Meditation methods – The Fitnessista

Sharing several types of meditation methods and how one can implement them into your routine!

Hiii! How are you? I hope you’re having fun with the morning! The Pilot is off work right this moment (wahoo!) so I’m going to see if I can persuade him to hitch 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 this moment’s publish, I needed to speak a bit about meditation and the several types of methods. Meditation is one thing that’s been on and off in my life, however I’ve been fairly constant for the previous yr. It makes an enormous distinction in my day. I really feel centered, calm, and it’s certainly one of my favourite day by day rituals. I plug in my PEMF Go Mat (use FITNESSISTA15 for a reduction), do 10 minutes of a watch masks whereas I meditate, after which I pray and journal. If I’ve additional time, I keep on the Go Mat somewhat longer and work on NYT Spelling Bee.

There are such a lot of completely different meditation methods on the market, and it may be somewhat overwhelming, particularly should you’re a newbie.

For right this moment’s publish, I needed to interrupt down a number of the most typical strategies of meditation and how one can use them in your routine.

*A pleasant reminder that it’s useful to have a delegated meditation area that isn’t your mattress! You don’t wish to affiliate this area with anything.Additionally, make it possible for it’s free of labor and muddle; you don’t need laundry and to-do lists to stare at you within the face as you’re attempting to calm down.

For more meditation tips, check out this post.

Meditation methods

Guided meditations

In the event you’re new to meditation or discover it difficult to focus, guided meditations could be a useful support. These pre-recorded periods are led by skilled practitioners who gently information your ideas and breath, serving to you discover your middle. Select from a myriad of meditation apps or on-line sources providing guided periods tailor-made to numerous targets, from stress reduction to improved focus. A few of my favourite embody the Peloton app, Calm, and Headspace.


Breathwork is the guts and soul of meditation, weaving a profound connection between your thoughts and physique. Observe deep stomach respiratory 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 respiratory (in for 8, maintain for 8, out for 8), or the 6-7-8 technique (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 possibly can acquire perception into your internal panorama and foster acceptance. One in every of my favourite methods known as basking: taking note of, and taking enjoyment in, tiny, particular particulars. Strive to consider one thing you possibly can, see, contact, scent, hear, and style, as you breathe.

Transferring meditation

For many who discover sitting meditation difficult, strolling meditation could be a blissful various. 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 toes and the earth. This transferring meditation lets you combine mindfulness into your day by day actions, particularly when stillness could be difficult.


Visualization meditation entails imagining a serene place or a desired final result. 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 area, 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 rest

PMR is sort of a magical therapeutic massage to your thoughts and physique, and the perfect half is, you are able to do it anyplace, anytime! You systematically tense after which launch completely different muscle teams in your physique, melting away rigidity and welcoming in complete rest. 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 rigidity; it additionally works wonders for calming a stressed thoughts, and could be particularly helpful earlier than mattress.

Sound bathtub 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 rigidity soften away, and your thoughts will quiet like a nonetheless pond. Just lately, I obtained to strive a sound bathtub 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, mates: what’s your favourite sort of meditation? How typically do you meditate in your routine??

Let this publish your pleasant reminder to get in a lil Zen time right this moment.



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