3 Types of Mindfulness Meditations
By: Stefani Alzati
When I first started studying mindfulness meditation, I had an image in my mind of a monk sitting cross-legged on the floor and the sound of chimes in the background. This was due in part to the roots of meditation being in Hinduism in India and partly because I studied with a Buddhist monk.
My teacher quickly helped me broaden my experience of meditation to expand into using a variety of objects (including walking meditation). So, while I do sit cross-legged on my meditation cushion on the floor for periods of time, I also sprinkle mindfulness meditation throughout my day.
Here are 3 of my favorite meditations and how I use them in my life.
Walking Meditation: The benefit of practicing walking meditation has been touted for centuries. You may have heard of The Camino de Santiago in Spain. Walking helps connect the mind with the body can help you settle into a longer practice. You do it outside or in your office.
How to do it: There are many ways to complete a walking meditation. One is to observe the plants, trees, buds, and living things on your walk. You can name them or try to look at the environment from the perspective of your dog: that is a very interesting blade of grass!
Another way is to observe your own body as you are walking. First, tune into your foot and observe how it bends and lifts, one movement at a time. Next, tune into your torso and the subtle movements that aid in your walking. Go as slow as possible, lifting one foot and then the next. As your mind drifts off gently bring it back by asking it to focus on the physical sensations in the body.
Hand Washing Meditation: Sprinkling in mini mindfulness sessions like hand washing is an efficient and impactful way to check in with and restore yourself during the day.
How to do it: Start by tuning into the sensations of washing your hands. Use each sense, one at a time,
to pay attention to the activity. Smell the lotion and name each smell. Feel the soft bubbles as they create a lather on your palms. Pay attention to each finger, one at a time, and observe its role. Listen to the running water and the sound it makes as it washes each hand.
End by taking three cleansing breaths.
Observation of a Photograph: Observing is a key skill in mindfulness practice. This activity helps us look at the different components of what makes up “what is”. There is a chance to write to help integrate.
How to do it: Start by observing a photograph. Tune into the physical properties you see (shapes, colors, textures) and describe. Observe your thoughts or stories about this photograph (who, what, where, when, why) and describe. Observe your emotions (your memories and attachments). Finally, observe yourself inside this photograph and use your senses to experience it (hear the birds in the background).
Finally, write in your style, using the language that you brainstormed in the activities. You can write about the physical photograph, stories or emotions, or the experience of going through the activity.
Challenge yourself to do all three of them. Listen to Meditation with a Photograph on Insight Timer.
