Madation

Sections:Diffrent Medations; Lie, Sit, Walking medation. Reputation. Home work. Quotes

Item to use if you want:Silents, singing bowls, gongs, zen music, classical, charms, singing bowls, gongs, rain sound, storm sounds, or other instruments to create soothing sounds. You can listen to.

focues Integrating these breathing techniques, visualizations, affirmations, and walking meditations into your routine can foster a deeper connection to yourself and the universe. They can help cultivate a sense of peace, clarity, and gratitude. Remember that consistency is key; even a few minutes of focused breathing or mindful walking can yield significant benefits over time. Embrace the journey of self-discovery and growth, knowing that each step—both figuratively and literally—brings you closer to peace, love, and a profound understanding of your place in the universe. Remember that the journey of self-discovery and healing is ongoing, and each breath brings you closer to serenity and growth.

Sit medation or Lie down medation

1. Lie down or Sit comfortably and focus your attention on your breath. Notice the sensations of each inhalation and exhalation; feel your lung expanding and shrinking. If your mind wanders, gently bring your focus back to your breath.
2. If your mind wonders and it will. Do not beat your self over it, gently bring i back without judgment; Imagine them as clouds passing by
3. Picture your self floting throw space, or flying throw the sky
4. Focues on one thing simple and dont let it wonder, if you get off topice are your brain start to wonder dont get mad just get back to focues
5. Go to your happy place; Create a mental image of your happy place—a serene beach, a peaceful forest (nature), or a cozy room. Engage all your senses: hear the sounds, see the colors, feel the textures. Spend a few moments here, allowing peace to wash over you.
6. Focus on your breath, observing thoughts and feelings as they arise without judgment. This helps cultivate awareness of the present moment.
7. let go of all 7 chakras; Focus on each of the seven chakras (energy centers in your body), visualizing their colors and associated emotions. 1)survival, physical stability, and grounding (fear) 2) sexuality and emotions (pleasure, and guilt) 3) personal power (Ashamed ) 4) Love, compassion, forgiveness, joy, laughter, warmth (grief;deep sorrow, especially that caused by someone's death) 5) Communication, self-expression, confidence (lies) 6) (we are connected) 7) (earthly attachment; love, things, people, family, car, laptop, phone)
8. Guided Meditation: You listen to a teacher or a recording that leads you through the practice. Found on Youtube .
9. The 3-2-1-0 Technique:• 3 Deep Breaths: Begin by taking three deep, deliberate breaths. Inhale deeply through your nose, allowing your lungs to fill completely. Hold for a moment, then exhale slowly through your mouth, releasing any tension. • 2-Count Breaths: Inhale for a count of two, filling your lungs and expanding your chest. Hold for a brief moment before exhaling for a count of two. Repeat this cycle to establish a calm rhythm. • 1-Count Breaths: Focus on one count for inhalation and exhalation, emphasizing the simplicity and clarity of your breath. This helps to ground you in the present moment. • 0 Moment of Stillness: After the last breath, take a moment of silence to feel the sensations in your body and mind. Notice how you feel after focusing on your breath.
10. start off relaxing each part of your body start with your feet; jiggle your feet and relax them, move tighten your butty and relax, move your hips and relax, big inhale your chest dubble breath and exhell and relax, jiggle your hands, now jiggle your arm and relax, shrog your sholder and relax, move your neck a little side to side and relax, smile 3 time and relax, notice any part of your body not relax and relax it
11. Put out infinate love to the univers; Send positive wishes to yourself and others. Start with yourself, then extend those wishes to friends, family, and even those you find challenging.
12. Thankfulness; thank your life and your body, mind, and soul
13. Use audio recordings or apps (like Headspace or Calm) where a teacher guides you through the meditation. They may incorporate visualizations, affirmations, or relaxation techniques.

Walking medation

14. Be in the present; Pay attention to each step, feeling your feet touching the ground. Focus on your breath and the movement of your body. Notice the thing around you. If you feel your mind about to wonder, or wondering repaeat 3 time where you are at
15. Ask quations; Use your walking time to ponder meaningful questions. Consider carrying a small notepad to jot down insights that arise. samples(“What brings me joy?”, “How can I grow today?”, “What knowledge do I seek?”)
16. Love, growth, knowledge; With each step, mentally repeat these concepts. As you say “love,” think of someone you cherish; with “growth,” envision your personal development; with “knowledge,” reflect on what you’re eager to learn.
17. End with Stillness: When you’re ready, stop walking, take a few deep breaths, and reflect on the experience before returning to your day