QUIET YOUR MIND AND LIVE IN PEACE

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Mindfulness meditation is one of the most popular forms of meditation. In this form of meditation, you focus your attention on sensing and feeling without trying to change it. 

The idea is to notice how you feel—physically, mentally, and emotionally—without judgment.

Mindfulness meditation practices often use breathing exercises, generally done while sitting in a comfortable position. Try sitting up straight without tensing your muscles. Then, close your eyes, notice your breath, and check in with each part of your body to see how you feel. 

Focused attention is a form of meditation that involves centering your focus on one action or object. This form helps you slow down your thoughts by bringing your focus to one thing.

Often the breath is used as the focal point in this type of meditation. Simply focus on the movement of your breathing, and anytime you notice your thoughts wandering, just shift your focus back to your breath. 

 Practicing loving-kindness meditation helps you to increase your feelings of connection and kindness toward others. Loving-kindness meditation is also known as metta meditation. Metta means kindness, love, and goodwill towards others. 

This kind of meditation is done by focusing your attention on one person and repetitively thinking a series of goodwill mantras about that person or sending them positive wishes. 

Metta meditation can increase your feelings of kindness to anyone, including people you don’t know, or it can even be someone you dislike. Focusing on the latter can make this meditation challenging, so visualizing someone you dislike during a loving-kindness meditation is typically recommended only for those who have meditation experience. 

IThe body scan meditation increases the connection between your body and mind. Many times throughout the day, we are often doing one thing while thinking about something completely different. This creates a disconnect between our physical sensations and our awareness. The body scan technique can help reconnect those sensations. 

For this method, you'll do a mental scan. Start at the top of your head and move down through the tips of your toes. Imagine scanning through each muscle and body part, and notice any discomfort, pain, or sensation without trying to change anything.

A walking meditation practice involves focusing on your body’s movement while walking. This is typically done while walking slowly to increase your awareness of how your muscles move and the sensations of your body as you walk. 

You may wish to keep your hands lightly clasped in front or behind your body, or your arms can be kept loosely hanging by your side. Then, deliberately pay attention to your feet and the movement of your legs, the sensation of the ground against your feet, and observations about your environment as you walk.