Physical Meditations
Dancing
Play some music that uplifts you. If you feel the need to listen to music that brings up certain emotions (e.g. anger, sadness) then do so – express your emotions (cry, scream, laugh).
Other Physical Activities
Walking, running, riding a bike and sporting activities are physical exercises that release tension and relax the mind.
Breathing Meditations
Conscious Breathing
This involves monitoring your breath: sit comfortably with your hands on your lap, eyes closed. Breathe in through your nose all the way into your abdomen before exhaling slowly via your mouth.
Physical Pain
Sit, or lie down in a comfortable position – focus your attention on where the pain is and breathe deeply into that area. If closing your eyes helps you concentrate, then do so. Feel any emotions that arise and let them go.
Visualizations
These types of meditation involve images, colors, etc., so they are like creating your own mini movie. Recording them, then listening to the audiotape as you follow the instructions, will make the exercises easier to do. Make sure you allow enough time (approximately 5-10 seconds) between instructions.
Heavenly Haven
Close your eyes and imagine yourself at a beach (or another heavenly or peaceful place). Take a few deep breaths and then see yourself walking along the beach. Become aware of your feet, feel the sand between your toes its grainy texture and warmth. Watch the sparkling turquoise colored water. The salty air smells. The sound of the waves relaxes you even more (change these instructions depending on the setting, e.g. a forest would include moist soil, tall trees, crisp fresh air, and so on). Feel calm and take this with you as you open your eyes.
Dolphin Dance
Play a recording of dolphin sounds. Imagine yourself swimming with the dolphins. Feel the warm water on your body and the smooth skin of the animal. Picture the creature being playful, nudging you and swimming in time with you. Feel the sun on your face and the joy in your heart as you play with the dolphin. Remember this whenever you need to feel calm, or happy.
The Heart of the Matter
This brings you back to what your heart truly desires when confused and scared. Picture a red ball of light in the center of the earth with a beam of that light coming up through your feet filling the lower half of your body until it reaches your heart. Then see a white beam of light from the sky going into your head spreading through the top half of your body until it merges with the red light in your heart. Imagine the red and white lights mixing to form a pink light. Watch the pink light move across your chest and then flow to every other part of you. Stay with this image until you are at peace.
