March Meditation: More Possibilities Week 5

“You have power over your mind - not outside events. Realize this, and you will find strength.”

― Marcus Aurelius, Meditations

As I reviewed over the past month, Meditation is a broad term that offers a variety of techniques. Visualization is also a form of meditation, noting that not all meditation involves visualization. Visualization meditation involves creating imagery in the mind, it can be used to promote relaxation and mindfulness. One can also use it to mentally rehearse and perfect techniques. It can aid in the reinforcement of a skill or improve muscle memory.

Try this: Imagine a peaceful scene in your mind’s eye, engaging all the senses can help you immerse in the visualization. This can be done for even a few minutes as a reset in your day, especially if you are seeking to calm down. Another approach would be to see yourself performing a skill you want to gain more clarity or level up on, such as your tennis serve, or a yoga pose. As a former gymnastics coach, I would have team members visualize themselves completing their routine with no errors. Mental practice before a meet. 

Try this: Begin by following your breath. Visualize the space or outdoors where you would be competing or using this skill. Then begin to see yourself performing the skill with success. 

Another method that you can try is object meditation. I have discussed earlier how one focuses on the breath or a mantra. With this style of practice, one can view an object of attention.

Try this: Find an object that will keep your attention, something simple like a flower, a stone, or a paper clip. Just as in the other techniques, when your mind wanders you kindly guide it back to the object. Start with just a few minutes.

Guided meditation is another technique that many people find useful in their practice. I have recorded several types of guided meditations on this website. I suggest you try the body scan which is core to stress reduction. Once you complete it, follow your breath for two additional minutes. Happy practicing!