The benefits of practising meditation regularly have been touted for aeons — since antiquity, actually. And, with the busyness of 21st century living, it’s certainly been on the rise. Even science is backing it. Yet so many people still say they don’t have time.
So it’s ironic how your notion of time and the pace of living alters when you do meditate daily.
I’ve dabbled with meditation over the years and have had a regular daily practice for about the last seven. Sometimes my meditations are as simple as closing my eyes and sitting in nature, tuning in to the sights, smells and sounds and feeling the earth beneath me. Other times I just focus on my breath, which gradually deepens, especially after doing pranayama (yogic breathwork techniques).
Why do I meditate?
Meditation is like the underpinning to the fabric of my being. It helps me be in the present moment, align with my true essence, enhance my intuition and creativity — a bonus for a writer — and deal with challenging or difficult events in a calmer, more balanced manner. I have more equanimity.
Besides that, meditation helps me be more attentive and productive. I naturally feel more contentment and gratitude, plus it provides clarity and helps with problem solving. Overall, it adds value to my life.
But, with so many ancient meditations and mindfulness practices now available, one type doesn’t necessarily fit all. It’s a very personal practice. In saying that, even the likes of playing golf, fishing, going for a stand-up paddleboard, watching a sunset, or doing some sort of simple, enjoyable creative activity — like colouring books (yes, the adult ones) — can be forms of meditation, too.
Sure, I have my favourites and not only tune in to them and myself regularly, I mix them up. It all depends on how I feel at the time.
So, while some of these might seem a bit woo-woo at first, here are six easy and effective meditations I enjoy.
1. Open Heart Meditation
Despite the name potentially conjuring the likes of heart surgery, this meditation gently opens and strengthens the heart in a natural, blissful way. Basically, it involves sitting down and closing your eyes and then physically touching your spiritual heart (located at the heart chakra in the centre of your chest) and freely smiling. Although not exactly the same, think Julia Roberts’ character in Eat, Pray, Love, when she sat with Balinese guru Ketut as he advised her to do a smiling meditation.
Personally, I’ve had some of the loveliest meditations with Open Heart Meditation. Not only that, smiling like this tones the face muscles and gives your skin a lovely, healthy glow. When practised in regular guided group meditations, the hearts are known to talk to each other.
2. Sound Vibration Meditation
It’s hardly news that music can inspire, move us in profound, enjoyable ways and heal. And since sound waves are so powerful, it’s not surprising that one of the most popular forms of meditation is sound vibration.
It’s been well-documented that binaural beats are known to accelerate the process of reaching meditative states. And depending on the difference of the frequency in each tone, they can change your brainwaves that alter your mood — even your body chemistry.
The beauty is, there’s a plethora to choose from. I usually play pure natural sounds. I’m particularly fond of Australian musician Steve Davies’ Eclipse: A Journey Through Sound CD and his live meditations — a wondrous combination of didgeridoo, crystal singing bowls, vocals and a crystal harp. For me, it’s transcendent.
Speaking of next level, I have also attended some of renowned vocalist and multi-instrumentalist Katie Underwood’s live sound meditations in Melbourne, including collaborations. Her vocals are hauntingly beautiful.
Of course, another favourite Australian sound musician is Indonesian-born Tikal Sermet. In addition to sharing her mystical temple voice, she runs unique vocal meditations, of which I have attended many. Originally known as Sabda Experience, these divine L.I.V.E. (Liberate Intuitive Voice Expression) gatherings are an extension of Tikal’s honouring of ancestral wisdom and a reminder of the body’s ability to heal through vocalising.
Afterglow, Ronda, Spain.
3. Sound Shower
Since sound helps us realign physically, mentally, emotionally and spiritually, a sound shower is essentially another version of sound vibration or frequencies that enhance the natural healing process. The idea is that only pure sounds or natural and/or traditionally made instruments are used in a small, relaxed group setting.
Lying down with your eyes closed, depending on the musical instruments used and carried around the room, you’re likely to hear everything from reed flutes to chimes and Tibetan bowls and overtone chanting. It’s something that northern NSW-based sound healer and musician Avishai Barnatan is a master of. At the musician’s/sound healer’s discretion, you might have a bowl placed on your body, such as your stomach or chest, for the sound waves to truly resonate where it’s needed most.
My experience of a sound shower is that I always come away feeling cleansed, connected and uplifted. There’s a reason why music is called food for the soul, and the mind.
4. Gong Bath
To clarify, this type of bath is H2O-free. Again, it’s another form of sound therapy. It’s also one of the oldest and most sacred therapeutic instruments around.
While some gong masters or practitioners specialise in this alone, some yoga practitioners also use it, especially for gong meditations. I was first introduced to a gong bath through Kundalini yoga and was fortunate to have a teacher who played one at the end of each class.
As you lie comfortably on the floor with eyes closed, and usually with a cushion and a blanket, one or more gongs are played so that the therapeutic sounds progress from gentle to strong — but not too loud. It’s a powerful effect as the sound waves gently pulse, reverberate through and wash over the body. The idea is that the Kundalini energy, which is located at the base of our spine, is released so that it moves up the spine and through the body.
Like any sound therapy experienced on a regular basis, it’s possible to experience self-healing and transformation.
Regularly tune in to yourself and nature.
5. Transfiguration
Generally speaking, eye contact with another person is regarded as important when communicating with them. We feel like we are being listened to. Transfiguration, or eye gazing, takes that connection to an entirely different dimension.
Admittedly, looking directly into another’s eyes for a prolonged period of time can be confronting or even uncomfortable to start with. You might flutter your eyelids excessively, giggle or laugh, feel silly or you might not even be able to look at another in this way. But when you keep your gaze soft and surrender to the process, you will be amazed at how much you see of yourself and others as we truly are, or were in past lives. It reinforces how interconnected we are.
The great thing about transfiguration is that you can do it solo with a mirror, or face-to-face with a friend or a partner (it’s a basis for Tantra and can also deepen intimacy). The idea is that you look into and focus on the left eye of another, or yourself, as that is regarded as the most receptive.
Some people might feel heavy-eyed and relaxed; most are usually quite uplifted and have more clarity. I find that a good dose of transfiguration helps me feel completely in alignment.
It seems to be catching on with more research highlighting its benefits and eye gazing events starting to take place across the globe.
6. Hugging Meditation
Who doesn’t love a hug? They make us feel warm and fuzzy, especially when given by a friend or loved one, and basically help us to feel pretty darn good. Most are aware of the benefits of a hug, but hugging meditations, when done with respect, intent and consent, allow us to experience the flow of life in that moment, as well as reconciliation, healing, understanding, connection and increased happiness.
The idea with hugging meditation is to hug for longer than what is considered normal. You can either breathe in sync (both in and then out at the same time), or as one breathes in the other breathes out (alternate breathing). Try it for a minimum of three long, deep breaths. It’s even more effective to have the hearts connecting while being embraced.
Again, it can be confronting to start with. If all else fails, try hugging a tree, or your pooch, providing they don’t wriggle away.
What’s your favourite way to meditate?
Blog post and images by Kristin Lee
Share this on
