How to get your Zen on

In my previous post Change your brain waves, change your life I outlined how meditation enables you to adjust your brain wave frequency to bring a calm state and relaxation to your mind and body. I introduced you to the process of soft gazing out at nature which is in essence a mindful meditation to be aware in the present moment.

Meditation is a very individual thing and what works for someone else might not work for you, to bring it into practice in everyday life here are a few different types of meditation to try. I recommend having fun with each one and finding the best style that creates the meditation stillness that you can drop into easily.

Caveat – before you commence, remove all distractions, have your body in a comfortable position and somewhere that you won’t be disturbed or interrupted by others.

Body scan

The body scan is a good beginner technique as it takes a rolling approach. Starting from the top of your head, slowly direct your focus to each part of your body as you move down towards your toes. Bring awareness to the sensations from your forehead, eyes, jaw then allow your neck to relax and shoulders to drop, and so on. Take a long slow inhale and exhale between each body area, so you can mindfully feel any tension unwind and release.

I highly recommend having some low hertz music (no vocals) on in the background. This eliminates any background noises and really calms the mind. This type of music is readily available on music apps, search for below 900Hz.

Guided audio meditation

Using guided audio means you can find the type of meditation you are looking for and there is no need to think about it. You will have a meditation teacher right in your pocket and depending on what you are feeling, a guided meditation can support you to:

• Release stress

• Process emotions

• Be in the present moment

• Increase positive feelings about yourself

• Improve sleep

This can be a little trial and error because you will need to find the right voice, tone, and pace that resonates with you. There are many specific apps available like Headspace and Calm, but if you are looking for an easy way in, searching for ‘guided meditation’ and your theme of choice using the above list on any music app or You Tube, both will provide you with endless options.

Sound bath meditation

Hold on, this part is getting a little woo-woo. Using sound and vibrations from instruments, this form of meditation is about receiving. It’s seen as an ancient tool used for ceremonies, think Tibetan bowls, gongs, drums, and chimes. To experience this in surround sound, attending a sound bath meditation in person is the best way.

I have experienced attending a sound bath a few times and feeling the vibrations can help you feel extremely relaxed and almost like one is floating. It works because the sound and vibrations are so consuming that your mind can only focus on what you are hearing and it takes you to a deeply meditative state. I think the other benefit is that when you plan to attend a sound bath, or any activity for that matter, you are going in with a level of intention. That way your mind is already primed for having a relaxing experience and committing to the time allocated for it. To find sound bath practitioners, search via the internet or Eventbrite and you will be surprised what is available and how easy it is to access.

If attending a sound bath feels too daunting, start with sound bath music that you can find on your music apps, turn it up really loud and lay back. I’ve often found the car is a good place for this to get the full immersive experience. If you see me with the seat tilted back in my car – that’s what I am doing. The handbrake and my “do not disturb” mode are both fully engaged.

Thanks for reading. Please feel free to reach out to me and share your experiences of meditating. I would love to hear of your own techniques for meditation.