6 Simple Meditation Exercises
Just like energy, stress builds up. The paradox is that when one increases, the other decreases. Additionally, stress and energy can both feed on many sources. For example, stress can feed on problems in different areas or simply on a rhythm of life characterized by the absence of breaks. For this, we are going to introduce you to simple meditation exercises that can help release this tension.
In fact, meditation facilitates self-knowledge. It is a thousand-year-old technique specific to ancient India which is very common in Buddhist and Hindu beliefs. It has become popular in the West in recent years.
Among the benefits of meditation, we can notably notice an improvement in the ability to concentrate which is the starting point for many other benefits such as improving memory. In addition, it allows physical and mental relaxation from a general point of view. It can also make us stronger in the face of threats to our health since it strengthens the immune system.
Without going further, let’s now present a series of simple meditation exercises that we can practice to enjoy all of its benefits.
1. Focus your attention on the breath
The first of the simple meditation exercises is also one of the easiest to incorporate into our routine. We will achieve this more easily if we can adopt a relaxed position with the eyes half open.
It is also good to focus on our breathing without trying to vary the parameters. It is about perceiving the air which enters and which leaves. At this time, it is common to get distracted by different thoughts. Our mission will therefore be to ignore them until they lose their strength.
2. Count down
This technique is extremely simple and is of great use when it comes to meditating. With your eyes closed, count backwards from high numbers such as 50 or 100 until you reach zero. The goal of this practice is to focus our attention on a single thought / activity. In this way, we will be able to eliminate the sensations produced by the rest of the stimulations.
3. Scan our own body
This is one of the most interesting simple meditation exercises. We only need to go through the different parts of our body. For this, it is recommended to locate ourselves in a place of weak stimulation. Then we will focus our attention on all parts of our body, starting with the head and ending with the feet.
We can contract and then release the different muscle groups to become aware of their presence and movement. It is a rather attractive way of observing ourselves and perceiving in detail the sensations of our body.
4. Observe dynamically
This exercise is based on the observation of our environment. To begin with, let’s adopt a comfortable position, it is best to sit with your eyes closed. We will then open them for a moment to close them again. After that, we will have to reflect on the things observed.
We will be able to think of the different sensations produced by the stimuli that have reached us. We can list them, think of their shapes and colors or the name of each object. Also, if we do this at home, it can be a good way to see our home differently.
5. Meditate in motion
Another simple meditation exercise that we can practice is based on providing pleasant sensations produced by our body when it begins to move. For this, it is recommended to be in contact with nature.
In fact, for example, we can take a few steps on the beach or in the woods and thus enjoy the quality of the sun on our face, the caresses of the wind or the touch of plants and water on our hands. In addition, it can be another way of making a personal observation, by thinking of the movements of our body when we walk.
6. Meditate with fire
Finally, we can use fire as a symbolic element of purification to focus our meditation. For this we can focus on a campfire in nature or on something simpler: the flame of a candle. This will allow us to perceive the sensations of heat associated with the fire and also the shadows that will be projected on the surrounding objects.
On the other hand, we can make a list of negative things in our daily life and then burn it down. This meaningful act that can be done symbolically or factually will help us free ourselves from our fears about what we have little control over.
Our thoughts What exactly does “Mindfulness” mean?
