Meditations You Can Use

Developing a meditation practice always seems to be a challenge for my clients. Everyone wants (or believes) they should meditate, but after a short period of time, most give up. It seems impossible to quiet "the monkey mind" - the mind that keeps moving from thought to thought like a monkey swinging from one tree branch to another. I have to confess, it's been a real challenge for me as well. While I aspire to be one of those enlightened monks who seem to be able quiet their mind (and breath) while at the same time handle repeated blows to the back with a bamboo stick, it just doesn't happen. However I have found that even taking five minutes in the morning to just follow my breath with no other agenda, can really make a difference in my attitude throughout the entire day.

What follows are five different types of mediation that you might consider if you want to get started with your own practice. They allow you to let your mind do what it does naturally but with a bit more of a purpose and without the need to move to a Tibetan monastery.

1) Mindfulness Meditation

This form of meditation simply requires that you be fully present with each of your activities. Rather than allowing your mind to bounce from thought to thought all day long, take the time to be mindful of what you do or think during daily activities. As Thich Nhat Hanh says "when you do the dishes, do the dishes". Try taking one activity each day, and see if you can complete clear your mind of any other thought while you complete your task.

2) Insightfulness Meditation

Have you ever had a moment where you came up with a brilliant idea or plan, seemly out of nowhere? Insightfulness meditation clears the way for those brilliant ideas. With this type of meditation, you make the effort to clear your mind of all other thoughts and allow yourself to be open for new ideas. Your new idea does not have to be one that will change the world, but i might be one that makes a small difference in your life, or helps you solve a problem you have been dealing with for awhile.

3) Loving-Kindness Meditation

This form of meditation allows you to develop positive emotions and release negative ones. You repeat silent mental phrases directing feelings of love any or all individuals that come to mind. For example, "I will be kind enough to take the time to listen to: a) myself, b) a loved one, c) a person I do not know well, d) someone that has done me harm, or e) anyone that I meet.

This is a great meditation to reduce anger and stress and also find compassion for yourself.

4) Exclusive Meditation

This type of meditation is quite similar to mindfulness meditation, but in this case you have one set idea or thought that you wish to explore. It could be specific to work or school or some particular task or challenge. Allow yourself to focus and explore that idea or thought only.

5) Inclusive Meditation

This form of meditation allows you to look within at all of your thoughts and emotions without passing judgment on yourself or what you are feeling. It's about taking a few minutes a day to allow yourself to feel what you might normally consider good, bad, or ugly feelings. In this case, however you try not to pass judgments on yourself but just allow yourself to feel.

Play with one or more of these this week. You may be surprised how naturally you fall into a meditative practice that feels right for you. You'll likely notice a renewed sense of peace and energy. And who knows? You might end up in Tibet too.