Mindfulness
5 Ways to Meditate When It Feels Like a Chore
Everything can be a meditative experience when you’re present
1. Observation Meditation
In this type of meditation, all you do is become an observer of yourself, your surroundings, your thoughts, and your emotions without judgment. You become aware without attaching yourself to people, situations, or thoughts.
It is the easiest way to meditate every day.
No matter where you are or what you’re doing, you can simply observe your surroundings as a way to be mindful and slow your thoughts.
You can do this right before falling asleep when you’re struggling to drift off and you can do it in the morning when you don’t feel like getting out of bed just yet.
You can sit down in a chair under a shade or stand on your balcony and observe your surroundings while enjoying the view, listening to the sound of the rain, or listening to what the birds are trying to say to each other.
You can do it while appreciating the blue skies, the golden sun, the shimmering moon, and the passing clouds from afar. You can do it as you walk in the park while observing a child play with a ball or watching the birds fight over crumbs.
You can meditate while you’re in the shower by thinking about the water and being grateful, as it cleanses your body. If you’re feeling creative, you can visualize the water washing away the stress off of you and then watch as it all goes down the drain.
You can even do it while doing chores like washing the dishes or cooking. Observation meditation can be done anywhere and at any time. All you need to do is to be aware, observant, and mindful.
2. Affirmation Meditation
This is a very effective way to calm an anxious mind. It becomes an act of self-love that comforts and soothes you when you’re feeling ungrounded. By affirming and repeating positive and encouraging words and sentences to yourself, you’re showing yourself love and compassion.
All you do is repeat a few empowering words and sentences that make you feel better. It can calm your mind and allow you to feel peaceful emotions. Here are some affirmations I’m constantly repeating to myself:
Everything is going to be okay. I’m doing the best I can. I’m not alone.
You can also use Ho’oponopono? Ho’oponopono is an ancient Hawaiian healing practice to let go of toxic and dense energies within you to allow the impact of divine words to change and heal the heart of past pain and trauma. All it requires is repeating these four phrases directed at yourself, others, and God:
I’m sorry. Please forgive me. Thank you. I love you.
That’s it!
You’re saying sorry to yourself for the things you did or didn’t do in the past. You’re asking for your own forgiveness. You’re showing gratitude that you’re forgiven and you’re expressing your love to your “self.”
The thing with affirmations is that you have to believe and really feel the words coming out of your mouth or the thoughts you are thinking for it to work. It doesn’t work if you believe. It’s just like faith.
3. Guided Meditation
In guided meditation, you’re guided by another person’s voice. Mostly a kind, gentle and nurturing voice in a recording or podcast.
The mind has a tendency to wander where it pleases during meditation, but when there’s a voice to fixate on, it's easier to focus.
I listen to high-frequency guided meditations with binaural beats — there’s plenty on YouTube — that guides me through the meditation process using vivid imagery and visualization.
4. Movement Meditation
You can meditate even while doing certain activities. As long as you’re mindful and conscious of yourself, you reap the same benefits.
Movement meditation is a fun way to meditate without needing to sit. I use dancing, yoga, stretching, and while walking, running, or cycling to get in a state where I’m conscious of everything around me.
Dancing is also a fun way to strengthen my root chakra and ground myself into my body. When you dance and move your body in slow circles, you can visualize the divine feminine energy moving through your body.
You can also meditate while having sex (ahem!) Just put your back and waist into it while being fully present.
5. Musical Meditation
This is one of the best ways to meditate. The intention is to use the vibration of music to slow down thoughts.
What I do personally is run myself a nice luxurious bath with some Epsom salt and some essential oils — because I’m worthy — and I turn on my favorite music. I lay in the tub with my eyes closed and I put myself in the frequency of the music. I've found that this is one of the easier ways for me to visualize and manifest the life of my dreams. I direct all of my thoughts and energy into a specific outcome.
Music and water together work like a charm, but water isn't a requirement.
You can do this while driving or while taking a walk with your earphones in. You can do this while you wait at the bus stop or when you're sitting on the train on your morning commute. Just tune into the vibration of the music and be totally present.
