Meditation is a method to help cope with medical problems, stress and anxiety using breathing, thought, contemplation and reflection. Anyone and everyone can use meditation. It is a technique that has sparked scientific research that has shown that meditation has health benefits beyond relaxation. Some of these benefits include decreased insomnia, reduced stress and anxiety, decreased blood pressure, easier focus and concentration, and reduced risk for diseases and illnesses!

Once you choose the type of meditation you would like to try, you will need to create a peaceful atmosphere to meditate in. Make sure it is quiet, clean, warm, lower the lights and put on some music that calms you (there is meditation music on most streaming services). Find a comfortable, relaxing place to sit. You can use a yoga mat and cushions, your favourite recliner or even try meditating in a nice warm bath. 

At the end of each meditation session, take a minute to observe how and what you are feeling. You will notice the effects of meditation last longer and longer the more regularly you practice. As well, once you are comfortable with meditation, you will be able to use it as a tool to quickly distress or take the edge off your stress anywhere anytime. 

Below are 6 different types of meditation for you to try. It's important to remember that meditation is not about perfection, if you find your mind wandering bring your focus back to your breathing...inhale...exhale.

mantra meditation

Mantra meditation uses a manta that is repeated over and over again to help bring you serenity. Chose a mantra that speaks to you personally, and use a Mala to help count out your Mala repetitions. ​The mantra I often use is Om Namah Shivaya (Om Naa-Mah She Vai-Ya), which means “I bow to Shiva”. Shiva being your inner self or your true self.

  1. Find a quiet place to sit, close your eyes and take a few deep breaths to centre yourself.
  2. Set and intention of how many times your you would like to complete your mantra today (you might start with only 5 or 10 then move up as you become more comfortable with meditation) - alternately you may decide to just see how many cycles you can complete.
  3. Hold the bead between your thumb and index finger gently, moving slowly to the next bead when it is time.
  4. Use the beads to count completed breath cycles; each breath cycle containing an inhale and an exhale.
  5. Relax and enjoy.

Guided relaxation

Don't know where to start? Just sit back and relax while I guide you through the process. Recordings are always available here for free, but I will change up which one is available from time to time.
  1. Find a quiet place to sit, grab your headphone or a speaker  (you can play it directly through your device, but they don't always have the best sound).
  2. Press play, close your eyes, and follow along as I guide you through this meditation.
  3. Relax and enjoy.
For more guided meditations make sure to check out my Essential Meditations Collection ...
​... they are all free, so no excuses!

sound meditation

Sound meditation uses singing bowls to bring focused awareness. Although this type of meditation is more powerful when the bowls are in the room with you, I have found great benefit from listening to recordings of singing bowls (basically you want to feel the vibrational quality of the sounds, so bump the base up a bit along with the volume). Most streaming services have recordings of both crystal singing bowls and Tibetan singing bowls available.

  1. ​Find a quiet place to sit or lay, close your eyes and take a few deep breaths to centre yourself.
  2. Ask someone to help you if you have an actual singing bowl at home—otherwise turn on your choses singing bowl recording.
  3. Inhale through your nose slowly and evenly, guiding the air into your abdomen; feel your abdomen expanding with each inhale.
  4. Exhale through your nose slowly and evenly; feel your abdomen lower.
  5. Continue to breath, bringing you focus to the sound.
  6. Relax and enjoy.

Mala meditation

Mala meditation uses a string of beads to help you count off your breaths during meditation.
​
  1. Find a quiet place to sit, close your eyes and take a few deep breaths to centre yourself.
  2. Set and intention of how many breath cycles you would like to complete today (you might start with only 5 or 10 then move up as you become more comfortable with meditation) - alternately you may decide to just see how many cycles you can complete.
  3. Hold the bead between your thumb and index finger gently, moving slowly to the next bead when it is time.
  4. Use the beads to count completed breath cycles; each breath cycle containing an inhale and an exhale.
  5. Relax and enjoy.

tea meditation

Tea meditation is one of the simplest forms of meditation that I have tried, it simply involves being conscious of the smell, taste, colour, and temperature of any cup of tea. 

  1. Choose your tea, and cup with intention.
  2. Add the boiling water to your cup, what do you smell first.
  3. Watch as the colour diffuses through the cup.
  4. When it is brewed, hold the cup in your hands, notice how the fragrance has changed.
  5. Taking a sip, notice how the flavours hit your tongue.
  6. Take a deep breath and thoroughly enjoy the rest of your cup.

stone meditation​

Stone meditation uses rubbing a smooth stone with your thumb or rolling a smooth stone in your hand to help bring you calm.
​
  1. Find a smooth stone that feels comfortable in your hand and natural to rub your thumb across—my favourite ones came from streams or lakes and are worn smooth by the constant motion of the water.
  2. Grab your stone, find a quiet place to sit, close your eyes and take a few deep breaths to centre yourself.
  3. Roll a smooth stone in your hand or rub your thumb across a smooth stone.
  4. Continue to breath, slowly inhaling and exhaling while rubbing your thumb across the stone or rolling it in your hand.
  5. ​Relax and enjoy.