Meditation strategies

Sharing different types of meditation strategies and how to implement them into your routine!

Hiii! How are you? I hope you’re enjoying the morning! The Pilot is off work today (wahoo!) so I’m going to see if I can convince him to join me for F45 cardio day and then we’re going to grab coffee, breakfast, and maybe enjoy multiple consecutive sentences of adult conversation. What a treat!

For today’s post, I wanted to chat a bit about meditation and the different types of strategies. Meditation is something that’s been on and off in my life, but I’ve been pretty consistent for the past year. It makes a huge difference in my day. I feel centered, calm, and it’s one of my favorite daily rituals. I plug in my PEMF Go Mat (use FITNESSISTA15 for a discount), do 10 minutes of an eye mask while I meditate, and then I pray and journal. If I have extra time, I stay on the Go Mat a little longer and work on NYT Spelling Bee.

There are so many different meditation strategies out there, and it can be a little overwhelming, especially if you’re a beginner.

For today’s post, I wanted to break down some of the most common methods of meditation and how to use them in your routine.

*A friendly reminder that it’s helpful to have a designated meditation space that isn’t your bed! You don’t want to associate this space with anything else.Also, make sure that it’s free of work and clutter; you don’t want laundry and to-do lists to stare at you in the face as you’re trying to relax.

For more meditation tips, check out this post.

Guided meditations

If you’re new to meditation or find it challenging to focus, guided meditations can be an invaluable aid. These pre-recorded sessions are led by experienced practitioners who gently guide your thoughts and breath, helping you find your center. Choose from a myriad of meditation apps or online resources offering guided sessions tailored to various goals, from stress relief to improved focus. Some of my favorite include the Peloton app, Calm, and Headspace.

Breathwork

Breathwork is the heart and soul of meditation, weaving a profound connection between your mind and body. Practice deep belly breathing to calm your nervous system and bring your attention inward. Pay attention to each inhale and exhale, allowing your breath to be your anchor in the present moment. I like to do box breathing (in for 8, hold for 8, out for 8), or the 6-7-8 method (in 6, hold 7, out for 8). Next-level: think of a word on the inhale and another word you want to feel on the exhale, or think of something you’re grateful for on each exhale.

Mindfulness

Mindfulness meditation is about cultivating awareness of the present moment without judgment. Bring your attention to the sensations, thoughts, and emotions flowing through you. Acknowledge them, but avoid getting entangled in their narrative. By observing without judgment, you can gain insight into your inner landscape and foster acceptance. One of my favorite strategies is called basking: paying attention to, and taking enjoyment in, tiny, specific details. Try to think about something you can, see, touch, smell, hear, and taste, as you breathe.

Moving meditation

For those who find sitting meditation challenging, walking meditation can be a blissful alternative. Go for a stroll in a quiet park or natural setting. Focus your attention on the sensation of each step, the rhythm of your breath, and the connection between your feet and the earth. This moving meditation allows you to integrate mindfulness into your daily activities, especially when stillness can be challenging.

Visualization

Visualization meditation involves imagining a serene place or a desired outcome. Close your eyes and create a mental picture of a calming beach, lush forest, or any scene that resonates with you. Visualize yourself in that space, soaking in its tranquility. This technique helps alleviate stress and empowers you to manifest your aspirations. There are tons of visualization meditations on YouTube!

Progressive muscle relaxation

PMR is like a magical massage for your mind and body, and the best part is, you can do it anywhere, anytime! You systematically tense and then release different muscle groups in your body, melting away tension and inviting in total relaxation. It’s like a symphony of serenity that tunes your body to a state of pure tranquility. This technique isn’t just about letting go of physical tension; it also works wonders for calming a restless mind, and can be especially beneficial before bed.

Sound bath meditation

It’s a sensory delight where you’ll be immersed in a harmonious blend of sound vibrations produced by various instruments like singing bowls, gongs, chimes, and drums. As these enchanting sounds wash over you, you’ll feel tension melt away, and your mind will quiet like a still pond. Recently, I got to try a sound bath meditation at Miraval, and we floated in little hammocks as the healing sound frequencies surrounded us. It was magical, I tell ya.

So, tell me, friends: what is your favorite type of meditation? How often do you meditate in your routine??

Let this post your friendly reminder to get in a lil Zen time today.

Gina

The post Meditation strategies appeared first on The Fitnessista.

Frequently Asked Questions

African Mango Extract:

Mangoes have many health benefits. They are high in vitamin A, fiber, potassium and iron. They also contain antioxidants which help prevent cancer-causing free radicals. These benefits make them an excellent choice for anyone looking to improve health.

However, there is another benefit to eating mangoes – they taste delicious! These mangoes are easy to include in any meal.

For example, you could add fresh mango slices to salads, smoothies, oatmeal, and yogurt. For ice cream sundaes, you can use frozen mango cubes. You can also use dried mango powder as an alternative to sugar in baking cookies.

Add mango extract to your favorite dishes to enjoy all of these wonderful benefits.

Mango extract is actually made from mango seeds, which many people don’t know. It has all the nutrients of whole mangos, but not the sweetness of regular mango.

Is African Mango Extracted Safe To Use During Pregnancy

Yes, African mango extract is safe for use during pregnancy. It is safe to use by pregnant women who used it before.

If you’re pregnant, we recommend talking to your doctor.

Can I eat carbs when following the Ketogenic Food Plan?

Yes, you can eat carbohydrates while on the Ketogenic Diet. But, limit them to a very small amount. Instead, eat high fiber veggies such as broccoli and cauliflower, cabbage, Brussels Sprouts, kale. These veggies will fill you up and not add calories.

You should also eat lots of nuts, seeds, avocados and coconut oil. These foods are high in saturated fats, which are necessary for ketosis.

Statistics

A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
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How To

African Mango: Nutrients and Benefits.

Mangoes can be described as exotic fruits that were grown in tropical regions. They are now grown throughout the world. Mangoes can be nutritious fruits that are high in vitamin A, potassium, fibre, calcium and iron. Mangoes also contain antioxidants such as beta-carotene and lutein.

The mango tree does best when it is between 15degC (59%degF) to 30degC (86%degF). When fully ripe the mangoes are yellowish green. The flesh of the mangoes is soft and juicy when it’s unripe. However, it becomes firmer after ripening.

Mangoes can be used to make jams and pickles, jelly, chutneys, chutneys, pickles and ice cream. Mango pulp is used in India to make curries and rice dishes. In Thailand, it’s added to stir-fried vegetables. Mangoes can be eaten fresh, dried or candied.

Healthy Vegetables and Fruits

Mangoes have long been used as a treatment for diabetes. Mangoes are now grown throughout the globe. Mango trees come in many varieties, including Alphonso and Beni Suef, Bombay and Chaunsa.

Mangoes help you lose weight as they are high-water and low-calorie. A medium-sized mango has 100 calories and only three grams of fat. They are one of the most nutritious fruits.

Mangoes have vitamins B1, 2, B3, B5, BB6, C,E,K, magnesium, copper, manganese and folate.

Mangoes can also be loaded with phytochemicals. These are compounds found in plants that protect cells against free radical damage. Free radicals (unstable molecules that cause cell destruction) are unstable molecules. Mangoes can help protect your heart, brain and eyes.

Because mangoes are high in water, they may be a good option for those who want to lose weight. Water is essential for maintaining your body’s hydration and keeping you satisfied longer.

Did you miss our previous article…
https://slimbody.pw/feeling-stressed-9-foods-that-make-you-happy/

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Meditation strategies