We live in a stressful and competitive world that requires us to be constantly active and ready to adapt to the new and changing environment.

The lifestyle we lead , both in our work and private lives, can become frenetic and cause us stress, tension and the feeling of not reaching everything. We need to disconnect from time to time and focus on what is important, something for which meditation and relaxation techniques are of great help.

In order to contribute to personal well-being in this article I have selected a dozen very useful meditation exercises , in addition to indicating some of the benefits of these practices.

Meditation: concept and benefits

The term meditation refers to the focusing of attention on a specific element , either interiorly or exteriorly, in a state of deep concentration and reflection. It is popularly said that meditation aims to achieve the liberation of the mind from its usual concerns and the emphasis on the present. It is generally based on focusing completely on the now by focusing on aspects such as breathing, thinking or one’s own consciousness.

Meditation serves to help the individual to connect with himself , to understand himself and to grasp his own potentialities. It also allows us to observe reality in a more objective way, as well as the values and objectives that govern us.

The origins of this practice

The practice of meditation originated in India and is typical of Buddhist and Hindu beliefs, having become popular in the West relatively recently. These practices can serve numerous purposes. Originally religiously or mystically oriented, meditation has now even become part of the repertoire of techniques used in psychological therapy, especially in the form of Mindfulness.

Mindfulness as a technique is based on focusing on the present moment and on what is happening without trying to interpret it , accepting both the positive and the negative, renouncing the attempt to control and choosing objectives and values to work on.

The benefits of meditation are many: different studies show that it improves the ability to concentrate and memory, allows physical and mental relaxation as well as better stress management and even has a beneficial effect on a medical level by stimulating the immune system.

It has also been shown that helps to improve mood , combating mild depression and anxiety, as well as reducing blood pressure and the possibility of cardiovascular disorders. Finally, it has also been shown to be useful in improving the quantity and quality of sleep.

A dozen meditation exercises

There are a wide variety of meditation exercises that can be performed. Some of them are performed in a static manner (this being the most known and traditional type of meditation) while others require movement.

Some focus more on living in the moment while others emphasize the idea of self-provoking sensations through elements such as visualization . Below we leave you with 12 exercises that you can do comfortably in various situations and that will allow you to meditate by focusing your attention on various aspects.

1. Emptying the mind

It is a meditation focused solely on the breath. With eyes half open, the subject focuses on the breath itself without trying to control it , focusing on the sensation of air coming in and out. The individual will try to focus only on this. Different types of thinking may arise, but one should not try to block them but simply not follow them.

With time, the individual will be able to concentrate on the breathing and avoid the rest of the thoughts, so that he will manage to obtain feelings of calm, tranquillity and placidity .

2. Countdown

While this technique may seem very simple, it is very useful for improving concentration. With your eyes closed and in a relaxed position you proceed to count down slowly from high numbers (fifty or even a hundred) to zero. It is a matter of concentrating your mind on a particular element so that the rest of the stimuli fade away.

3. Body Scan

This technique is based on a detailed review of the different regions of the body, taking into account the sensations perceived in each of them. It is recommended to find a comfortable position that allows the relaxation of the body, sitting on the floor with the back straight and the legs bent with each foot on the thigh of the other leg (in what is known as the lotus position). Once in this position you should close your eyes and let your mind wander.

In this state, one will proceed little by little to go through the different muscle groups with the mind, paying attention to the sensations that come from them. It is a matter of concentrating on what our own body is telling us , while we connect better with it and observe ourselves by accepting the information that comes from it without judging it. Generally, we proceed to go up from the toes to the head.

4. The Mindful Pause

A quick exercise proposed by Dr. Ryan Niemiec , that can be performed anywhere. This exercise is based on concentrating on breathing for between fifteen and thirty seconds, concentrating our attention solely on this process. It must be inhaled and exhaled deeply.

Once the attention is focused on the breath, it will be directed to ask us which of our own strengths can be applied to the situation at hand. In this way we can help each other to make decisions and to cope with stressful situations .

5. Observation in dynamic meditation

This exercise is based on observation and contemplation of what we are capable of observing. First of all we find a comfortable position in which we can relax, to close our eyes for a few minutes, focused on the breathing. Once this is done, we open our eyes and take a brief look at what is happening and what is around us.

We close our eyes again and reflect on what we have seen , what different stimuli we have perceived around us (for example a dog, a roommate getting ready to go to work, an open window through which a tree can be seen…). Once the stimuli are listed, we remain silent for a few minutes.

Once this is done, we proceed to open our eyes again and make a second more detailed pass of what surrounds us. Again, we close our eyes and make a new list of the elements observed. Both lists are mentally compared, to reflect on the differences between what has been observed in the first place and what has been seen with a second, longer observation.

6. Meditation in movement

Although meditation has traditionally been seen as something to be done in a static way, it is possible to meditate in movement (although it can be more complicated to concentrate).

It is recommended that it is in contact with nature , as in a field or on the beach. This involves taking walks while the person focuses on the sensations they are feeling at that moment, such as the heat of the sun, the breeze, the rubbing of the water if it is raining or near the sea, the salinity of the water or the rubbing of the plants, the movement of their own muscles or the emotions they arouse.

7. Display

This exercise is based on the visualization of objectives and their evaluation through meditation. The subject can perform it sitting, lying down or even standing. With the closed ones and with the attention focused on the breathing, the definition of an objective or goal to pursue is raised.

Next, the subject will gradually ask if he or she really considers the objective to be desirable , in order to then assess whether reaching it would produce welfare, whether the benefits to be achieved outweigh the costs and difficulties, and whether the means are available to achieve it, and finally to reconsider whether the objective is still desirable.

If the result is positive, the will and effort to achieve it will be strengthened while the person feels his objective is valid, while if it is not the effort can be redirected towards the achievement of new goals .

8. Fire meditation

Fire has been used as a symbolic element and as a focal point in different meditation techniques. One of the techniques is based on focusing the attention on a flame candle, in a comfortable position while controlling the breath and feeling the heat and luminosity it brings.

You can also make a list of positive things to achieve or maintain and negatives to get rid of by focusing on the negatives and the sensations they cause and handing them over to the fire to observe how they ignite and carbonize and then focus on the positive ones (which are not burned) under the cover of heat and light.

9. Meditation in water

This technique is based on the use of water and can be done while bathing in a bathtub or pool. It involves focusing attention on one’s own body’s relationship with the water while focusing on the breath, noting the sensations it causes and the boundaries between the submerged part of the body and the one outside.

You can try to visualize how water takes away tension and bad feelings . One can also work with the surface of the water, seeing how our movements leave their mark in the form of waves and focusing on the perception of the environment beyond the body.

10. Static Meditation: The Mind as a Canvas

The exercise starts by closing your eyes and focusing on your breathing, trying to imagine your mind as a blank canvas. Once this has been done, the person should choose one of the spontaneous thoughts or images that arise and should throw them mentally onto the canvas.

From there we will try to reflect on why this thought has appeared, its origin and usefulness and what sensations it provokes. Once this has been done, the person can try to give life to the image, incorporating mental movement into it and even projecting himself inside it to analyse it.

Although it has been proposed as something to do mentally, given that art is an important element that can be used for reflection, it may be useful that instead of doing it mentally the subject goes on to make a graphic representation on a real canvas. Other forms of art and expression are also useful, such as writing, sculpture or music.

11. Yoga and tai chi

Although both are disciplines in their own right with their differential characteristics, both yoga and tai chi can be used as a form of meditation through the performance of various movements. Visualization is also important.

For example, you can imagine projecting an orb of energy out of your body, giving it a feeling of warmth and weight, and doing different manipulation exercises with it such as rotating it, passing it over your head and around your torso, and sliding it down your arms and legs. This orb will be the element on which we focus our attention , and can represent our physical energy or a quality of our own or desired by us.

12. Metta bhavana meditation

This type of meditation focuses on cultivating love and positive emotions .

First the user must sit down and pay attention to the body, relaxing each muscle as best as possible. Once this is done, the emotional sensations should be focused, focusing attention on the heart and trying to discern the emotions felt at that moment. It is necessary to accept them whether they are positive or negative. It is recommended to try to smile while facing possible changes in the emotions felt.

After that, an attempt is made to attract positive emotions . To do this we can use mantras or phrases that bring us feelings of peace, love or positivity, or the imagination.

This exercise is carried out thinking first of oneself, then of a friend, then of a person we value neither right nor wrong, then of someone with whom we have conflicts, and finally of all living beings. It is about identifying the sensations and trying to propitiate the good ones , even accepting and not judging or limiting the bad ones. After that, one gradually returns to the outside world.