Meditation can be a powerful tool for stress reduction and anger management, but some people may not be attracted to traditional methods. For instance, sitting on the floor while trying to maintain an empty mind for a long period of time might be uncomfortable. There are hundreds of other ways to meditate and long periods of time are not necessary. Even one minute of meditation can be beneficial. In fact, the Just-A-Minute website had over 40 one-minute meditations ( www.just-a-minute.org ). The meditations in this article can be as short or long as you want them to be.
The most important part of meditation is to keep your mind still while allowing stray thoughts to pass through it. Whether you choose to focus your mind on being empty or on one particular thing, you must keep your mind from drifting with your thoughts. Each time a thought passes through your mind, just notice it and let it go. Then bring your mind back to the one thing that you are focusing on. Every time you bring your mind back, the meditation is successful. With practice, stray thoughts will occur less often, and coming back from them will be easier.
1. Color Mandala Diagrams
This is my favorite way to meditate because it is double duty. You can meditate while you color, and create a beautiful image to focus on later. A mandala is a circle that has patterns, pictures, or symbols inside it. They are common in nature and many cultures. Mandalas can be created from scratch, purchased in kits, or downloaded for free on the internet. I like to color mandalas with gel pens, but crayons or colored pencils also work well.
2. Focus on an Image
A mandala that you have colored yourself is excellent for this form of meditation, but any image that you enjoy looking at will work. Different images may produce different results or moods after the meditation. If you want to feel peaceful, focusing on an image of a beach may help. If you want to feel empowered, a picture of a person standing at the top of a mountain might be beneficial. Try a variety of different images to find the right one for you.
3. Focus on a Scent
Smells can also produce varied results in mood. That is why the aromatherapy industry exists. A whiff of your favorite candle, lotion, shampoo, or food can go a long way in reducing stress. Take a minute or two to focus on the scent and you might be surprised at how much better you feel. That old saying, “Stop and smell the roses,” is not just a clever metaphor for taking time to relax; it is also good advice to take literally.
4. Focus on a Texture
The sense of touch is useful for grounding your mind in the here and now, especially when bad memories surface unexpectedly. The most accessible texture is your clothing. Try rubbing the hem of a t-shirt between your thumb and forefinger, and spend time noticing the complicated stitching. Another readily available texture is a stone. Rocks come in many textures and a small one is easy to keep in a pocket. Find one that has a comfortable shape and weight. When you feel stressed or upset take out your stone and use your finger tips to memorize every bump, pock mark, and uneven edge on it.
5. Focus on a Sound
Focusing on sound is a versatile meditation. Sound can pull you out of reality, or bring you back to it, depending on what you need. Sounds, like textures, can be a good way to ground yourself. A sudden, loud sound can stop bad memories or circular thoughts. Clapping and/or stomping your feet work well for that. A good song can soothe and distract you from reality for a few minutes if you really focus on the whole song. Audio books are also a good distraction and they are available at most libraries.
6. Focus on an Object
This type of meditation works best with an object that is capable of absorbing multiple senses. The object should be small enough to hold in one hand. Notice the shape, weight, size, and texture with your eyes and hands. An ideal object will also have a pleasant smell and/or sound. A flower or a bell might work. If the object is a piece fruit or other food, taste can be noticed as well.
7. Focus on Movement
Movement meditation could work with almost any action as long as you don’t multi-task or try to rush. An easy example is walking. If you walk very slowly and focus on each step, the walk can become meditative. Hand washing dishes, as well as other chores, can also become meditative. Tai Chi and Yoga are forms of exercise that have a strong focus on meditation.
