01. Mindfulness Meditation
Sit comfortably and focus your attention on your breath. Notice the sensation of each inhale and exhale without trying to control your breath. When your mind wanders, gently bring your focus back to your breath.
02. Body Scan Meditation
Lie down or sit comfortably and bring your attention to each part of your body, starting from your toes and moving up to your head. Notice any sensations or tension in each area and breathe into them, allowing them to relax.
03. Guided Visualization
Listen to a guided meditation recording or visualization exercise that leads you through a peaceful scene or imagery. Follow along with the instructions and let your mind immerse itself in the experience.
04. Mantra Meditation
Choose a word, phrase, or sound that holds meaning for you (like “peace” or “Om”). Repeat this mantra silently or aloud with each breath, allowing it to anchor your attention and calm your mind.
05. Walking Meditation
Take a slow, mindful walk in a quiet place, focusing on each step and the sensations in your body as you move. Notice the sights, sounds, and feelings around you without judgment.
06. Loving-Kindness Meditation
Sit comfortably and bring to mind someone you care about deeply. Repeat phrases of well-wishes for them silently, such as “May you be happy, may you be healthy, may you be safe,” while cultivating feelings of love and compassion.
07. Counting Meditation
Sit quietly and count your breaths, starting from one and going up to ten. After reaching ten, start again from one. If your mind wanders, gently bring your focus back to counting.