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.

Repeat a word or phrase with each inhale and exhale.

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

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

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

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

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

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

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

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.