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J.J. Bitters


10 Meditations Methods

Do each for 108 breaths.

    1. Body Scan

    Focus on each part of the body as you inhale and exhale, starting from the toes and working up to the crown of the head, or vice versa.

    2. Mantra

    Repeat a word or phrase with each inhale and exhale.

    3. Loving-Kindness

    Direct feelings of love and compassion towards yourself and others with each breath.

    4. Sensory Awareness

    Focus on the physical sensations of breathing, such as the sensation of air moving in and out of the nose or mouth.

    5. Chakra

    Visualize each of the seven chakras as you inhale and exhale, starting from the root chakra and working up to the crown.

    6. Nature

    Go to a peaceful outdoor setting (or imagine it) and focus on the sounds and sensations of nature.

    7. Gratitude

    Reflect on things you are grateful for with each inhale and exhale.

    8. Candle

    Stare at a lit candle and focus on the flame, using the breath to anchor the mind.

    9. Mudra

    Use hand gestures, such as pressing the thumb and index finger together, to help focus the mind and deepen the breath.

    10. Visualization

    Imagine a peaceful or empowering scene, such as a beach or a mountain, and focus on the details of the image as you inhale and exhale.

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