Are you ready to take on a challenge for 21 days!?
There are many reasons to start practicing meditation every-single-day. For some of you, meditation helps to improve your sleep, reconnect with yourself, calm anxiety or recharge your energy level, find a moment of quietness and peace during a busy day, or maybe you do it just to find out how “simple” practise can bring a value to your everyday life.
Regardless of your personal reason we all can agree that meditation is making a difference in our lives! If we do it regularly and for a longer period of time.
Our goal is to make meditation our daily routine! No matter if you prefer to meditate in the morning while still laying in your bed, during your lunch break or before you go to sleep. It is tremendously important to keep going and challenge yourself to try it at least for 21 days. According to research, it takes 21 days to fully form a new habit, it is the time required for new neuropathways to be fully formed in your brain.
Many years ago I took my first trip to India, the country known for spiritual retreats. I was fortunate to go back again several times and be able to stay there longer periods of time. While I was in India, I'd explored different kinds of meditations and till nowadays I don’t know anything about it. I believe meditation isn’t about knowledge, it’s more an experience which can be so deep, profound and emotional. I’ve got so many creative ideas during my meditation and a few glimpses of the blissful moments of “now and here”.
Being back home and living a preoccupied life, always in "go-go" mode, it’s a must-practice for me. Regardless of how busy your life is, I believe you can find 10 minutes for yourself to sit down peacefully with closed eyes and focusing on your breath.
I’d like to share with you a few techniques which I’ve used in my daily practice. It may help your-inner-self to detach from your nonstop “chatterbox”, known as mind.
Gibberish is nonsense sounds, a baby's babble is often called gibberish. When someone is speaking a foreign language you don't understand, what they're saying will sound to you like gibberish. To gibber is to talk rapidly and excitedly without making any sense.
Call to action: 5 minutes gibberish, 5 minutes close your eyes and seat still without movements. You can try 10/10 minutes, 20/20 minutes, 30/30 minutes. Suggestion: speak nonsense but with the same emotional involvement as you speak your mother tongue language. Don’t be surprised if you will get emotional during this process.
Dancing is also known as active meditation. You know the phrase: “dance like no one watching” - right, it is exactly what you need to do. Put on your favorite song(s) and let’s celebrate it.
Call to action: dance for 10 minutes using all parts of your body, sit down or lay down for the same amount of minutes you danced, for example 10/10 minutes. Suggestion: Don’t stress out for time, do 2 or 3 your favorite songs and sit down without any movements with close eyes as long as you wish.
Laughing is one of the best practices to release stress. I’ve done many laughing meditations but in groups. But I have an idea how you can try it alone.
Call to action: search some crazy laughing videos on youtube (without commercials) and just start with giggles, try to start laughing using your belly. Once you start, it will be easy to keep going. After the laughing session, close your eyes and sit silently for at least 5-10minutes.
Humming. Not sure about you but when I am humming, my “chatterbox” mind doesn't have time to pop in. A hum is a sound made by producing a wordless tone with the mouth closed, forcing the sound to emerge from the nose.
Call to action: Hum for 10 minutes with closed eyes and after sit or lay down silently without movement for the same amount of time.
Chanting mantras known to bring peace in your mind. Mantras are positive words or phrases. When you chant mantras your mind releases the positive energy that decreases the negative thoughts or stress. Chanting mantras is an ancient practice that calms your mind and soul.
Call to action: Chant any mantra (example Om Mani Padme Hum, meaning "the jewel is in the lotus") for 5 minutes with your eyes closed and after sitting silently without movement the same amount of time.
Breathing. It’s probably the most common way to connect with yourself no matter where you’re.
Call to action: Focus on your breath coming in and coming out, use your belly as well, not just chest breathing. If “chatterbox” mind starts interrupting you, no worries, start again focusing on your breathing, in and out. After finishing focusing on your breathing, just sit silently with closed eyes as long as you wish.
Remember to take the process easy and not force yourself to any above suggestions. Give yourself permission to experiment, have fun and be yourself. For example, if you don’t feel comfortable to have your eyes closed, no worries, just keep them focused on one spot. If you prefer, you can lay down, sit on the chair, just find the comfortable position that works for you! The purpose of meditation is definitely not to bring more stress to your life. It should help you to find inner peace, moments of grounding and relaxation.
Please share your experience with us. Leave your comments or any suggestions on how to make meditation an important part of your daily routine.
With love and respect,