Meditation can be a powerful tool for stress reduction and anger management, but some people may not be drawn to traditional methods. In fact, sitting on the floor while trying to keep the mind blank can be uncomfortable for long periods of time. There are hundreds of other ways to meditate that are not necessary. Even a minute’s worth of meditation can be beneficial. In fact, the Just-A-Minute site has over 40 meditations one minute (www.just-a-minute.org). The meditations in this article can be as short as you want them to be.
The most important part of meditation is to keep the mind still while allowing wandering thoughts to pass through it. Whether your mind is empty or you want to focus on one thing, you must keep your mind from intruding thoughts. Whenever a thought crosses your mind, notice it and let it go. Then bring your mind back to that one thing you are focused on. Each time you recall your mind, the meditation progresses. With practice, wandering thoughts occur less frequently, and it becomes easier to withdraw from them.
1. Color Mandala Diagrams
This is my way of thinking because it’s a double duty. You can meditate while you color, and focus on a beautiful image later. A mandala is a circle that has patterns, pictures or symbols inside. They are common in nature and in many cultures. Mandalas can be created from scratch, purchased in kits, or posted for free on the internet. I like to color mandalas with gel pens, but crayons or pencils also work well colors.
2. Focus on the image
A mandala that you have colored yourself is best for this form of meditation, but any image that you enjoy looking at will work. Different images can produce different results or moods after meditation. If you want to feel calm, a picture of the beach will help. If you want to feel powerful, the image of a man standing on top of a mountain would be helpful. Try several different images to find the right one for you.
3. Focus on the scent
Smells can also produce different effects on the mind. This is why the aromatherapy industry exists. Your favorite ear lamp, nail polish, shampoo, or food can go a long way in reducing stress. Take a minute or two to focus on the scent and you’ll be surprised how much better you feel. The old saying, “Stop and smell the roses” is not a clever metaphor for a relaxing time; It is also a good idea to take it literally.
4. Focus on the texture
The sense of touch is useful for grounding your mind in the here and now, especially when a bad memory suddenly surfaces. The texture of your clothing is accessible. Try rubbing the hem of a t-shirt between your thumb and finger, and waste time noticing folded seams. Another affordable texture is stone. Rocks come in many textures and hold small easily in the pocket. You will find one that has a comfortable shape and weight. When you feel stressed or upset, take out your rock and use your finger tips to remember every bump, pock mark and unfair
5. Focus on healthy
Focusing on sound is a versatile meditation. Sound can pull you out of the subject, or bring you back to it, depending on what you need. Sound, like textures, can be good for crushing you. A sudden, loud sound can stop bad memories or circular thoughts. Clapping and/or stomping your feet works well for that. A good song about a subject can be soothing and distracting for a few minutes if you really focus on the whole song. Audio books are also good distractions and are available in most libraries.
6. Focus on the object
This type of meditation works best with an object that can draw multiple senses. The object should be small enough to hold in the hand. Look at the shape, weight, size, and texture with your eyes and hands. The ideal object will also have a pleasant smell and/or sound. A flower or a bell will work. If the object is a piece of food or other food, the taste can also be noted.
7. Focus on Motion
Movement meditation could work on almost any task, while not multi-tasking or trying to rush. An example walks easily. If you walk very slowly and concentrate on each step, walking can become meditative. Dishes Dishes
