There are many ways to meditate.

Here are a few:

Take a deep breath. (Repeat)

Make the sound aah then keep going until it’s an mmmm. (Aum)

Think of every unpleasant thing you can for a few seconds (minutes if you’re more practiced) and then take a deep breath a sit quietly and now let yourself relax deeply for at least a minute (hours if you’re more practiced).

Here are some different helpful meditations, if just sitting is too difficult for now:

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Calm – Relax
◾You may take three steps while breathing in and say Breathing in, “I calm my body” and then with the following three steps breathing out, “I relax.” You can then shorten this to say “Calm” as you breathe in, and “Relax” as you breathe out.

Colors – Smile
◾Breathing in, “I notice the colors around me”, breathing out, “I smile”. Shorten to Breathing in, “Colors”, breathing out, “Smile”. Even if we don’t feel like smiling, the simple act of doing a half-smile sometimes can change the tension in our faces, which in turn affects our mood.

Arrived – Home
◾Breathing in, “I have arrived”, breathing out, “I am home”. Shorten to breathing in “Arrived”, breathing out, “Home”. Have you ever had the experience where you were rushing home to relax. It usually isn’t effective in calming the nervous system. Sometimes reminding ourselves that we have arrived to the present moment already and that we are home can help calm an anxious mind. We can then slow down and get home a few minutes later in a more collected and relaxed state.

Wash – Wisely
◾Breathing in, “I wash my hands”, breathing out, “may I use them wisely throughout the day”. Shorten to breathing in, “Washing”, breathing out, “Wise hands”. This practice can bring appreciation to one of the unsung heroes of our bodies, our hands, and also reinforce the idea of being aware of all they do during the day and being more mindful with them. This cultivation of appreciation can support us in feeling well.

Stay – Play
◾Breathing in, “I am here”, breathing out, “may I enjoy the day”. Shorten to breathing in “Stay”, breathing out “Play”. This practice helps us be present as often as we choose to and have fun.

Grateful – Happy
◾Breathing in, “I am grateful”, breathing out, “may I create happiness throughout the day”. Shorten to breathing in, “Grateful”, breathing out, “Happy”. This practice helps us count our blessings as often as we choose to.

All these blessings may be shared.

4 Mantras
Darling:
I’m here for you
I know you are there (and I’m so happy)
I know you suffer
I suffer, please help me

“A lotus grows in mud, not marble”