Body Scan

Personally, a body scan was very difficult for me as it can take a while to train your mind to not wander off and focus. However, body scans are now my favorite as I feel most in touch with my body after one.

• Sit or lie down in a quiet comfortable environment
• Just completely relax and listen to the guidance
• You will be focusing on each part of your body in order to relax and check in with yourself

Just look up body scan on Google and you can find many. Here is an example of one I have used before.

Walking Meditation

A walking meditation is great for those who don’t enjoy sitting still and want to connect with their environment. On sunny warm days this is my favorite type of meditation.

• Start by going outside to a place where you can walk around
• Start walking very slowly. About one step every 5 or 10 seconds
• Walk heel to toe and focus on the ground below you and the sounds around you

Just look up walking meditation on Google and you should find many. Here is an example of one I have used before.

Food Mediation

This one takes slightly longer and requires some sort of food to use. Typically I use either grapes or raisins. However, this is good to try and some people have found a good result from this.

• You will spend about 5 minutes looking at the food and thinking about everything it took for the food to be exactly where it is
• You will spend another 5 minutes both feeling and smelling the food, and another with it in your mouth tasting it

Just look up food meditation on Google and you should find many. Here is an example of one I have used before.

Drumming Meditation

This was originally the easiest and first meditation that ever connected with me. I find that most people enjoy this meditation, however, a group of people is required so you may want to grab some friends or find somewhere that has a drumming class.

There are many ways to do this that all are similar, however, you essentially beat a drum to your own beat and listen to it be absorbed into the beats of other drums.

There are many methods, but here is one example.

Mindfulness Meditation

This is a very simple meditation that can help ease stress and relax. However, it can be very challenging to remain focused and not let the mind wander. It can take time and practice but don’t give up!

• Basically, you want to just sit upright with your shoulders back
• Close your eyes and just listen
• Tune out any distractions and just keep your mind and body relaxed

Once again, there are many possible guides, but a short one I have commonly used can be found here.

5 Sense Meditation

Unlike other meditations, you will be using all of your senses for this one. You will be cycling though and checking in with your body and everything you are experiencing.

• Sit comfortably but upright
• Start with your eyes open and observe what you see, then smell, the feel, then taste, and finally hear

This is a more open meditation to check in on your senses. You can use a guide, however, I enjoy to just relax and check in with each individual sense on my own.