5 Easy Meditation Techniques for Busy Northwest Arkansas Professionals

Meditation is for everyone. Learning to discern your thoughts and create space for them will bring about self-discovery. The practice helps us remember who we are, and it’s easier than you think. Here’s how you can easily recognize and release those negative thoughts.

At the center of meditation is the awareness of being present. It’s a journey from the outer world of noise and activity to the inner world of silence. You will learn to observe our thoughts and any feelings that arise without judgement. We have anywhere from 60,000 to 80,000 thoughts a day. We’re jumping from one thought to the next every 1.2 seconds. Quieting the mental chatter can seem impossible. And because it requires being still, or surrender, is one reason I believe a lot of people avoid meditation altogether. We avoid uncomfortable situations, conversations, and many times, our own thoughts – which tend to get louder when we sit down to meditate.

Here’s the thing: You cannot stop your thoughts. In fact, it is not possible. And stopping your thoughts is not the goal. Meditation does not help you empty your mind or get rid of thoughts and emotions; it helps you become aware of them. It’s better to learn to sit with our emotions than suppress them because at some point, they will come out. What you resist, will persist.

The good news is if you practice meditation long enough, you’ll come to recognize patterns in your thinking. Are you comparing yourself to others? Criticizing life choices – those of yourself or others? Maybe you’re somewhat of a perfectionist and feel the need to control the outcome of a particular situation. If so, meditation can help you learn to let go of what is.

You are not your thoughts; you are the thinker of your thoughts. Meditation allows you to witness your thoughts, and over time, you’ll do so with less judgement. You’ll be able to regulate your emotions and respond rather than react.

If you can detach from a thought that comes up in your mind, you will find a feeling of peace. When a disruptive thought arises during meditation – Did I fix my daughter’s lunch? Did I sign the school form? Have I sent the follow-up work email? So much laundry to do … I need to check in on my friend who is sick … the list goes on and on – I often whisper to myself, “Thank you thought.” Then I envision sending that thought out into the ocean, watching it retreat back to the sea on a wave, or I picture placing the thought in a beautiful stream and watching it float away. Once I’ve released the thought, I can come back to focusing on my breath, or my mantra.

Searching for a way to reduce stress is one of the main reasons people try meditation. Stress is how we respond to not having our needs met. Whether that is caused by a person, experience or circumstance, or even a perceived threat to our existence or ego boundary – it generates a discomfort, which can be stress. What happens to our physical body during stress is alarming.

Stress activates our Fight or Flight response, causing the heart to work so much harder than it normally would. When we can dissolve some of the chaotic thoughts our mind is telling us and the stories we create, we avoid some stress. We’re simply working to change our relationship with the mind. Meditation cannot keep stressful situations from happening, but it will help you navigate them with more ease.

The hardest thing about meditating is (as with anything new) committing to a regular practice. Anyone can meditate. It’s not a religion, and you don’t need to make any changes to your beliefs or lifestyle. You simply need a place to be. In each of these five meditation techniques below, you’ll sit with your back supported in a chair, leaning on a wall, or casually sitting up straight with your eyes closed. Make yourself comfortable, whatever that looks like for you. You’ll want to be in a seated position where you can have minimal movement and be still. Be aware of your breath as it naturally flows in your nose and out your mouth. Ready? Let’s get started.

1.     Primordial Sound Mantra Meditation

This is a timeless practice that uses a personalized mantra based on the time and location of one’s birth. Mantra simply means “vehicle, or instrument” of the mind. There are actually 108 primordial sounds found in nature. These sounds can be used to help of disconnect from the activity of the mind using words without meaning. A very old, effective mantra that anyone can use is So Hum. Silently repeat the mantra to yourself: So Hum throughout your meditation. On the inhale, silently repeat the word “So” and on the exhale of your breath silently repeat “Hum.” Inhale So, Exhale Hum. Breathe naturally and normally, continuing to repeat the mantra. In the beginning, you might start with five minutes and work up to 20 minutes.

2.     Breath Awareness Meditation

Becoming aware of your breath helps bring you back to the present moment any time your mind wanders. This practice involves simply closing your eyes and focusing on the natural rhythms of your breath. Just begin breathing normally. Inhale through your nose and out through your mouth. If you can extend your breath on the exhale, that’s where you’ll find relaxation. You could try Box Breathing – a pattern of inhaling for a slow count of four, and exhaling for a count of four, inhaling for a count of four and exhaling for a count of four. Envision following the shape of a box for a count of four on each side. Perhaps put your hands on your belly to feel the breath. Or place one hand on your chest to feel the rise and fall of your lungs, and one on your belly.

3.     Body Scan Meditation

With most meditations I lead, I begin by asking people to focus on their breathing, and then their bodies. Doing a simple head to toe body scan, engaging each muscle group and then relaxing them, is helpful to stay in present-moment awareness. With your eyes closed, go through your major body parts and see where you’re holding tension. Can you smooth your forehead? Can you move your shoulders down from your ears? Unclench your jaw. Release your tongue from the roof of your mouth. Continue down the arms, hands, legs and feet – letting go of any tension and noticing what you feel. The goal is to simply notice any physical sensations without the urge to change anything. Of course, if something is uncomfortable, shift your body to establish stability. You are practicing sitting physically still with what is.

4.     Loving Kindness Meditation

One of the more traditional meditation techniques is the Loving Kindness Meditation. This is about cultivating compassion for ourselves and others. It’s an open-hearted meditation, showing “friendliness” and wishing “goodwill” to everyone. It’s a blessing or offering to oneself. You’re essentially setting your intention to kindness. You’re cultivating self-love and sending that love to others. Many times you’ll repeat (silently or aloud) phrases like, “May I be happy. May I be healthy. May I be safe. May I be abundant. May I live with ease. May I be peaceful.” Then, send out the same goodwill to a friend or family member you have in mind, maybe even someone who has wronged you. Repeat, “May you be happy. May you be healthy. May you be safe. May you be abundant. May you live with ease. May you be peaceful.”

5.     Walking Meditation

Some people cannot sit still, or it’s physically uncomfortable to sit, so walking in nature feels much more relaxing than observing their breath with closed eyes. Walking and simply noticing what comes up is a great way to practice mindfulness in every day. You walk while being mindful of your surroundings and noticing the sensations of walking – your feet on the pavement or grass. You may start to sync your breath with your steps. For many people, it’s a practical way to apply living with intention and focus on the present moment.

No matter which meditation technique you choose, as your meditation practice evolves, you will begin to accept your thoughts without judgement. You may be better able to name your emotions and understand the why behind your thoughts. You can begin investigating your thoughts, rather than labeling them as “good” or “bad.”

 There are many different ways to meditate. There’s not a correct way to practice meditation. The best kind is what works for you. And with any meditation, you want to end your practice with gratitude or expressing thanks for the positive feelings you’ve experienced. It’s a powerful way to validate the benefits you’re getting by focusing on your mental well-being. Be able to live a peaceful, healthy, more vibrant life will come from a regular meditation practice. And honestly, at the end of the day, I think that’s what most of us are looking for.