In today's modern world, it's easy to feel scared, overwhelmed and helpless. I'm sure you've had similar thoughts and feelings. What it comes down to for me is control and the freedom of choice. I don't have control over things that are happening in the world right now, and a lot of choices are being taken away from us.
With many of my clients, I have had some in-depth conversation about wellness in 2020 and the ever-changing nature of healthcare (many of you can't get to see a Doctor face-to-face or have simple routine check-ups). A great deal of 2020 has felt out of control, so looking at what you can control is very empowering.
For example, I do have control over is how I react to these changes and what I can do next.
I have been meditating for over 15 years, and if you have ever tried meditation, you'll know just how peaceful and calm it can be just to be still and pause for a moment. It's a chance to breathe, to be in the moment, find your inner calm, and let your troubles melt away.
If your life is busy and you are always on the go, you may crave a little bit of solitude now and then, and research shows us that mediation is so much more than a pocket of peace and quiet. It can also reduce stress, control anxiety, enhance self-awareness, improve attention span and reduce age-related memory loss.
Here are three beautiful mediations to help you find your inner peace this week, no matter where you are on your wellness journey.
Grounding Meditation
This meditation is for connecting you back to your body and to root your energy back into the earth. It's a great one to try if you are feeling overwhelmed or anxious and is particularly useful when you feel frazzled or stressed out.
Try this as a morning meditation, so that you can carry that grounded feeling with you into your day.
Sit upright either on the floor, or in a chair with good back support, and relax your palms into your lap facing upward.
Close your eyes and take three or four deeps breaths in, and as you breathe out, release the tension in your body.
Visualise a golden light of energy coming from the sky down into the top of your head (your crown chakra). Allow this light to pass through every cell in your body and then through your feet.
Imagine this energy then creates roots that come from your feet and anchors you into the earth. Because it's energy, those roots dynamically move with you wherever you go in the world. You are now grounded in a positive, healing light and energy system.
Turn your palms downwards onto your lap, and as soon as you do, the energy stays in your body but is no longer flowing into your crown chakra. Open your eyes and go into your day feeling protected and well.
You may feel a bit tingly, but you should feel emotionally stronger and a bit more present in your body.
Heart Rhythm Meditation
Heart rhythm meditation is a powerful tool for inner discovery and transformation. It's excellent for reducing stress and restoring inner calmness too. With daily practice, this meditation will help to clear mental and emotional energy. This energy is replaced with a joyful and meaningful, harmonious and loving outlook on life.
Again, the start of each day is a good time to try the heart rhythm meditation. Try it for yourself.
Find a comfortable place where you can relax and will not be disturbed.
Sit on a chair with your feet on the ground, and hands gently resting on your legs, palms up, or on a mat in a more traditional pose is fine.
Make yourself comfortable and allow your body to relax fully. Start observing your breath as it flows in and out of the body. Connect to your breath and its natural rhythm.
For the next few breaths, inhale positivity and relaxation, and exhale stress and tension. Continue breathing in and out with the natural rhythm of your breath. Feel your belly muscles engaging on the exhale, supporting you as you let go of any stagnant air in your lungs. With practice, you will begin to sense your heartbeat and allow your in-breath to arise naturally.
Now start breathing more fully, allow your belly to expand with each inhale of breath. Notice as with each in-breath how your chest rises and falls. For the next few moments, place your focus on your chest, noticing its natural movement. On the next inhale, hold your breath at the top for 3-4 seconds (or as long as comfortable), and then gently let go. In the space of stillness, I invite you to connect to the heartbeat, feel your pulse. Connect to your heart, to its rhythm, and feel its strength.
Now, as you breathe, start balancing your breath. To help you connect to your heart rhythm, place your hand on your heart. Start to count in time with your heartbeat or find a count that feels good for you.
Notice the sensations of calmness and harmony arising in your being, and continue breathing until you feel ready to start your day, taking these beautiful feelings with you.
Crystal Meditation
As the name suggests, you will need a crystal for this meditation. Choose any one you feel drawn towards. Chances are most people have a crystal at home, or if you are drawn to one in particular, then this is the one you need right now.
Crystal meditation can be very relaxing, which can help with de-stressing, but on a deeper level, the energy and properties of the crystal can enhance the practice. Try this mediation at any time of the day or night.
Find a comfortable sitting position.
Place your hands in front of you, with your palms facing up (this symbolises that you are ready to receive) and hold your crystal in your dominant hand.
Close your eyes and take a deep breath, breathing in life and energy into your body, letting all tension drift away.
Exhale, breathing in the energy of the crystal. Feel its shape and texture, acknowledge its presence and give it permission to work its energy on you while you make a mental note of any thoughts and feelings that pop up.
While you continue to breathe in, let your crystal guide you, let the visions come, let thoughts and feelings arise and breathe out anything negative.
In this space, you are safe. In this space, you are present. In this space, you are healing.
Continue your mediation as long as you need, and revisit it as often as you like.
Finally, don't let the thought of meditating the "right" way add to your stress. Don't judge your meditation skills, which may only increase your stress levels. Keep in mind, for instance, that it's common for your mind to wander during meditation, no matter how long you've been practising meditation.
Remember, there's no right way or wrong way to meditate. What matters is that meditation helps you reduce your stress and feel better overall. Some people like to practice for an hour, but all you really need is a few minutes of quality time for meditation to reap the benefits.
And even if meditation is not your cup of tea, remember breathing is so important for your health and wellbeing. If you are wearing a mask for long periods, try to sit for 10 minutes a day just taking some deep breaths to get all that lovely oxygenated blood to your cells.
Find your quiet inner place and let your troubles melt away.
To find out more about learning meditation techniques, check out my Meditation Masterclass
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