This time, I’ll introduce a few meditation techniques that focus on turning quietly inward. As you try these, imagine finding a place deep inside where you can just float and feel at ease. The goal isn’t “success”—it’s simply checking in with your current state and finding a bit of relief. So, no self-criticism allowed! 🙂
Focusing on the Breath
Keep it simple by placing your awareness on your breathing. Try to feel the breath with as much sensory detail as possible.
The Sensation: Focus on the tip of your nose, the feeling of air entering the nasal cavity, or the skin between your nose and upper lip.
The Reset: If your mind wanders, just notice it, give yourself a little smile, and gently return to the breath.
Using Candles or Visuals
Place a candle or a picture in front of you and gaze at it steadily.
Once the image is firmly set in your mind, close your eyes and visualize it while breathing naturally.
If your thoughts start to get noisy, open your eyes and refocus on the object again.
Using Words (Inner Dialogue)
Visualize someone dear to you.
The Question: Ask them, “Is there anything you want to tell me right now?”
Since this is the world of imagination, you can create the answer yourself or simply listen for what feels like a response.
The Practice: Repeat those words in your heart along with your breath (e.g., “It’s okay” or “You’re doing enough”).
Mantra
Building on the “word” method, this involves chanting the words out loud.
Using your voice is a great way to block out intrusive thoughts.
If you’re not sure what to say, the most traditional sound is Om—often called the sound of the beginning of the universe.
Awareness at the Brow
Close your eyes and focus your internal awareness on the space between your eyebrows (the “third eye”). You can also focus on the area around your heart.
Note: Keep your brow relaxed! Make sure you aren’t tensing up so you don’t get a headache.
You can also try visualizing a candle or a picture at that point of focus.
Counting Breaths
Exhale and count “10.”
With each slow exhale, count down: 9, 8, 7….
Once you reach 1, return to 10 and repeat the slow countdown.
What resonates with you? Give it a try and see how you feel afterwards.