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Small Moments for Meditation

A journey towards growth isn't going to look the same person to person. But anyone can start with small habits. The small habits can help create inner and outer growth. Originally published October 2020.

 

There is a sense of gratification that comes from a good workout or a nutritious meal. You begin to feel more energy for the day. You begin to have a sense of enlightenment toward personal wellness. Giving time and care to the body impacts the physical and expands into a person's mental health.

Personally, I thought I was doomed to walk with a rain cloud over me forever. I deal with low self-esteem, navigating relationships, and putting off small and large goals from feeling drained. Years later, I am still amazed at what changing my mentality has done to the quality of life.

Two mental frames go into why a person may choose to meditate. Either to calm the mind and create an easier state for thinking. The other is creating awareness or insight. With this intention, a person is working to reconstruct their mental facets. The purpose an individual chooses when meditating is welcome to change.

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Meditation, at the core of it, is taking time for yourself. It is not about becoming a new person. Instead, you are growing your inner thoughts and emotions to work with you more often than against or in contradiction.


While meditating, the individual is giving complete focus to monitor mental, physical, and spiritual states.

I began learning about meditation around the age of nine. I would go through the day feeling like my mind was out of my control. My hyperactive mind would lead me to feel anxious. That anxiousness would lead to self-doubt, which led to being in a bad mood. I wanted to be tranquil and mentally savvy like a ninja.


I have been consistently meditating for the past three years. Throughout the week, I have noticed my mood has been cheerful, which changes the month and the year and continues. I have witnessed my ability to get work done. My ability to communicate my thoughts and feelings in any given situation has increased almost with ease.

Truthfully, I did not think it would be something I'd continue regularly. In the years of practicing meditation, I have done some research and have had conversations. Also, having moments of doubting it is working for me or if I am doing it right.


I remind myself, and those looking to start or continue meditating, what works for someone else may not work for you even if it has worked in the past. Everyone, including yourself, will always be at different places in their mediation course.


Here are a few routines to incorporate into your days.

Body Scanning

Sometimes, I will have these out-of-body states where I feel like I'm living life in the third person or as if every cell in my body is vibrating at a high frequency. This is where body scanning has been helpful. Here, you can utilize visualization. Imagine your body is slowly being filled with light. Start from the head and trickle down to every inch of the body and limbs. Scan your body and your mind in an attempt to sync or awaken them. Take the time to give attention to parts that need it. Then, show appreciation to the parts that feel good.

Focusing

For some, it is a stress ball. Some performers do breathing exercises before a show—a similar concept with focusing on meditation. You will want to focus the mind on a mantra or phrase, the breath, or a tangible sensation. Whenever you notice the mind wandering, bring it back to the point of focus. For some, they will repeat affirmations. For me, I like to focus on my breath, and I'll notice the rise and fall of either my chest or shoulders.



Visualization

This is something everyone regularly does. It is when you recall a favorite park or doughnut shop that brings warm memories. With a hyperactive mind, honing in on a particular image gives better mental or physical feelings. It helps the mind practice using thoughts in a manageable way. When visualizing, provide as much detail to all the senses as you can. It can start as a cup, and you may be able to visualize an entire theme park over time.


Resting

Having a hyperactive mind, resting feels like a far-off ability. Resting with meditation is about allowing free-form thoughts. Not trying to control the flow of the mind, but also not residing on one idea. It is about being in the present moment of rest and sinking into that.

There is no right way of taking care of yourself. I have engaged in conversations with friends, instructors, and strangers. All are sharing their journey by practicing meditation and finding their true self.


Whether it's letting the mind wander, then trying to focus on an image or sensation, or breathing to your rhythm, there is activeness to meditating. Similar to any action or interest regularly done to be in a healthy and happy place, personally.


Meditating is an approach that can evolve with a person's needs because it is a practice that is not looking for perfection.


Share your enlightenment journey and tips in the comments or tag @rxrzine on Instagram.

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