs through these – investigate and understand how to break free from such attachment.
Reflect on the four noble truths, the eightfold path, dependent origination/ cause-effect, the mind itself
1. Begin by noticing your posture. You may be standing, sitting, or lying down.
2. Notice your body exactly as it is. See if you can tune in to any sensations that are present to you in your body in this moment. There might be heaviness or lightness, pressure, weight. There might be vibration, pulsating, movement, warmth, coolness. These sensations can be anywhere in your body, and all you have to do is notice them. Notice what’s happening with curiosity and interest.
3. Take a breath. As you breathe, relax. Not much to do except be fully present and aware.
4. Now let go of the body’s sensations, and turn your attention to the sounds inside or outside the room. There may be all sorts of sounds happening: loud sounds, quiet sounds. You can also notice the silence between the sounds. But the sounds are coming and going. Notice them coming and going.
5. Note the sounds instead of narrating them. One tendency of our mind is to want to think about the sounds, to start to make up a story about the sound, or we have a reaction to it: I like it, I don’t like it. See if instead, you can simply listen to the sound. Notice it with curiosity and interest. The sounds are coming and going.
6. Check in before you check out. Now once again, notice your body standing, present, or seated, or lying down. Notice any body sensations that are obvious to you. Take another breath, soften, and when you’re ready, open your eyes.
Household Meditation
Before starting, relax your body and take a few deep breaths.
Start any activity that has a clear start and finish (washing dishes, showering, ironing, etc.).
Be present and focus on sensory details or details of the activity, rhythm of activity, etc.
If it helps, name the activity as a mantra or use any mantra or phrase(s) to help focus and keep you in the present.
Check body and breath periodically for relaxation- if distracted, sigh and return.
Going to the Bathroom
Approaching the bathroom, take a few deep breaths.
Get out of your head and into your body- feel the pressure in your bladder- as you urinate, close your eyes, and sigh deeply- relax all the muscles in your body.
Don't hurry- when done, pause and relax- enjoy a moment of nothingness and relaxation- smile and walk away.
Autogenic Relaxation
Repeat the following phrases three times while visualizing the effects:
1) My arms are heavy (muscle relaxation)
2) My arms are warm (vasodilation)
3) My heartbeat is calm and strong
4) My breathing is calm and relaxed
5) My abdomen radiates warmth (relaxed organs)
6) My forehead is pleasantly cool (relaxed brain)
Finish by repeating a mantra- "I am at peace" or "I am calm" etc.
Space Meditation
What is it that allows us to see things as separate objects? Space. The "emptiness" of space is what makes us perceive objects as separate objects - so, space isn't nothing - it is fundamentally a part of everything- without space, no "thing" is possible.
Shift your awareness to space between your hands, your fingers, people you see, any objects in front of you - shifting your awareness to this "nothingness" can slow down the thinking/ interpretive mind. Contemplate the vastness of all the space that is here, in your present surroundings, then how much space there is in the universe (which is estimated to be 95% "space" and only 5% matter). Looking at the night sky and focusing on the vastness of space is a variation on this.
Anger (or other unpleasant feelings):
Anger (or other unpleasant feelings) may be useful at times- unchecked, however, it can be detrimental. The arising of anger (or other unpleasant feelings) is inevitable- look deep for the root of the anger and try to understand it- it is arising for some reason (desire, pride, agitation, suspicion, false assumptions, etc.)- the anger is yours to water or not water- when it arises, breathe deeply and try concentrating on the breath or some other focus object- we don't ignore anger, we experience it, acknowledge it, investigate it, and don't give it control.
Examples of some phrases to possibly use with breathing when experiencing anger:
Breathing in, "I recognize you anger," breathing out, "I calm my body and mind"
Breathing in, "I know that anger is in me," breathing out, "I know that anger will pass"
Breathing in, "I see you anger," breathing out, "I know that you will leave"
Breathing in, "I see you anger," breathing out, "I see calm"
Waking Up
Combine breathing with body scan- start by breathing in energy, breathing out sleepiness, then go from toes to head, waking up each part of your body- begin and/or end with focusing on an intention for the day- for example, I am grateful, may today be a good day, etc.
Mindful Rose Meditation
Calm the mind initially with your preferred method, then imagine a rose at the center of your brain - contemplate all aspects of a rose, associate the rose with positive energy/feelings, then associate those thoughts with yourself and others.
Bubble Meditation (consider for kids)
Take some deep breaths and relax your body.
Imagine you have a big magical bubble blower in one hand.
Imagine you have a big bottle of magic bubble soap in the other hand - dip the blower into the magic bubble liquid.
Start to blow through the bubble blower to make a giant bubble- place any worries or fears you have about anything into the bubble as you blow it up.
Continue blowing until you think the bubble is big enough- keep breathing as you fill the bubble in your mind- don’t hold your breath.
Once everything is in the bubble, watch a friendly wind come and carry the worry bubble far away- so far away you never have to worry about it again- watch it disappear.
Blow up as many bubbles as you need- put anything in there that is bothering you, and watch as the wind carries the bubbles far away, floating into nothingness.
Use the magic bubble blower whenever you need- just imagine it in your mind.
Laziness/ Relaxation "Meditation"
1) Plop down on floor, couch, anywhere, with relaxation intention (laziness focus)
2) Close eyes (optional)
3) Big relaxation on exhales, imagine sinking into support surface- relaxation/laziness in the moment is focus
4) Lift arms, legs and let them flop down a few times- nothing to do but rest and drift (falling asleep is fine)
Reverse Meditation
This is similar to exposure or desensitization therapy in psychology- an example is finding a distractive/ noisy environment for meditation- some induce physical discomfort, watch horror movies, etc. The point is to transcend such things and maintain equanimity/ peace.
Mindfulness/ Mediation During Any Activity:
During any activity, make that your purpose and your universe. Pay attention to what you are doing in the present moment and let that be your being and doing. When walking, focus on your movements, your breath, the sounds in the present moment, etc. This can be applied to anything.
"What is Zen? Doing one thing at a time."
Jhana (Absorption) Meditation
Jhanas are subjective and descriptions can vary, but they are worth exploring if not simply to observe your meditation practice (Google Jhana Meditation). The trick is not striving, but achieving sufficient concentration to invoke the relaxation response and then letting experiences unfold:
Start with an "access concentration" focal object (e.g. breath, but could be anything)- once you are fully there with your focus object, you've achieved access concentration.
When a pleasant sensations arises, let go of the access concentration focus and switch awareness to the pleasant sensation.
Let the pleasant sensation awareness take you where it will- don't force anything.
First jhana: extremely pleasant sensations, cessation of physical aches
Second jhana: emotional joy and increased serenity
Third jhana: joy changes to a more subdued feeling of contentment
Fourth jhana: equanimity, with neither positive nor negative sensations in mind or body, an all-pervasive peace, with the mind singularly focused upon itself
Fifth jhana: attention shifts outward as if watching from above, the body experiences floating, expansive sensations, as though it were gradually filling out all of space
Sixth jhana: the unlimited space he/she “occupies” includes his/her own consciousness, a sense of unification with nature and concentration becomes further pinpointed
Seventh jhana: realization that infinite consciousness contains nothing permanent, the universe is always in flux
Eight jhana: indescribable peace, little realization of the experience but not entirely unaware of what is happening
(ninth jhana – a complete termination of all feeling and perception)
Focus on an affirmation, mantra or phrase- deeply focus to the point of transcendence- the words are just tools
Possible ideas (modify, create your own, explore others)
1) Thank you, I am grateful 2) All things are impermanent, this shall pass 3) I surrender, I trust, I accept, I feel to heal 4) The past is gone, the present is new 5) Healing is in me 6) All things are one 7) Peace within, peace without 8) Goodness, kindness, joy 9) Breathing in I am grateful, breathing out I am at peace 10) Meditating 11) Let go 12) Om 13) Peace 14) Love
Start with a mantra, then move to breath focus, then finish with a deep inhalation with palms pushed together or arms raised, then relax and exhale.
Some practice "insight meditation" as a contemplation within meditation- use the breath or another focal object to initially calm and stabilize the mind then bring a word or idea into your meditation as your focal object and look deeply at it - focus such that the lines between subject and object blur/ merge (e.g. if "peace," feel/ be peace); what thoughts related to the object pop up, do you have attachments to the word/ idea, how does the word/idea fit into your practice, your life, the four noble truths, the eightfold path, or the foundations of mindfulness
Mindfulness of Complaining
Pay attention to whenever you complain, even the slightest, about anything, and possibly keep a log for a given period of time (half day, day, etc.)- note how you feel when complaining and how you feel after the overall time period is over - contemplate why you complained, how it made you feel, and the results- was the complaining rooted in the egoic self?
Zazen Breath Awareness Meditation
Beginner Zen meditation: get in a comfortable posture, set an intention, close your eyes or soften your gaze to a spot in front of you, bring awareness to your breath, feel and simply observe your breath and body as your lungs expand and contract, count each inhale up to 10 then begin again, if you lose count, start over- variations: count exhales or don't count- if thoughts pop up, label them and don't engage them (e.g. hello work, etc.), just acknowledge them and return to the breath- start with 5 minutes then progress- use your breath throughout the day to center in the present moment
Tonglen (giving and taking/ sending and receiving)
Typically, while inhaling take in suffering, while exhaling we send relief- Tonglen can extend infinitely, from yourself to the whole universe
Generally, on inhale, you take in (receive) the pain and suffering of yourself and others, on exhale you send (give) healing, space, compassion to yourself and others- like you are a "filter": "You are transmuting that spiritual exhaust to pure spiritual oxygen, like a tree transforms exhaust to clear air."
Examples:
1) Sit in meditation for a few minutes- after your mind is calm, breathe in any pain/suffering you may be experiencing then breathe out healing/compassion to yourself.
2) Think of another person who may be experiencing similar pain or suffering and breathe in their pain and suffering with your own then breathe out compassion and healing toward that person and yourself.
3) Think of all people who may be experiencing similar pain or suffering and breathe in their pain and suffering with your own then breathe out compassion and healing toward the whole world.
4) Visualize yourself, others, and/or the whole world- breathe in completely, taking in all the negative energy, on exhale, release positive energy.
Yoga, Tai Chi, QiGong Meditation
Focus on breath then visualize doing yoga, tai chi, or qigong movements.
Mindfulness Day
Set aside one day a week for intentional, all day mindfulness - let this spill over into the rest of the days.
BRAIN and 4 brain characters (Jill Bolte Taylor)
BRAIN is a mnemonic for reflection on the "4 characters"- (1) left thinking, (2) left emotional, (3) right emotional, and (4) right thinking, and you can do a "BRAIN huddle" (for at least 90 seconds- this is how long a typical stimulus might last if not reinforced/ perpetuated- anger, etc.):
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“Breathe and focus on your breath. This enables you to hit the pause button, interrupt your emotional reactivity, and bring your mind to the present moment with a focus on yourself.”
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“Recognize which of the Four Characters’ circuitry you are running in the present moment.”
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“Appreciate whichever character you find yourself exhibiting, and appreciate the fact that you have all Four Characters available to you at any moment.”
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“Inquire within and invite all Four Characters into the huddle so they can collectively and consciously strategize your next move.”
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“Navigate your new reality, with all Four Characters bringing their best game.”
Character 1: Left-Brain Thinking (Serial Processor)
Verbal, thinks in language, thinks linearly, past/future based, analytical, focuses on details, seeks differences, judgmental, punctual, individual, concise/precise, fixed, focus on ME, busy, conscious, structure/order, organizes everything, categorizes well, is naturally mechanical, is neat, plans well, respects authority, critically judges right/wrong and good/bad, counts everything, is protective.
Character 2: Left-Brain Emotional
Constricted, rigid, cautious, fear-based, stern, loves conditionally, doubts, bullies, righteous, manipulates, deceives, tried and true, independent, egocentric, selfish, self-absorbed, self-righteous, self-promoting, critical, superior/inferior, right/wrong, good/bad, anger/name-calling, feels guilty, internalizes shame, negative self-judgment, anxious, whines, blames, holds grudges or resentments, no respect for authority.
Character 3: Right-Brain Emotional
Expansive, open, experiential, risk taking, fearless, friendly, kind, empathic, loves unconditionally, forgiving, trusts, supports, grateful, playful, joyful, goes with the flow, awe-inspired, curious, creative/innovative, collective, sharing, equality, contextual, style, hopeful.
Character 4: Right-Brain Thinking (Parallel Processor)
Nonverbal, thinks in pictures, thinks experientially, present moment-based, kinesthetic/body, looks holistically at the big picture, seeks similarities, compassionate, lost in the flow of time, collective, flexible/resilient, open to possibilities, focus on WE, available, unconscious, fluid/flow, aware, expansive, connection, accepting, embraces chance, authentic, generous of spirit, clarity, intention, vulnerability.
Mindfulness for GERD and Stress
https://www.generationcalm.com/blog/5-relaxation-techniques-that-will-help-your-gerd-and-stress/
There are plenty of resources for mindfulness and meditation- apps, groups/sanghas for mediation (remote or in person), books (or Libby), YouTube videos, Google search, etc.- about mindfulness, breath work, all types of meditation, etc. With respect to apps for guided meditations or breathing, Smiling Mind is good for beginners and free but there are others out there (Plum Village, Jon Kabat-Zinn, Mindfulness, Ten Percent Happier, Headspace, Calm, Breath2Relax, iBreathe, etc.). Something on Apple Music with some philosophical commentary is How to Reduce Suffering and Increase Happiness, A 21 Day Meditation Challenge by Kent Walker, PhD and there are many other guided meditations as well. Yoga, QiGong, and Tai Chi are also excellent ways to practice mindfulness/meditation and there are many resources out there for these.
If you are a veteran, the VA has meditation, Yoga (seating and regular), and Tai Chi as well as a mindfulness app:
Android: https://play.google.com/store/apps/details?id=gov.va.mobilehealth.ncptsd.mindfulnesscoach
iOS: https://apps.apple.com/us/app/mindfulness-coach/id804284729
May your journey be peaceful.