You don’t have to sit on a cushion before an altar with incense burning. You don’t need to dedicate an hour (or even 30 minutes!) of your day. Simply watch your breath for a few minutes at a time … while you’re in the shower or at your desk, or while you’re commuting, cooking, or working out.
It’s as simple as that … breathe in, out, in, out. You’ll feel your mind begin to get quiet and still. Your breath is your refuge – you can come back to it at any time. Meditation shouldn’t be a chore – it’s a treat! Make it your cookie break.
As the earth turns inward in autumn, we have a chance to get quiet, calm, grounded. Make this season a mindful opportunity to tap into the restorative energy of the earth. We’ll show you how with these meditations for fall.
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3 Meditations to Warm Your Heart and Quiet Your Mind
1. MANTRA MEDITATION. Sure, you can chant complicated Sanskrit mantras, but really all you need is one. ‘Om … sah.’ That’s it. As you breathe in gently, say to yourself (or out loud, if you’re in the mood) … ommmmm. As you breath out slowly, say … saaaahhh. Your mantra will echo the natural rhythm of your breath and help you feel more grounded. Om, sah, om, sah, om sah. Breathe.
2. BODY MEDITATION. Sit comfortably cross-legged or in a chair. You can even try this one lying down! Focus all your attention on the part of your body that’s touching the earth – your legs, your bum, your ankles, your feet, the backs of your arms and legs, your back, the back of your head. Allow all your energy to pool into those parts of your body. Let yourself get heavy. With each inhale and exhale, feel yourself get heavier and more rooted. Breathe.
3. VISUALIZATION MEDITATION. With this practice, you use an image – in your mind or out in the world – to focus your meditation. Sit comfortably and slow your breath. If you’re using your imagination, let your mind settle on an image that calms you. Maybe it’s a burst of light or a favorite place or the face of someone you love. If you’re using a prop, let your eyes settle on an object that calms you. It could be a flower or a photograph or a view out your window. The idea is to let your mind rest on the image or object. Let your thoughts come and go. Allow the image fill you with quiet peace. Breathe.
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