Today’s post is a continuation of my previous blog about meditation. As I mentioned before, there are many different ways to meditation. Depending on your personality, you might find some methods easy to pick up and others quite challenging. While trying out various styles is important, the most crucial thing is to set aside a specific time and stay consistent.
Mindfulness
The word itself is rooted in being “conscious” or “intentional.”
The Breath: Observe your natural breathing. Closely notice the sensation of the breath entering and leaving your body.
Body Scan: Observe each part of your body, one by one.
Sensory Awareness: Close your eyes and shift your awareness to the sounds and smells around you. Acknowledge each one, then let it go (practice non-attachment).
Loving-Kindness (Metta) Meditation
This is a prayer-like meditation where you cultivate loving-kindness for yourself and those around you.
Self: First, feel affection for yourself. Visualize yourself happy and fulfilled, and hold the wish for that to be true.
Friends: Next, picture a close friend and feel that same wish for them.
Acquaintances: Then, think of someone you know but don’t have a deep connection with.
Difficult People: Next, focus on someone you find challenging.
Equality: Look upon everyone from steps 1 through 4 with equal thoughts of love.
Universal: Finally, expand that heart of affection and love from those individuals to the entire living world.
Meditative Action
When you are walking to the station, instead of rushing mindlessly, try to notice the grass, the trees, or the expressions on people’s faces. You can even focus on the rhythm of your steps—left, right, left.
・As you’re walking to your destination: Focus your awareness on what you see, hear, and smell・.
・Tactile Connection: Stop for a moment to feel the bark of a tree or hold a stone in the palm of your hand. Really taste your food or water fully.
Do any of these styles resonate with you?