Aside from tuning into your breath or your heartbeat, below are some techniques to help you enhance or to discover a meditation practice.
by Avery Rouda.
As you close your eyes, imagine your thoughts becoming the descriptions below. Visualize yourself completing the actions described. Allow your troubles to disappear with each mindful manifestation. When you use visuals during meditation, the mind paints a more vivid picture of your decision to let go of the troubles. It helps connect, deep in your core, the intention to find a peace of mind.
You are surrounded by a great fire. See the orange glow all around you. Feel the heat and smell the smoke. Maybe you are on a beach or inside in a comfortable space. Your thoughts become words written on blank paper. Each idea or worry that pops into your head is a small note. You let them go into the fire — each piece of paper dissolves and becomes one with the flames. Allow your worries, your anticipations, your regrets, and your deepest fears to burn.
You are in a wide, green field, surrounded by clouds. Before you is a large yellow balloon. Each thought that crosses your mind is blown, like a deep breath of air, into the balloon. As you listen to your breath and let your thoughts pass by, the size of the balloon in your mind’s eye expands. When finished, you make a conscious choice to let the balloon fly high into the skies, taking your worries out of sight and out of mind.
Firmly rooted. Strong as the Earth itself. Observant and not easily moved. You have become a Mountain. As you feel your power, your thoughts become clouds passing you by. You simply watch as your worries and your troubles fade through the skies, barely touching your core, just breezing through your mind. Though it will try, your inner turmoil cannot move you. You are a Mountain and, for now, your feelings fade away with the wind.
Wherever you are, picture your surroundings — the grounds, the walls, the shape of the area in which you breathe. Imagine you are an architect, building a floor plan of the space around you. Every nook and cranny, every twist and turn becomes a map in your mind. Feel the format of the planet. Travel higher and see Earth afloat in Space. Soar to the Moon to look back, observing our world with an outside perspective. Visualize the big picture to avoid zeroing in on the little problems of your day-to-day life.
You are in a shimmering lake. A rushing wall of water faces you. As thoughts arise in your mind, you take a deep breath and walk beneath the falls. Feel each H2O molecule roll off your shoulders — each atom a concern from your past or of your future, dripping down your back and cleansing your spirit of the unease. As the moving water reaches the lake, it finds stillness. So too do you find a peace of mind as you step from beneath the waterfall.
Another great tool is to file your thoughts away as soon as they arise by giving the memory or idea a color based on the emotion you feel. Maybe the thought is of heartache – Red. Or maybe you remembered that task you need to complete at work tomorrow – Blue. Whatever it is, coat that notion in a color, then send the labeled thought bubble off to paint the distant canvas of space.
Whether you meditate on a regular basis or are too confused by the notion to give it a go, I hope this article helps you along your journey. There are numerous ways to visualize the release of your tension. The practices above are only a few techniques to make the process of letting go more comfortable.
It is very important to liberate ourselves from the constant white noise that rushes through our heads. You have the ability to be free at any and every moment. All you have to do is find peace, feel your power, and belive in the cosmic love that surrounds us all.