Meditation is a powerful tool that can strengthen you from within as you complete your personal journey. It removes you from the exterior world and for a moment all you need to do is focus on yourself, your needs, and your purpose. As we found through the 5 tools of empowerment, it takes a great deal of internal work to be your most authentic self. Meditation can help you with that mental and emotional overload as it raises your self-awareness and inner peace. Here are a few meditation techniques I use to better understand my body, mind, and soul:

Breathing Meditation

Sit down, and cross your legs. Rest your hands on your knees, and straighten your back and neck. For this form of meditation, you will focus solely on your breathing. This is one of the most basic yet powerful and accessible forms of meditation. Get into a cross-legged, seated position. You can place your hand on your chest or near your diaphragm to better feel the movement and rhythm of your breathing. Begin with a few deep breathes, then breathe naturally, and keep your pace slow. Inhale for a few about 4-5 seconds and then exhale.  I recommend doing breathing exercises each day for at least five minutes.

The Body Scan Method

Once you have completed your breathing meditation, it would be beneficial to incorporate the body scan method. This type of meditation technique allows you to realign with your body and bring awareness to any discomfort you may be feeling. Stay in the seated position with your legs crossed, or straighten them if you are comfortable. Lay your arms to your sides, and let your body relax. Now, move your attention mentally to each part of the body and take your time. Start at your toes and move up slowly to your head. How does it feel when you wiggle your toes or roll your shoulders? Where might your body ache? Take note of where you might hold any tension in your body like your jaw, and release that tension where it is possible. 

The Mantra Method

This technique might include a bit of preparation beforehand if you are not someone who already follows a mantra. First, evaluate your emotions. What are the words you feel like you need to hear before you begin meditating? This mantra could be “You are enough”, or a single word such as “Resilience”. Once you have settled on your mantra, find a quiet place and get into the seated position. Take a few deep breaths, and then begin to repeat your mantra in your head. This silent repetition will bring your focus to whatever mantra you chose. You can continue this process for as long as you need to but I do recommend doing this practice for at least ten minutes.

I hope these meditation techniques assist you on your journey of self-discovery. If you are looking to learn more about meditation, or are new to the practice, I also have a guide available for beginners that will provide you with more information and resources.