Meditation exercises
The focus of meditation exercises is not relaxation, but rather increased concentration and mindfulness. Meditation means training the mind and brain to consciously let go of thoughts in order to calm down and find inner peace. The word meditation comes from the Latin "meditatio," meaning to reflect or think.
We'll show you various meditation exercises designed to help you consciously concentrate and focus your thoughts. Just try them out, and you'll quickly find which one appeals to you most. For all exercises, choose a quiet, undisturbed place, adopt a comfortable, preferably upright posture, and breathe deeply.
Meditation with an object
Find any object, such as a book or a picture, and place it close to you. Focus intensely on it without blinking. Either close your eyes after a while and mentally concentrate on the object you've been looking at, or avert your gaze, then briefly look back at it again. You should repeat this process of looking away and away regularly for about five minutes. At the end, close your eyes briefly.
The One-Word Meditation
Think of any word. It should be relatively short and sound good. Please don't choose a word that evokes any kind of emotion for you. Begin meditating and repeat the word silently to yourself a few times, like a mantra. Your focus should be solely on the word, how it sounds, or how it resonates.
Meditate to catch your breath
This meditation is best performed outdoors. Alternatively, you can open a window wide. Consciously breathe in the fresh, clear air. At the same time, visualize yourself surrounded by it. Inner tensions and blockages will dissolve, and your body will be filled with this air. This should give you new strength and energy. At the end, let the air escape from you by exhaling deeply.
Meditation with the power of light
For this meditation, lie down relaxed on the floor. The soles of your feet touch the floor, legs slightly bent. With your eyes closed, imagine a large sphere of light hovering above you. The light is bright, warm, and pleasant. With each deep breath, it flows concentrated into your core. From there, it expands and radiates throughout your entire body. Through this meditation , you will receive new energy and effectively release blockages.
The Earth Meditation
In a figurative sense, the goal of earth meditation is to ground yourself and find your center again. After briefly concentrating on your breathing, imagine yourself lying outside on the earth warmed by the sun. The ground feels soft and pleasant. Take some of this still slightly moist and fertile earth in your hands, feel it, rub it in with your hands, and gently let it trickle down. You can also imagine your feet digging deeper and deeper into the earth, putting down roots and becoming firmly anchored to the ground. Continue this fantasy as much as you like, but always keep your thoughts on the earth. Your body should now be overcome by a great inner peace.
There are many other meditation exercises, including color or fire meditation, or meditation with a sound (such as the ticking of a clock). Meditation can also be done in relation to a deity. The goal of all exercises is to concentrate intensely on something specific. No matter which meditation exercise suits you best, if you practice it regularly, your inner strength will grow, your self-confidence will increase, and your well-being will improve.
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