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Article: How to Meditate When You Have Racing Thoughts

innateJoy9602 May 5th, 2023

"Reframe meditation

First, take the pressure off. Yes, meditating can be a transformative experience, as the research and first-person experiences attest to. But putting that expectation on it right out of the gate can make it intimidating and frustrating.

Instead, look at meditation simply as a break or an excuse to slow down for a few minutes. Think of it as a little bit of time that you set aside to breathe.

You can also look at it as training for your brain to become calmer and feel more positive emotions. Putting in a little bit of time each day is like training for a race or practicing your favorite sport or hobby — your brain and physical body learn a calmer way to focus and operate.

Meditative practices that don’t require you to sit still

Meditating doesn’t always have to be done sitting or lying in a quiet place. Some people have an easier job slowing down their mind when their body is moving. Here are some meditative practices that many people find more accessible than traditional meditation. You can still reap the benefits of getting your brain into a meditative state, without fighting the internal battle of sitting still with your thoughts.

3 moving meditations

Walking meditation: As you walk, count your steps. Stepping five steps as you inhale and then five steps as you exhale. Count your steps while doing this breath work. Yes, focusing on each step is a form of meditation. You're doing it!

Nature meditation: While you’re outside walking or sitting on a park bench, under a tree, or on a picnic blanket, focus on something in nature that catches your eye. Maybe it’s a bird, a tree or flowers. Laser focus your mind to hone in on the details. What color is the flower, how many leaves are on it, can you smell it? Ask yourself questions like this to center your mind.

Gratitude meditation while doing chores: While you’re cleaning dishes or doing laundry, use each item you’re holding to prompt you to give gratitude for something in your life. As you wash a bowl, you could think, “I am grateful for my hands allowing me to do this chore!” or as you fold a pair of pants you could think, “I am grateful for my legs that allow me to walk!"

Read the full article on Today

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Takeaway: Meditating doesn't have to be an internal battle of sitting still with your thoughts. Don't put too much pressure on meditation. Instead, think of it as a way to slow down and take a mental break.

Reflection: Have you tried incorporating movement and breathwork into your stress relief routine? If so, what have you found to be most effective?

#Health #Wellness #Meditation #Mindfulness


If you liked this article, you may also enjoy: "5-minute Breathing Exercises Can Improve Your Mood and Reduce Anxiety"

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Emerbliss May 5th, 2023

@innateJoy9602,

I haven't tried to incorporate breathing and working togather when I am in a stressful situation. What about you ?? I try to do it when I am I a pleasant mindspace but not when I am stressed out. Also I didn't know it would be helpful . There were a lot of points that I didn't know about in this post. Thank you for sharing it here with all of us Innate. Innate just being Innate doing joyful things - making cups healthy!! Thank you.

1 reply
innateJoy9602 OP May 7th, 2023

@Emerbliss

I’m one of the ones who finds meditation a bit hard to get into, but I have taken some mental notes after reading this to try out!

Also, Emer just being Emer doing Emer things making me smile <3 😊

Appreciate you always!!💜

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compassionateOak202 May 6th, 2023

@innateJoy9602

Thank you for this thread. I had someone from my email support group suggested me about walking mediation a few weeks ago! I'll leave a few links to these videos that were sent to me here in case it might help out anyone who is interested. 😊

https://youtu.be/CY0Ro-Kg5Yc - Walking Meditation: An Introduction by Brother Phap Luu (Outdoor Walking Meditation)

https://youtu.be/uh7vIYhpCEQ - The Art of Slow Walking Meditation with Brother Phap Huu (Indoor Walking Meditation)



1 reply
innateJoy9602 OP May 7th, 2023

@compassionateOak202

Ooooh!!!! I love these!!

I'm going to try them while I am walking my dog!

Thanks so much for sharing! :) <3💜

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innateJoy9602 OP October 17th, 2023

Hey there placid!!

Yaaaay! So glad you've found this article helpful!

Sniffing some flowers is always a lovely experience for sure!

Hope you get to try out the breathing one while on a nice refreshing walk soon (: <3 💜

1 reply
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WayJay November 24th, 2023

@innateJoy9602

this is great! Breathing is much more acute physiologically and can help us manage stress in real time. And no pressure, either! 

1 reply
innateJoy9602 OP November 24th, 2023

@WayJay

Exactly! Very well said! 

So simple, yet effective! 💜

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