Meditation methods – The Fitnessista

Sharing various kinds of meditation methods and learn how to implement them into your routine!

Hiii! How are you? I hope you’re having fun with the morning! The Pilot is off work right now (wahoo!) so I’m going to see if I can persuade him to affix me for F45 cardio day after which we’re going to seize espresso, breakfast, and perhaps get pleasure from a number of consecutive sentences of grownup dialog. What a deal with!

For right now’s put up, I wished to speak a bit about meditation and the various kinds of methods. Meditation is one thing that’s been on and off in my life, however I’ve been fairly constant for the previous 12 months. It makes an enormous distinction in my day. I really feel centered, calm, and it’s considered one of my favourite every day rituals. I plug in my PEMF Go Mat (use FITNESSISTA15 for a reduction), do 10 minutes of an eye fixed masks whereas I meditate, after which I pray and journal. If I’ve additional time, I keep on the Go Mat slightly longer and work on NYT Spelling Bee.

There are such a lot of totally different meditation methods on the market, and it may be slightly overwhelming, particularly in case you’re a newbie.

For right now’s put up, I wished to interrupt down a few of the most typical strategies of meditation and learn how to use them in your routine.

*A pleasant reminder that it’s useful to have a chosen meditation house that isn’t your mattress! You don’t wish to affiliate this house with the rest.Additionally, be sure that it’s free of labor and litter; you don’t need laundry and to-do lists to stare at you within the face as you’re attempting to loosen up.

For more meditation tips, check out this post.

Meditation methods

Guided meditations

When you’re new to meditation or discover it difficult to focus, guided meditations will be a useful assist. These pre-recorded periods are led by skilled practitioners who gently information your ideas and breath, serving to you discover your heart. Select from a myriad of meditation apps or on-line assets providing guided periods tailor-made to varied targets, from stress aid to improved focus. A few of my favourite embody the Peloton app, Calm, and Headspace.


Breathwork is the center and soul of meditation, weaving a profound connection between your thoughts and physique. Apply deep stomach respiration to calm your nervous system and produce your consideration inward. Take note of every inhale and exhale, permitting your breath to be your anchor within the current second. I love to do field respiration (in for 8, maintain for 8, out for 8), or the 6-7-8 methodology (in 6, maintain 7, out for 8). Subsequent-level: consider a phrase on the inhale and one other phrase you wish to really feel on the exhale, or consider one thing you’re grateful for on every exhale.


Mindfulness meditation is about cultivating consciousness of the current second with out judgment. Deliver your consideration to the sensations, ideas, and feelings flowing by means of you. Acknowledge them, however keep away from getting entangled of their narrative. By observing with out judgment, you may achieve perception into your inside panorama and foster acceptance. Certainly one of my favourite methods is known as basking: taking note of, and taking enjoyment in, tiny, particular particulars. Attempt to consider one thing you may, see, contact, scent, hear, and style, as you breathe.

Transferring meditation

For individuals who discover sitting meditation difficult, strolling meditation could be a blissful different. Go for a stroll in a quiet park or pure setting. Focus your consideration on the feeling of every step, the rhythm of your breath, and the connection between your ft and the earth. This transferring meditation permits you to combine mindfulness into your every day actions, particularly when stillness will be difficult.


Visualization meditation entails imagining a serene place or a desired consequence. Shut your eyes and create a psychological image of a chilled seashore, lush forest, or any scene that resonates with you. Visualize your self in that house, soaking in its tranquility. This system helps alleviate stress and empowers you to manifest your aspirations. There are tons of visualization meditations on YouTube!

Progressive muscle leisure

PMR is sort of a magical therapeutic massage on your thoughts and physique, and one of the best half is, you are able to do it wherever, anytime! You systematically tense after which launch totally different muscle teams in your physique, melting away stress and welcoming in whole leisure. It’s like a symphony of serenity that tunes your physique to a state of pure tranquility. This system isn’t nearly letting go of bodily stress; it additionally works wonders for calming a stressed thoughts, and will be particularly useful earlier than mattress.

Sound tub meditation

It’s a sensory delight the place you’ll be immersed in a harmonious mix of sound vibrations produced by varied devices like singing bowls, gongs, chimes, and drums. As these enchanting sounds wash over you, you’ll really feel stress soften away, and your thoughts will quiet like a nonetheless pond. Not too long ago, I received to strive a sound tub meditation at Miraval, and we floated in little hammocks because the therapeutic sound frequencies surrounded us. It was magical, I inform ya.

So, inform me, pals: what’s your favourite kind of meditation? How usually do you meditate in your routine??

Let this put up your pleasant reminder to get in a lil Zen time right now.



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