Although studying promises many of us of a brighter tomorrow, let’s face it that schools can sometimes be daunting and challenging to cope up with. Whether you are going to Ivy League schools or a local state college, you are naturally surrounded by stress and pressure. But how meditation can help you in your academic life?

Moving meditation or guided meditation works best for all types of learners. Slow-paced and controlled physical activities while listening to an audio guide on how to meditate can decrease your anxiety level and increase your concentration, productivity and performance.

Moving and guided meditation have their exceptional characteristics that work best for individuals that require better focus and performance. You do not need any specific meditation mantras for this except slow movement of your body, combined with deep breathing practice.

Most students lack of physical activities as a result of their rigorous students. Moving meditation suggests that individuals should incorporated this kind of meditation with their daily physical activities from walking to climbing stairs. Several studies confirm the mental, physical and overall benefits of 

Many learners are spending most of their time reading through their notes. This means that most of their hours are spent either in the classroom or their study if they need extra hours for finishing their essays. While these places are good places to practice focus meditation, you may also opt to stretching your reflexes while unwinding your mind outdoor.

7 Effective Meditation Guides for Students

1. Identify your meditation place
2. Learn the basics of meditations
3. Incorporate meditation in your daily routine
4. Exercise both your mind and body 
5. Combine guided and moving meditation
6. Prioritize and plan things ahead
7. Use guided meditation apps

Identify your meditation place

Based on the experience of the best meditation practitioners, the best place to meditate is in your mind. That means that despite the noise and distractions around you, your main goal if you want to take meditation seriously is to practice being calm and focused wherever you are.

Well, let’s leave that to the experts. For students and beginners like me, there are places that are accessible and convenient around you. You do not need to spend much time and effort going to these places.

7 Meditation Places for Students

1. University grounds or quadrangle
2. Campus Library
3. Gym or sports center
4. Swimming pool
5. Chapel or prayer room
6. In a car
7. Bedroom

Learn the basics of meditations

For many students, it will be helpful to spend a couple of hours the basics of meditation. There are simple meditation practices that students can easily follow.

1. Spend 10-20 minutes to engage in meditation every day.
2. Warm-up by walking or moving slowly.
3. If you are not comfortable standing or moving, you may follow sitting positions.
4. Close your eyes and free your mind.
5. Inhale slowly for about 4-5 seconds and exhale for a count of 5-6 seconds.
6. Find the breathing that works for you.
7. Make sure to exhale longer than you inhale.
8. Say your mantras or create any sounds.
9. Put on your headphone and listen to meditation songs.
10. Use guided meditation on your apps if necessary.

Incorporate meditation in your daily routine

In order for your meditation to be really effective, you have to spend 10-20 minutes of your time. Add your meditation goals and progress in your phone calendar.

For students who have problems with time, do not make excuses by saying you do not have time to meditate. The meditation guides we have suggested here are enjoyably and can be part of your daily routine. The first thing that you have to do if you want to begin meditating is to plan your days ahead. How to add meditation in your daily routine?

1. Plan your days ahead
2. Prioritize things
3. Identify all of your daily activities
4. Find the activity that is the least in your priority.
5. Meditate during this time.
6. Wear your earphone.
7. Practice proper breathing.
8. Say your mantra and meditate for 10-20 minutes.

Exercise both your mind and body 

According to many studies, students are suffering from stress-related issues as a result of their studies. Many health experts are suggesting that they have to engage in physical activities in order to combat this problem. Despite schools and universities attempt to solve these problems, the number of students who is experiencing stress, anxiety and depression is still growing.

The main reason for this is that not many students have not had any ideas on how to apply any meditation or mindfulness in their physical activities. Exercise is proven to be effective in promoting overall health. This proven analysis can be best attained if they combine with  meditaton. Students of all ages need to realize that in order for them to make use of their exercises by combining meditation. How to combine exercise and meditation?

1. Choose your exercise (swimming, running, walking)
2. Choose a time where the place is less busy
3. Before or after your really exercise, spend 10-20 minutes for moving meditation.
4. Make sure to move very slowly
5. Once your body and mind are ready, close your eyes
6. Take a deep breath and exhale slowly
7. Say your mantras (repeated words or sounds)

Combine guided and moving meditation

Guided meditation is intended for individuals who have no or less background about meditation and those who do not want to spend much time searching how to meditate. They perfectly work for students whether part-time or full-time. You do not need an actual guide to do it, all you need is a nice pair of earphones and your meditation guide apps. After a long hard working day, listening to your guide by simply putting on your headphone is both practical and therapeutic for busy and stressed people.

Combine this guided meditation with basic and slow physical movement towards a moving meditation. Moving meditation alone is therapeutic and relaxing as you are warming up or cooling down your body. The movements should be less complicated and slow-moving blended with very slow breathing. Close your eyes, breathe in, follow your body flow and breathe out.

It is not necessary to combine both of these meditation types, however, for beginners like students a guided meditation will boost the effectivity of their meditation journey.

Prioritize and plan things ahead

Just like any skills that you desire to master, plan things ahead is the key to success. The most challenging part in meditation based on my experience is to stick to it by doing it on a regular basis. That means you really have to meditate in spite of your busy schedule.

As laid out in the previous discussion, you will need to make it part of your daily habit if you want to take meditation seriously. Actually, it’s not that difficult as you just need at least 10 minutes of your time.

Our suggestion is for you to keep a journal and record all of your schedule in advance. During your busy day, find your most relaxing time during the day (I am pretty sure there is.) Once identified, include 10 minutes for meditation and mindfulness practice. Stick to your plan and it will also work out for you.  

Use guided meditation apps

There are many apps that you can choose from if you feel like meditating on your own is not working at all. But at least before you try to used meditation apps, spend the first two weeks meditating alone without depending on any apps as it will teach the basic principles and disciplines of meditation.

What meditation types work for students?

Moving, guided and mantra are the best types of meditation as they require less time, effort and space. Moving meditation promotes physical and physiological well being while calming and soothing mind while guided meditation teaches someone the whole process of meditation.

Mantra meditation is a good way to release stress and tensions by your vibrating vocal chords while expanding your diaphragm through slow and deep breathing.

Bedroom is our heaven. It is the best place in planet where we can find peace and tranquility. Our bedroom is the first and the last thing that we can see when we open and shut our eyes. Many people say that bedroom is only for sleeping. How can we break this notion transform the four corners of our bedroom?

You can meditate adding some essential elements of meditation in your meditation. Meditating right after you get up or before you go to bed should be practiced in your bed or bedroom on a daily basis to improve your mood, health and quality of life.

Bedroom can also be a perfect place to do combine meditation and quick workout ideally early in the morning. Moving meditation such as yoga, Qi Gong or Tai Chi poses has potentials to improve your overall well-being. 

The key factor in order for you to meditate in your bedroom is your time. Ideally, you have to allot at least 10-20 minutes before going to bed or after you wake up. Avoid using your phone during this time can make your meditation more reflective and effective.

Should you meditate in your bedroom?

Yes, meditating in your bedroom is the most practical and convenient place to practice meditation and mindfulness. Meditation in bed can save your time, money and effort by taking advantage of your bedroom. Mindful, focused, mantra or moving meditation can be practiced in your bed or bedroom.

All kinds of meditation can actually be practiced in the bedroom if you have plenty of time. 20 minutes is ideal since you want to see a quick result of your meditation once you get out of your bedroom. This 20-minute meditation seems short especially for the long time practitioners of meditation but for me who have nine-to-five job it’s worth trying.

Many of us feel like getting more minutes of sleeping in the morning or we feel like hitting the hay as soon as we get in the room. I used to be the same but not until I discovered the power of meditation. Meditating early in the morning gives me focus, vigor and energy in the morning particularly if I combine it with moving meditation. Morning meditation has been my key to be more productive and active at work. Then evening mediation right in my bedroom gives me a sense of relaxation and peace; thus, it improves the quality of my sleep.

Meditating in the Morning and Evening Tips

If you want to be kick start your day with optimism and energy, you should meditate in the morning. Many of us find it hard to get up in the morning. By mixing your morning with some mantras and mindfulness-intervention practices, you will feel more energetic and active.

1. Wake up early
2. Open your curtain
3. Get out of your bed
4. Meditate by the window
5. Play some relaxing music
6. Put plants or flowers
7. Get essential oils
8. Walk around
9. Take a hot shower

Is it best to meditate in the morning or evening?

Both morning or evening meditation routines are beneficial. Meditating in the morning makes you feel more energetic, active and productive. In the evening, the effect of meditation is often restorative making you more relaxed. Evening meditation relieves stress; thus, it makes you sleep better.

For beginners, there are certain meditation types that you can try either in the morning or evening, including:

1. Guided meditation
2. Moving mediation
3. Mantra mediation
4. Focus mediation
5. Mindfulness meditation

They are often easy to follow and practice and requires little time or effort. All of them may take 10-20 minutes of your time. Just like any meditation practices, you have to observe deep breathing, sensation and mindfulness.

Moving Meditation

If you want to combine your meditation with light exercise, choose moving meditation where you can incorporate light and slow motions. Moving meditation like walking is perfect in the morning as you will warm up your body and mind. This can also be practiced in the evening by choosing simple yoga in your bed.

Guided Meditation

Guided meditation works if you feel unmotivated and disoriented on how to do meditation. Guided meditation is like having a teacher who will guide you during the entire process of meditation. Do you need a teacher in the morning or evening? I recommend practice guided meditation in the evening. Our mind is usually fresh in the morning; thus, we can be more physically and mentally aware and focus. While in the evening we often feel tired and exhausted, a guide or teacher of meditation can motivate us by following his mantras.

Mantra Meditation

Mantra meditation can be both practiced in the morning and evening. The benefit of practicing it in the morning is that it’s good support for breathing exercise without mentioning other meditation benefits. You can combine your breathing by practicing it in the morning. Personally, the benefit of mantra meditation is that it can a form of “release” of negativities. It’s my outlet to express out my stress and anxiety through this breathing exercise. After practicing this kind of meditation, I usually feel lighter and better.

Focus meditation

There are days that we are totally worn out.  When we practice focus meditation, we divert our attention to an object, sound or sensation. In the morning, why don’t you open the windows and appreciate the view outside. Breathe in deeply and breathe out slowly while you’re enjoying that moment. Feel the air as it touches your skin.

In the evening my focus meditation is usually in the form of sound. I often listen to some songs and focusing on them. Focus meditation helps to improve stress and anxiety. What kinds of music are good to listen to? Relaxing and meditation music are always soothing to listen to. Sometimes I play some classical or nature background to focus on in my room.

Mindfulness meditation

Mindfulness meditation happens when you are mindful about your breathing and sensation. You are aware of what’s going on in your body and mind. This is a time for you to get rid off your negativities and worries in life.

So when is the best time to practice mindfulness meditation? Both in the morning and evenings are both fine. In the morning, what I usually do to practice mindful meditation is to water plants. I find joy, peace and satisfaction by doing this activity. It’s simple yet I can combine both moving and mindful meditation. In the evening, taking a hot tub is my evening meditation routine. The sensation of water while it touches your skin is both invigorating and relaxing. Try to enjoy this moment. Want some more actionable advice? Scatter some petals in the tub, play some background music and light a scented candle. It cleanses your body and mind. Seeing yourself in that tub while meditating is something to look forward toShould you meditate in your bedroom?

What music are you listening to? Pop, reggae or classical? Whatever your choice of music, we are pretty sure that you are listening for a reason. Each person has a different taste of music.  Our choice of songs may give us signal of how are we feeling on a particular occasion. Can music help us to meditate?

Music is usually combined with meditation practices. Slow, soothing and restorative songs can be used as background music while meditating. Music improves our focus in performing tasks.

Music is a common practice for relaxation, religion and meditation. Individuals who are combining their meditation practices are known to improve their focus and concentration level.

 Music provides the focus of, or the soundtrack to, countless social situations, and can also provide refuge or solace in private moments.

We listen to music for different reasons. Some are listening to improve their performances in completing tasks. For example, a gym goer would often put on his headphone and start playing his workout music. Or at least, gym studios have that workout music background. Studies shows that music helps in finishing someone’s tasks.

Not everyone can tolerate music, some people simply want to listen to music as a form of relaxation or relief. These are the people who find music restorative and therapeutic. Combining both music and meditation are effective ways to reduce stress and may improve performances in completing tasks.

What types of music are good for meditation?  

Identifying the right music is essential to make your meditation more effective. Slow, soothing and relaxing songs are ideal to combine with meditation practices, including sounds of instruments, nature or mixing with guided or mantra meditation.

Nature Sounds

This is the easiest and cheapest kind of meditation music. We all know that nature has its calming effect especially whenever we’re near them. The sound of flowing river, chirping of birds, and dancing trees and leaves are natural elements to soothe your body and mind.

The good news is that actually we don’t need to go to nature and be healed by their natural elements. All you have to is to put on your headphone, and the nature will come closer to you. Ideally, this kind of meditation music should be played in the morning. It gives you good vibes and feelings.

Moving meditation can be best practiced by having nature as your background music. It will show you the natural flow of your body and mind.

Listen to this nature sound as you close your eyes and meditate.

Instrumental

The Tibetan singing bowls are particularly known to be used for meditating. This is a good example that any simple objects can be used as a tool for meditation. There are many other instruments that are used for meditation such as the chimes, piano, flute or any string instruments have their relaxing and restorative effects.

Similarly, you don’t need to hire a cellist for you to meditate. These instruments are searchable and downloadable. All you need is a pair of noise-cancelling headphones and you are good to go. Instrumental music can be best used anytime of the day. In the morning, drums and chimes might be good to boost your mood.

This three-minute instrumental meditation is good to relax and calm your body and mind.

Classical

Classical songs are usually associated to improve mental health. Studies show that classical music helps to improve cognitive skills. Let’s take a look at some of the most famous classical music founders. They are often precise, productive and effective individuals who have known the secrets of using music in order to focus and achieve more.

Whenever you feel like stressed, this 5-minute music can calm you down.

Mind and meditation are intertwined. Therefore, classical music is a way of improving your body and mind at the same time. Classical music is often soft and smooth and it makes us easy to focus and concentrate. You can use classical music as your meditation music at work or in the afternoon while you are feeling a bit sleepy. Want some more actionable advice? Walk while listening to this music and hum your mantras. The combination of moving, mantra and music meditation are unbeatably effective form of meditation.  

Guided Meditation

This is yet the most organized form of meditation in terms of combining music in your meditation practices. Why? Well, your guide in your guided meditation simply does everything for you. He guides you during the entire meditation from breathing to clearing out your thoughts while incorporating the power of music during the session.  

The music in your guided meditation is usually slow and restorative. The main aim is to help you feel relaxed and mindful at the same time. It is good for beginners who needs a meditation guru.

This guiding voice and calming meditation is perfect for beginners.

Mantra Meditation

This is my top choice of music. Why? You don’t need anything except yourself. This is Instrument and gadget free form of music meditation. In mantra meditation, all you need is your mantra.

What is mantra? In meditation, mantras are the repeated words, sounds, or utterances that you are humming, chanting or even singing while meditating. The most common mantra is “Om.” Your mantras can actually be as unique and personal as you want them to be. You can change every time you meditate depending on your meditation goal. For example, if you need to improve your self-esteem, your mantra may be “Believe,” “I am great.”  Try to repeat, hum and sing it many times while combining it with your deep breathing and mindfulness. The key here is try to hum and breathe in deeply and slowly using your nose.

All you need is your mantra. Listen to this om chanting to see the picture clearly.

Meditation Music

This is a combination of all types of music mentioned above if you combine it with meditation. If you want a total meditation music experience, you can opt to choose this kind of music. The  blend of nature elements, instruments, and body are all form of meditation music. They are effective to improve concentration, relieve stress and anxiety and boost your mood and feelings.

This video is a combination of elements of nature, instruments and body.

“Music was my refuge. I could crawl into the space between the notes and curl my back to loneliness.”
― Maya Angelou

"Yoga means addition. Addition of energy, strength and beauty to body, mind and soul.” 
― Amit Ray

Yoga and meditation are relatively intertwined. Yoga is a combination of breathing, light postures and simple meditation which aims to improve well-being and health. Yoga instructors are known to practice mindfulness and meditation as part of their yoga routines.

There are major studies that prove the potentials of yoga in improving physical and mental health. Yoga is advisable for people suffering from stress and stress-related diseases according to a recent study.

For others, yoga is a form of spiritual practice. Practitioners of spiritual yoga believe that it is the unison of body, mind and soul.

In a current study, it is discussed that yoga comprises advice for an ethical lifestyle, spiritual practice, physical activity, breathing exercises and meditation. 

For beginners, we usually go to yoga class for us to feel good. Before working out, it has been my habit to do yoga as part of my pre workout routine. It really works for me as I can do some stretching, improve my focus and meditate at the same time. Once, I’m done with my yoga poses, my body has its strength, endurance and flexibility for a workout session.

Is yoga a form of meditation?

As a form of meditation, yoga can be mixed with any kinds of meditation. Yoga starts with mantra meditation followed by moving meditation with light postures and motions. Other kinds of meditation such as spiritual, transcendental and mindfulness meditation are also practice in yoga.

In one study, it is stated that ,any types of yoga include no postures at all and are almost exclusively meditation-oriented.

If you are always on the go, you may find this activity as restorative and therapeutic while staying active at the same time. Those who are following moving meditation may appreciate yoga postures. They are relatively light and slow motions.

This video shows you how to kickstart your day by practicing this meditation yoga. Yoga With Adriene shared us her quick yoga meditation styles. Watch this video if you want to experience having a guided meditation while practicing yoga at the same time.

Quick and Easy Yoga Meditation

• Sit up tall
• Close your eyes
• Take a deep breath
• Drop your chin to your chest
• Lift your nose up towards the sky
• Continue to gently nod your head
• Take your nose to the right and to the left
• Take it slowly and gently
• Take your hands to your belly
• Breathe in deeply
• Breathe out slowly

For me,I see yoga as a combination of guided meditation and moving meditation. Actually, yes it is. For some expert yoga instructors, the know how to combine yoga and meditation in their class. Some of them will show you the posture and slowly guide you for your body and mind to be united as one. My yoga instructor, Master Umesh, is one of a kind for having this approach in most of his classes.

What is the benefit of yoga and meditation?

Yoga is an exercise for body and mind. What does it mean? It means that when you practice yoga, you are exercising your physical and mental health at the same time. Yoga has been backed-up by science for its potentials in combating stress, anxiety and depression.

Although the major benefit of yoga is the reduction of depression and improvement of mental well being, yoga lovers can also benefit from its physical and social benefit. You can improve your flexibility, muscle strength, respiration, energy and metabolism.

In adults with mild-to-moderate major depression, an 8-week hatha yoga intervention resulted in statistically and clinically significant reductions in depression severity.

Yoga is also a perfect activity for athletes who are suffering from injury and body pain. Many gym goers and athletes often complain about muscle pain. Those who are combining both meditation and exercise have experienced less body pain and injury after exercise. As yoga is a body-mind activity to boost your mood and rev up your metabolism. Therefore, yoga is effective in improving physical and athletic performance.

In one study among patients with chronic illness, yoga has been associated with improved perception of their medical condition, wellness, quality of life. Undoubtedly, yoga is a restorative activity for individuals seeking for meditation, wellness and balance in life.

In patients with chronic illness, yoga improved mental wellbeing, aspects of quality of life, and resulted in a positive perception of illness.

Does yoga reduce belly fat?

Yes, some kinds of yoga such as restorative, Hatha and core yoga have potentials to promote weight loss due to their breathing exercises and sophisticated physical exercise system. Core power yoga is a body-mind exercise that involves series of postures that improves core muscles.

Core yoga is my favorite kind of yoga. As a gym goer, I want to combine exercise and meditation at the same time to avoid feeling sleepy in the yoga room. Practicing core power yoga poses are suggested workout if you want to have abs quickly.

Fat-Burning Core Yoga Poses: Toned Abs and Muscles

There are yoga poses that can aid you build abs and muscles, including:

1. Warrior Twist
2. Cobra
3. Extended Child
4. Plank
5. Plank Upward
6. Wheel
7. Donkey Kicking
8. Bow
9. Camel
10. Half Boat
11. Bridge
12. Downward Dog
13. Locust
14. Wind Relieving
15. Sun Salutation

This 5-minute yoga core workout with Tara Stiles shows us that meditation can be practiced anywhere, anytime.

Relate Topics

Great Motivations for an Effective Meditation

How Can I Meditate Without Falling Asleep

The Best Place to Meditate While Walking

Being close to the nature always gives us calming effect. But the truth is for many of us we don’t have to be near them especially if you’re living in a big city. The solution? Create your a garden. Gardening is not only therapeutic, it also bursts with meditation and other benefits.

Gardening can be a combination of moving and focused meditation. It involves slow and light motions combined with rhythmic breathing while staying mindful and focused in your activity and environment.

According to a recent study among Japanese aged 60 years in Japan, gardening is associated with good health, happiness, healthy diet, social skills and active lifestyle.

Gardening contributes positively to the health of Japanese people aged 60 years and older living in the community.

US National Library of Medicine
National Institutes of Health

This is also reflected in the book “Ikigai” or the reason for being. This book features the lifestyle of centenarians in Japan. All of these Japanese people cultivate their own garden, cook their homegrown vegetables, and share their produce with their neighbors. These centenarians see gardening as their way of cultivating their body, mind and heart.

Back in the past, farming and gardening considered to be the best way to survive. Our ancestors had to cultivate their land and plant their crops as way of living. People back then considered to be way healthier compared to us now. What’s their secret? It’s not only about farming or gardening that helped them but it’s also about being physically and socially active through free activities. They were a lot healthier and stronger compared to us. They lived more for free. Farming and gardening was one of their keys.

In another study, their results highlight that regular gardening on allotment sites is associated with improved physical, psychological and social health.

US National Library of Medicine
National Institutes of Health

They didn’t have any source of entertainment or even meditation. All they had to was to go their garden and they would definitely make friends or even an enemy with another tribe. Just like the people in this era, they would be in the nature if they want to be in a state of meditation although the term was not created back then.

Many celebrities are crazy about gardening including Oprah Winfrey, Julia Roberts, Jake Gylenhaal and Princes Charles. They find peace and joy in their garden when they are not in the spotlight.

Gardening Benefits: Scientific Evidence

Gardening itself is motivating especially if your flowers blossoming or your vegetables are ready to harvest. Not only that because gardening has a whole heap of mental, physical and social benefits, including:

• Meditation
• Stress Relief
• Positive Mood
• Positive Aging
• Active Lifestyle
• Weight Loss
• Social Health
• Money Saver

Meditation

This is one of the best place where you can meditate and reflect. Why? The element of nature has its relaxing and calming effect. The environment is suitable for meditation practices especially movement and focused meditation.

If you simply want the background of your garden as your meditation space. Then suit yourself. Practice moving meditation such as walking, Tai Chi, Qi Gong or yoga while being surrounded by your nature.

If you want to get dirty while meditating at the same, gardening can also be a form of meditation. Just remember to do it slowly and mindfully. Your mind focusing on your sensation and breathing. As you touch the dirt or leaves, feel them as if you were part of them.

Wanna bring your garden meditation to a different level, practice chanting your mantra or your repeated sounds while gardening.

Stress Relief

Whenever I’m feeling blue, the garden is my refuge. By merely looking at those planted pots, it gives me a sense of relief and solace. Because of this therapeutic effect, I make sure to bring a piece of this nature in my office. Your office can be a good place to meditate as well especially if you will give it some meditation elements.

Exposure to nature through gardens and gardening activities can enhance psychological well-being through emotion regulation and relief from stress.

In one relevant study among 331 gardeners aged 60–95 years from Australia, the results of this study show that regardless of ‘being’ in the garden or ‘doing’ gardening, gardens provide important restorative benefits for older adults. 

US National Library of Medicine
National Institutes of Health

This study gives us the idea that you don’t necessarily need to do gardening in order to improve you well-being. The mere fact of being in the garden has its therapeutic effect. Combining it with meditation can maximize the potentials of its restorative effect.

Positive Mood

Your mood is a key indicator of your happiness. For those days when we fell down, being in the garden or doing gardening will cheer you up. One advice is to sit in the garden. You can also bring your book while relaxing. Why not create your indoor garden if you live in a city?

Subjective happiness and feeling a reason for living were positively correlated with health and with gardening with others.

US National Library of Medicine
National Institutes of Health

Positive Aging

Aging is part of life. But to age positively and beautifully is pretty challenging. One way to celebrate our aging is to combine it with gardening. It is proven our physical health and well being. Gardening gives us non-exercise activity that stays us active. The produce that we’re making also reminds us of healthy diet and nutrition. Garden is also your meditation place with its restorative effect. The act of sharing to your friends and neighbors is an act of kindness.

The current study provides support for promoting positive aging through gardening.

US National Library of Medicine
National Institutes of Health

Active Lifestyle

Want to be active but feeling unmotivated to exercise? Gardening is one of the most enjoyable way to increase your NEAT or non-exercise activity thermogenesis. To make it even more challenging you can rake leaves in your garden and lose 228 calories in 30 minutes.

Having a garden is like having a serious relationship. You can ignore it; otherwise, it will wither and die. It’s a good responsibility for us to take while being active at the same time. So instead of binge watching, spend a couple of hours outside and sweat.

One UK study found that moderate to heavy gardening activity of four or more hours per week was associated with significantly reduced risk of morbidity and mortality rates in a sample of middle-aged and older men with cardiovascular disease.

US National Library of Medicine
National Institutes of Health

Weight Loss

Good news for us who want to lose weight. By gardening, we can lose weight and stay active at the same time. Whether we like it or not, sometimes instead of hitting the gym, all we want after our nine-to-five job is to simply go home.

The benefit of heaving a garden is its therapeutic and restorative effect. So just spend some minutes meditating in your garden or simple walk around them. You’re even luckier if it’s time for you to pick those fresh tomatoes and put in in your salad. Combining gardening and the produce in your healthy diet like making a bowl of fat-burning salad is a surefire for a perfect shape of you.

Someone weighting 60 Kg or 132.28 lb gardening burns 228 calories in 60 minutes. This value is roughtly equivalent to 0.07 pound or 1.04 pounds or 29.5 grams of mass (fat and / or muscle).

• Doing this activity 3 times a week for 60 minutes will burn 0.78 pounds or 0.35 Kg a month.
• Doing this activity 5 times a week for 60 minutes will burn 1.3 pounds or 0.59 Kg a month.

Social Health

You don’t need to join a garden club to enjoy this benefit. You have your neighbors who are also benefited by merely looking at your beautiful garden. There are many ways to improve your social health through gardening like inviting your family or friends in gardening or in picking vegetables. You will feel proud of yourself. Your circle of friends will also appreciate your act of kindness and generosity.

Instead of staying inside the house, why not brag them about your garden. Educate your children by showing them how to tend a garden. Throwing a party in your garden is also a great for bonding while showing yoru accomplishement.

Gardening groups offer a way for people to connect with nature and each other, allowing social benefits to accrue. 

US National Library of Medicine
National Institutes of Health

Money Saver

Last but not the least, your garden can save you a lot. Those vegetables in the supermarket labeled as organic are usually pricier. But yours is free. Can you imagine that? If you have overflowing harvest, share them with your neighbors or friends.

Since you are sweating in the garden, you may want to cancel your gym membership if you don’t actually have time to workout. There are other fun exercises that you can do in the garden or from the comfort of your home.

Here’s one more thing. You’re spending less in your vitamins and supplements. You are getting the direct benefit from the sun which is a good source of vitamin D. The nutrition value of your healthy vegetables and diet plan coming from your garden is an indicator that you are getting the recommend nutrition.

How to Garden in Your Tiny Space

If you live in a flat, space is not an issue to build your own garden. You need to get pots, bottles, glasses and shapes. Then carefully select the kind of vegetables or plants, and plan where you can strategically place them in your place.

First, identify if you want to use soil, water, air or a combination of three. Soil is perfect to grow plants but you have to spend time cleaning your place. This is the benefit of getting glass or bottles to grow your plants. This is my choice as I don’t have much time to clean up often. Orchids are also perfect choice as they need less water.

After identifying whether you use soil or water, think of what to grow. Cactus, orchids, herbs and water plants are the ones that you can see in my place. They are space-saving plants that gives me the advantage to move them anywhere in my unit. They are also economical as they don’t consume much of your time, energy and resources.

Indoor plants can increase humidity and produce oxygen. For people like me who have rhinitis, they are good for purifying air quality and removing toxins. Those little pots have potentials to improve your mood, focus and creativity. Your place can be an instant meditation place if you are surrounded by plants because of their therapeutic and restorative effects.

Do you really want to grow vegetables and not just plants for decoration? Watch this video.

8 Vegetables to Grow in a Small Space

There are vegetables and herbs that you can grow regardless of how big or small your place is.

1. Carrots
2. Kale
3. Mushrooms
4. Beets
5. Bell peppers
6. Potatoes
7. Herbs
8. Microgreens

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Workout can be sometimes painful if we hit engage in a wrong lifting position or due to overtraining. The former might be avoidable if you know the fundamentals of resistance training. The latter is actually the usual problem. We tend to train too much; thus, increase the chance of overtraining injury. Can meditation help in recovery after workout?

Meditation practices have potentials to speed up workout recovery according to a major study. Meditation and mindfulness routines are effective for reducing the possibility of overtraining. Combining exercise and meditation is also proven to promote physical performance.

Finally, meditation-based interventions might be particularly effective during the post-exercise phase as means by which to expedite psychophysiological recovery and reduce the likelihood of overtraining.

US National Library of Medicine
National Institutes of Health

For most gym goers, meditation may sound like a joke. Many popular athletes are not actually meditation-based interventions as a joke. Let’s name names. Michale Jackson, Phil Jackson, Derek Jeter, Lebron James and Novak Djokovic are just a few of the long list taking meditation seriously and combining it with their athletic routines.

The late Kobe Bryan whom I considered one of the best basketball player was also a practitioner of meditation. He strongly believed in the power of sleep and meditation for you to improve your physical, emotional and psychological performance and goals.

"You get in the zone and just try to stay here. You don't think about your surroundings, or what's going on with the crowd or the team. You're kind of locked-in." 
Kobe Bryant 

Meditating at the Gym

There are simple meditation poses and styles that you can combine with your gym workout. Try which one works for your preference and personality.

• Sitting meditation
• Moving meditation
• Walking meditation
• Guided meditation
• Mantra meditation
• Focuses meditation

Keeping a meditation journal is a good habit to remind of your meditation goals and progress. Your input also gives you an overview of which one works and not.

Now, your question might be where can you meditate in the gym. After trying almost all places in the gym and recording them in my journal, I have finally found which one works for me. The best places to meditate before, during and after gym include:

1. Gym lobby
2. Inside a gym
3. Yoga studio
4. Sauna or steam bath
5. Shower room
6. Locker room
7. Stairs
8. Home
9. Office

Gym lobby

Both pre or post workout meditation can be practiced in the gym lobby. The principle of sitting meditation using a chair can be part of your work out meditation. Yes, we heard you that lobby is often busy and noisy. That’s why noise-canceling headphones should always be in your gym bag.

What kind of meditation is good to practice while in the gym lobby? Guided meditation sounds sensible in this environment. Close your eyes and practice deep breathing while listening to your meditation teacher as he guides you while meditating for about 5 minutes.

Inside a gym

Meditating while working out can save your time especially if you are always on the go. You can practically apply this meditation anywhere in the gym. What do you need? Again, a pair of headphones is a must have.

Moving meditation works inside a gym particularly for beginners of meditation. You can combine both gym warm up and meditation in this sense. Stretching flexibility exercises are ideal to be combined with meditation-mindfulness interventions. Yoga poses can also easily be applied in the gym. Just grab a yoga mat and spend 5 minutes before grabbing one of those barbells.

For practitioners of meditation, combining both in the gym is a piece of cake. They find peace and stillness everywhere. It takes time to practice this momentum. Practice makes perfect.

Yoga studio

Wanna make use of your gym membership? Then you should be joining yoga classes. I know you may feel awkward with the poses but the good thing is that you don’t actually need to do all of them. Most yoga instructors also offer alternatives or easy options especially for beginners.

Here’s one more advice. Talk to your yoga instructor that you will not be finishing the whole yoga session and you are there to feel good before or after your gym workout session. I have been doing this approach for a couple of years. And here’s another good thing. I have developed that student-instructor with my Indian yoga instructors and I encouraged them to hit the gym sometimes. The result is amazing I have my meditation and stretching flexibility in the yoga class with my supportive instructors. Friendship has also blossomed between me and the instructors. One more thing. They’re sometimes giving me physical therapy in case I experience injury.

If you really don’t want to attend yoga classes, that’s not an issue. Just look at the yoga timetable and once it’s not occupied you can simply sneak in and use the yoga studio. Did I forget to say that everyone’s observing silence in the area? Or should I also mention that they’re playing one of those meditation music?

Locker room

When you finish your gym session, you may want to spend some time to rest before you take a shower or grab your bag. Use this time to practice guided meditation inside the locker room. There can be noise coming from the other guys so make sure you use your headphones and start playing your guided meditation. Sit in the bench or on the floor, close your eyes and start meditating. When people see your headphone are on, your eyes closed then the chance of minimizing their noise is likely possible. It’s worth trying.

Sauna or steam room

Feel tired after work? Use your membership to make use of its facilities. Spend 10-20 minutes in the sauna room and practice focus meditation while inside. Focus meditation happens when you allow your attention to focus your attention on your sensation, surrounding, sound or even an object. Let’ say for example you are in the steam bath and as you’re body is sweating, you could feel your heart beat getting faster. What you are focusing in the steam room is your sensation and breathing.

Steam room is ideal for focus meditation since you are not distracted by too much noise or background music in the gym. Nobody pays attention if you are doing meditation poses.

Shower room

For some meditation can be excruciating and they simply don’t want to do it. That’s totally acceptable. How? After your workout session, take a shower and practice mantra meditation. This form of meditation involves saying repeated sounds, phrases, or utterances during meditation. The most common practiced mantra is ‘Ohm.’ You can create any words or mantras. Say it as long as you can to practice deep breathing..

The element of water sets a soothing and relaxing environment. Close your eyes, breathe in deeply and say your mantra continuously. Repeat the same process for about 5 minutes and get out of the shower leaving you feel rejuvenated.

Stairs

Your gym is on the 5th floor. Then it’s a sign for you to climb the stairs. Stair climbing has many benefits including building muscles, boosting metabolism and promoting weight loss. One of its surprising benefit of stair climbing is that its an effective way to boost mood.

Moving meditation is for for athletes or physically active individuals. One of its example is stair climbing. Compared to the stair climbing used as an exercise, try to do as slow and mindful as you can focusing more on your breathing and sensation more than its fitness value.

Office

We respect your time and we know that you might probably use your one-hour lunch break. Once you are back to your office after a quick workout session, sit down in your office chair and put on your headphone while watching or listening to a guided meditation.

How to meditate in the office

1. Practice gratitude
2. Arrive to work early
3. Visualize success
4. Plan ahead
5. Keep your desk clean and clutter-free
6. Share your meditation goals
7. Bring a mat
8. Use meditation apps
9. Go for a walk
10. Drink a cup of tea

Home

Home sweet home. All you want to do is to go back home after a workout session. Your home can also be a good meditation place. Once you are in the dressing room, either sit down or lie down on the floor. Close your eyes and practice deep breathing. Breathe in slowly for 5.5 seconds and breathe out for another 5.5 seconds.

Best places to meditate at home

• Garden
• Bedroom
• Bathroom
• Kitchen
• Study Room
• Pool
• Balcony
• Basement
• Attic

Does meditation cause weight gain?

Another surprising benefits of meditation is that it can also aid weight loss and improve overall health problems based on a study. People who meditate tend to divert their attention to other things; thus, they avoid overeating.

People with sedentary lifestyle which is linked to obesity tend to experience depression and anxiety. Meditation is an effective way to help them. It is also associated with better mood.

Researchers have also used mindfulness-based interventions as a means to facilitate weight-loss and improve health-related behaviors in adults with overweight and obesity. 

US National Library of Medicine
National Institutes of Health

This is another bonus video on how meditation helps you to lose weight.

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Where can you make your own meditation space at home

“Meditation trains the mind the way physical exercise strengthens the body.” – Sharon Salzberg

Has it ever happened to you that you hit the gym and you simply can’t focus? I know we are sharing the same scenario. It happened to many too many times in the past. Whenever we hit the gym we tend to forget that we are actually using is our mind to stay focused and alert during the workout sessions. This is my turning point that meditation is a key for me to keep going.

Meditation practices have potentials in improving mental and physical performance according to a study. Therefore, the benefits of working out or exercise could be maximized if you combine it with meditation routines.

Spending 5-10 minutes of pre-workout meditation practices such as doing yoga poses, walking, mantra or guided meditation can enhance your athletic and physical performance. Mindful breathing or focusing your attention on breathing before or during workout session also has an additional effect on your exercise.

In a recent study, the researchers hypothesized that the psychological, physiological, and psychophysiological benefits of exercise could be maximized when performed in combination with meditation routines.

US National Library of Medicine
National Institutes of Health

These benefits are clear that workout or any physical activities combined with meditation practices are beneficial in our physical and psychological performance. The same study also suggests that another beneficial effect of meditation workout is your ability to improve body movements; thus, enhancing your workout performance.

Is meditation good before workout?

Yes, meditation is good before workout according to a study. According to a study, physical exercises can be more effective if you are combining it with meditation practices. This study also suggests the possibility of an additional effect of combined meditation and exercise particularly in facilitating your movements and enhancing your workout performance.

Meditation practices before warm-up phase of your workout session is also perceived not only to enhance physical performance but also to alleviate pain as a result of body injury after the training.

Exercise professionals are encouraged to use self-regulation strategies in order to down-modulate perceived activation before the warm-up phase

US National Library of Medicine
National Institutes of Health

Many other studies show that meditation is a good way to make your gym workout more effective. Easier said than done. I have been working out with a combined meditation and mindfulness practices for about three years. I have felt the difference in working with or without an intervention of meditation practices. If you want to improve your workout performance and focus, incorporating meditation and mindfulness routines and meditation can help.

Quick Meditation Before Gym Workout

Combining meditation and mindfulness routines and workout exercises are proven to be more effective by following our pre-meditation workout tips, including:

1. Practice mindful breathing
2. Wear noise-canceling headphones
3. Turn off phone notifications
4. Sitting meditation
5. Moving meditation
6. Walking meditation
7. Guided meditation
8. Mantra meditation

Practice mindful breathing

Breathe in deeply and breath out slowly. Focus on your breath is very vital before and during exercise. Physical therapist, Michelle Kenway shares her formula for a deep breathing exercises for beginners. Here’s how.

1. Sit up straight
2. Proper posture
3. Relax your shoulder
4. Expand ribcage
5. Move belly forward

Although there are many breathing meditation available on your devices, it is very important to focus on your breathing. Practice this breathing exercise for about 2-3 minutes before your workout session. While doing it, try to close your eyes and focus on every breath you make.

Here’s a video to show you how guided mindful breathing meditation works.

Wear noise-canceling headphone

You need to disconnect from the noise in the gym. If you are a master in meditation like monks, you can definitely spend a couple of minutes for your meditation practices. However, for most of us including me noise is something that distracts us from meditating.

Wearing noise-canceling headphones is a sensible choice if you want to combine meditation and workout, they will not only keep you focused but they will also keep you calm and relaxed. By getting a nice pair of headphones, you can apply music or guided meditation along with all kinds of meditation practices that you can combine with your workout routine.

Turn off phone notifications

Admit it or not but your smart phone is your ultimate enemy for you to stay focus and mindful. Once we’ve seen that notification, we would always be tempted to open it. This is a clear example that it’s your own way of sabotaging your physical or meditation goal.

You know what to do. If leaving the phone in your locker seems to be excruciating, then turn of all notifications or try to disconnect your Wifi or data while you start your workout and meditation. Try not to check your phone momentarily as you work out.

Sitting meditation

Applying the principle of mindful breathing, sitting meditation is a way to improve your meditation. Why? Our body and mind are relaxed when we are sitting. Combining mindful breathing and knowing how to sit properly can rev up your meditation goal.

There are many sitting meditation poses such as lotus, Japanese or Burmese. When I asked a monk about which sitting position is the best, he answered back by saying “You just need to be comfortable and relaxed.” He also reiterated the importance of being comfortability in your position as you have to keep that position for 5-10 minutes of meditation. Get a yoga mat, sit down, put on your headphone, close your eyes and breathe.

If you are new in meditation, this meditation basics video on how to sit may guide you. In her video Britt Buntain, shows how cushion, blanket, or pillow can support your sitting meditation.

Here’s another video to show you one of the most popular posture for meditation- Padmasana. The Lotus posture is practiced by many practitioners.

Moving meditation

Moving meditation is a kind of meditation that involves very easy, light and slow body movements. There are many gym routines that you can combine with this active kind of meditation, including stretching, walking or running.

What works for me is to use to grab a mat, put on my headphones and do some easy yoga poses, including:

1. Tree Pose (Vrikshasana)
2. Downward Facing Dog (Adho Mukho Svanasana)
3. Triangle Pose (Trikonasana)
4. Cobra Pose (Bhujangasang)
5. Child’s Pose (Balasana)
6. Cow Pose (Bitilasana)
7. Cat Pose (Marjaryasana)
8. The Lotus (Padmasana)

My gym has a yoga studio. Therefore, it is easy for me to spend some minutes in the yoga room for both meditation and stretching purposes. If yoga studio is not available, you can easily grab a yoga mat and do your thing in the gym.

Yoga is not the only example of moving meditation. Simple and slow motions inspired by Tai Chi, Qi Gong or Pilates can help you meditate while moving.

Here are three easy yoga poses for meditation before you pump your muscles. For gym goers, watch this one-minute video as your quick guide to the world of meditation.

Walking meditation

Another kind of movement meditation which is effective and suitable for gym rats because mainly some other forms of meditation may sound boring for others especially for beginners. Moving meditation involves relatively slow and light motions. Walking is a perfect example of this kind.

When you walk on your way to the gym or in the gym, try to focus on your breathing and be mindful of every steps you make. Try to feel the sensation as you move your feet and body. Do not focus on your physical performance as your focus here is how your breathe in deeply and breathe slowly with you feeling all the sensations.

According to a study, they recommend people to practice deep breathing to improve overall health. They recommend breathing in for about 5.5 seconds and breathing out for another 5.5 seconds to be beneficial and may have potentials in improving our wellness and physical performance.

Here’s your complete guide for a soothing and calming walking meditation by Thich Nhat Hanh, one of the leading practitioner of walking meditation.

Guided meditation

Guided meditation is a perfect match for beginners. Those who are gym goers may not have clear foundations in meditation. The best solution is to use a guided meditation app to guide you along with your meditation journey before you start your exercise.

What is guided meditation? Traditionally, meditation practices are mainly guided by the physical presence of practitioners. Having a meditation teacher to guide you when you meditate seems sensible for many people who want to follow and be guided when they meditate. In modern days, there are a number of apps or online platform for a guided meditation.

The duration depends on each individual experience and goal. For gym goers, 5-10 minutes of guided meditation is suggested. This can be done before hitting the gym. This practice has helped to better focus and concentrate working out. The ability to begin without less distraction as a result of meditation also helps me to finish my exercise soon.

Mantra meditation

I usually call it the ‘singing meditation.’ You don’t need to actually sing for this kind of meditation but instead say some some of your mantras or repeated sounds, syllable or group of words, or utterances. The most popular mantra is Ohm.

In the past, these mantras usually have their religious meanings. But as meditation is practiced worldwide by many people with different background and religion, these mantras are usually personalized by each individuals.

As a gym goers, I know that doing mantra meditation in the gym seems to be awkward to do. My advice is to practice mantra meditation before leaving your home. Where do I usually practice mantra meditation? I make use of the gym facilities by using the yoga studio to say my mantra. Ohm…

Can you meditate while exercising?

Definitely, you can combine meditation during your exercise or workout. When you apply meditation in your exercise, it is best if you practiced if you aligned your body movements, breathing and intensity mindfully and slowly. When you are mindful about your movements and breath, your body can recover easily and may prevent serious injuries.

Mindfulness-based interventions and other forms of meditation can be applied very briefly prior to commencement of any exercise session, during the execution of movements, and even after exercise completion.

US National Library of Medicine
National Institutes of Health

Meditation has been supported by science to improve our workout and exercise. Spend some time and arrive a bit early in the gym to practice meditation. You may also spend 5 minutes of meditation before leaving your place. Your gym has a lot of facilities so make use of them. Combining our exercises with simple movements, mantras, poses or guided meditation has potentials to improve our health, well-being and life in general.

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“Consciousness expresses itself through creation. This world we live in is the dance of the creator. Dancers come and go in the twinkling of an eye but the dance lives on. On many an occasion when I am dancing, I have felt touched by something sacred. In those moments, I felt my spirit soar and become one with everything that exists.”
Michael Jackson

There are so many dance styles that can you follow if you want to meditate at the same. Yoga, Pilates, Tai Chi, and Qi Gong exercises can be easily combined when you are practicing dance meditation. Dance and meditation have potentials in improving physical fitness, cognitive functioning, social functioning and self-confidence according to a study.

In a similar study, this research shows that dance can also improve our physical performance. Surprisingly, even the lightest and easiest dance moves combined with meditation are proven to defy age and prevent diseases and illnesses.

In a recent study, dance training would be in line with the theoretical framework of increasing motor and neural reserve to optimize performance and postpone age- or disease-related declines in function.

US National Library of Medicine
National Institutes of Health

These health-related benefits are just a few of many good things that dance and meditation can promise you. Dance meditation has potentials in improving health and well-being, including:

1. Helps to meditate more actively
2. Promotes active and healthy lifestyle
3. Alleviates stress and depression
4. Boosts moods and happiness
5. Prevents heart and bone diseases
6. Improves confidence
7. Develops social skills
8. Aids weight loss
9. Improves brain functions
10. May help to prevent cancer and serious illnesses

Exercises for Dance Meditation

The idea of dance meditation is to combine meditation with relatively slow body movement. There are exercises that you can combine with your dance meditation, including:

1. Tai Chi
2. Qi Gong
3. Pilates
4. Dance with Nature
5. Bhagvati
6. Yoga Dance on Beach
7. Dakini Dance
8. Osho No-Dimension Dance
9. Bhagvati Dance
10. Kundalini Dance

Regular exercise training such as dance and yoga programs is very popular and effective for preventing and treating chronic disease 

US National Library of Medicine
National Institutes of Health

These exercises are associated with light and slow body movements while practicing meditation. This kind of movement meditation is known to improve our overall health and well-being. Surprisingly, dance meditation is also proven to increase life’s expectancy. Want to live more? Dance and meditate more for free.

Tai Chi

Tai Chi is our first movement meditation that we are going to exploit. Originally, tai chi is not only practiced for its defense training, but also for its health benefits and meditation. Most people in the West usually practice this exercise as a kind of meditation. Tai chi is practiced worldwide with lots of variations. This kind of exercise is especially known for being practiced with relatively slow movements. Many health conscious also tend to apply this exercise for its potential to promote health and mindfulness.

This short video is ideal for beginners who love to mix some Chinese martial arts with their meditation.

Qi Gong

This is yet one of the most powerful moving meditation for its potential benefits in preventing and treating many diseases including hypertension and cancer. This is one of the oldest form of exercise which involves coordinated body-posture and movement, breathing and meditation.

Traditionally, “qi” is translated as “life energy.” This is a centuries-old exercise used for the purposes of health and Chinese martial-arts training. Qigong normally involves movement meditation, coordination slow-flowing movement, deep rhythmic breathing and a peaceful meditate state of mind.

Let’s join this group as they practice moving meditation through the healing power of Qi Gong.

Pilates

Pilate is a form modern yoga which is a mind-and-body discipline. This exercise was made in order to alleviate health-related diseases such as hypertension or lower back pain. Pilates are widely practiced worldwide to promote balance, wellness and meditation. Most essentially, by practicing this moving meditation you can also help to condition muscles and strengthen your core.

Pilates have 9 basic principles, including:

1. Breathing
2. Concentration
3. Control
4. Centering
5. Flow
6. Postural alignment
7. Precision
8. Relaxation
9. Stamina

Dance with Nature

Dance with nature is another kind of moving meditation. The main idea here is simple: “dance with nature.” Ideally, practitioners practice this exercise closed or in the nature to feel its meditative elements. Your relatively-slow moving meditation usually mimic the movements of trees, river, wind and things that surround the nature.

This nature dance by Maya Mandala is a good example on how you can make it work.

Dakini Dance

Daikini has its historical origin from Buddhism which is believed to awaken our inner wisdom and peace through moving meditation. This is a kind of dance which is graceful yet calm is associates with heart opening exercises, rituals and meditation. Practitioners have to physically and mentally aware while awakening their soul through dakini dance. This exercise also promotes relatively slow-movement style, deep rhythmic breathing and a peaceful meditate state of mind.

“The process of awakening or enlightenment is nothing but to empty yourself from inside, and make you encounter with the real being, where you absolutely relax yourself and feel rejuvenated to experience life again.”
― Roshan Sharma

To see it better, watch Maya Mandala as she shows us how.

Yoga Dance on Beach

Yoga is practiced worldwide following different forms and styles. Yoga dance on beach is one of the best yoga experience I have ever had. While the movements are typically the same when you do the yoga movements in a studio. The element of nature has a more powerful effect in our breathing, sensation and meditation. When your feet touch those refined and soothing sand it gives your body sensation and this sensation sends some positive signs to your neurons to follow your body flow. The sound of the waves and natural light from the sun also adds to the meditative effect.

“Yoga? Well, we learn those complex movements and flows, so we can perfectly synchronize our breath. It’s a way of training one’s body and mind in unison. It’s a moving meditation. Just like meditation, you focus on your breath, connect to the feeling of your body, and aim to clear your mind.”
― Natasha Potter

Watch Master Praveen as he takes his class on the beach.

Shakti Dance

Shakti dance is the art of healing body and mind. They believed that shakti dance is a way of awakening of energy through connected subtle movements. This moving meditation aims to reach body-mind connections and reach a calm meditative state. This dance is a revelation of oneself in fresh, new and creative forms by following the natural rhythmic of your body flow, breath and awareness.

This Shakti dance is a way of awakening your energy and soul. Try to do it by following this video below.

Osho No-Dimension Meditation Dance

“Enlightenment is not an experience. It is the state where you are left absolutely alone, nothing to know. No object, however beautiful, is present. Only in that moment does your consciousness, unobstructed by any object, take a turn and move back to the source.” ― Osho, Meditation: The First and Last Freedom 

Osho is an advocate that meditation can only happen if you let yourself be unoccupied. For him and his followers being in the state of being unoccupied means spontaneous meditation as you cannot do anything. He also compared meditation to a flower. This dance is inspired by this belief by dancing by freeing yourselves from any thoughts and focusing more on your deep rhythmic breathing and body flow.

Bhagvati Dance

The dance can reveal everything mysterious that is hidden in music, and it has the additional merit of being human and palpable. Dancing is poetry with arms and legs.” – Charles Baudelair

This dance is another form of moving meditation with a sequence of slow body movement and deep breathing. This dance which is usually accompanied accompanied with different phases of relatively slow-movements.

Watch this short video as they practice this Bhagvati 4 Directions Meditation.

Kundalini Dance

“Because many people are confused by Kundalini’s real nature, we must do more to define it accurately, starting with what it is not. For example, it isn’t devil worship or a supernatural cult. Neither is it a religion nor a sect. It’s a biological process. You can’t be converted to Kundalini any more than you can be converted to a heart attack or an orgasm; they just happen. That’s the nature of biological processes: They just happen.”
― JJ Semple, The Biology of Consciousness: Case Studies in Kundalini 

As some of these dance exercises are quite confusing for many as they linked them to some religious beliefs, JJ Semple is right that they are biological processes which means that we are simply freeing our mind our consciousness and awareness and letting ourselves be unoccupied while letting our natural body flow dance with a series of slow and calm music.

With these 10 exercises that promote moving meditation, you can pick up the best movements and styles that suit your meditation needs. Keeping a daily meditation journal is a good way to keep records of your meditation experiences. Combining these movements with other elements of meditation. All of these meditation can be done from the comfort of your home.

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Across the globe, dance is part of all cultures and identities. In most social functions we dance to celebrate and simply have fun. For some people, it’s an artistic way of expressing themselves. For others, they dance for entertainment, arts, or money. For most of us, we dance to simply ease and relax our mind.

Dance is a kind of movement meditation with light body motions that aims to bring harmony in your body and mind. Many studies show that dance is associated with cognitive, social, emotional and physical benefits.

In one study, results suggest that participation in partnered dance styles is associated with perceived improvements in physical fitness, cognitive functioning, social functioning, mood, and self-confidence, and that perceived benefits may increase as individuals dance more frequently and over longer periods of time.

US National Library of Medicine
National Institutes of Health

More and more people see the value of dance as part of their meditation. These are the people who have discovered and applied the power of movement meditation in their daily lives. Movement meditation is so powerful type of mindfulness and meditation by doing light and non-strenuous activities like dancing.

Dance meditation has potentials in improving health and well-being, including:

1. Helps to meditate more actively
2. Promotes active and healthy lifestyle
3. Alleviates stress and depression
4. Boosts moods and happiness
5. Prevents heart and bone diseases
6. Improves confidence
7. Develops social skills
8. Aids weight loss
9. Improves brain functions
10. May help to prevent cancer and serious illnesses

What is dance meditation?

Dance meditation is a form of movement meditation when your body and mind come together in perfect harmony. Dance meditation involves light body movements and easy-to-follow choreography. Anybody who want to practice meditation more than dance may like this kind of meditation as the word ‘dance’ here simply associated with therapeutic and relaxing light motions.

Meditation songs can be used while practicing dance meditation. While conventional meditation has to be in a sitting meditation, dance meditation follows simple rhythm and body flow using meditation or relaxing music. All you have to do is to follow the music accompanied with your natural body flow and motion while being mindfully aware and focus on your sensations. 

The most common kind of dance meditation is similar to the poses and moves of simple yoga, Tai Chi or Qi Gong poses accompanied by relaxing and moving meditation movements. These meditation exercises  which are proven to promote good health and wellness in general can be combined with your dance meditation.

Dance Meditation Tips 

For your dance meditation to be enjoyable and relaxing, you may want to follow some our basic guides. Keep and record your experience in a meditation journal for you to see improvements in your goals.

1. Warm-up for 5-10 minutes.
2. Invite a few of your friends to join.
3. Play dance meditation songs.
4. Follow an instructor for beginners.
5. Follow a program or video as a guide.
6. Practice in group in public places.
7. Close your eyes and feel your sensations.
8. Follow your body flow. 

Warm-up for 5-10 minutes

A warm-up should be part of any exercise. Mindfully and verbally expressing your mantras for 5-20 might be helpful for your meditation. Following either focus or mantra meditation seems to be effective based on what my daily journal record. Try to follow the other kind of meditation that usually works for you before you try movement meditation. While saying your mantra, you can do some light stretching or just simply walk just t prepare yourself physically and mindfully.

Invite a few of your friends to join

As they say, it takes two to tango. Dance meditation can be best practiced with other buddies. Just like any other kinds, the group can add to the beauty, creativity and artistry if you are dancing together. Together, you guys have something more to put on the table when you’re creating your dance meditation moves. Another leverage of doing a group dance meditation is that you don’t look or at least less weird if you do with others.

Play dance meditation songs

There are many songs that you can follow while doing dance meditation. Yoga, Tai Chi or Qi Gong songs are some of the perfect songs that has its potential to natural move your body and mind in perfect harmony. Bringing a decent Bluetooth speaker is something sensible thing to do as you can carry this portable stuff anywhere you wish to dance.

Follow an instructor for beginners

For the first couple of months, you may find yourself a bit awkward with some poses and dance moves you have never done before. I was pretty the same when I was a newbie in this kind of meditation.

Who can be your instructor? I’m pretty sure that one of your friends have been doing it so you can ask for their advice or lucky if you get invitation to join them. The other thing you can do is to join a dance meditation class. 

Follow a program or video as a guide

Considering that you are like me who are creating your own dance meditation program, that is highly possible. Just try to be more creative and resourceful in the process. There are many software or apps that you can follow. Some of them come with videos for you to follow. I am visual so I prefer subscribing to something that I can see and hear. There are free apps. It is better if you try their first month free month and choose which one best meets your meditation needs. 

Practice in group in public places

Another leverage of having a group is that you will not or maybe look less weird when people who are not accustomed to this kind of meditation see you in public with your dance and meditation moves. Let’s say that you are alone doing it in a city park. Expect that some people will see you as weirdo. That’s not actually a problem if you don’t worry about conformity or social norms. Although I must say that meditating alone is more effective compared to doing it in group. 

As beginners, we lack of some foundations and knowledge about proper meditation. If we join a group, there will be a support system for you to get in on the ground. Once you are more comfortable doing things on your own, you can try meditating on your own sometimes.

Close your eyes and feel your sensations

Avoid any visual distractions by tuning in your meditation sound while closing your eyes. When you close your eyes, you are opening the windows to your mind. You can see things clearly. Focus is very pivotal when you are meditating. You shouldn’t mediate while having a chitchat with your best friend on the phone. You have to be mentally and physically aware and focus of your body flow, breath and sensation. Feel as your sweat drips. Feel as your breath becomes slower or faster. Inhale deeply and exhale very slowly. So try to see that you put on your headphone, close your eyes, moving and meditating while saying your mantra.

Follow your body flow and rhythm

It’s all about body flow. You don’t need to be a great dancer for you to practice meditation. Rule # 1 is that don’t be intimated. Who cares if the the others have perfect moves doing this movement meditation while you are struggling with some poses? Nobody cares about those moves. In meditation, focus and sensation matter the most. Movements are just part of it to make your meditation more active and dynamic and at the same promote overall health.

The next day you follow dance meditation, do not think of dance but instead think of how dance can help you meditate.

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Swimming Meditation: Improved Body and Mind

Being in the water has its relaxing and therapeutic effect. No wonder why many of us are looking forward to our summer break in Cayman Islands. Swimming is always part of human’s leisure activity. Both water and swimming have their calming and relaxing effect. How can this invigorating and soothing leisure activity help us to meditate?

Mindful swimming can be a form of movement meditation which focuses on breathing, body flow and sensation that is ideally practiced for 20-30 minutes. Swimming meditation can be incorporated with light physical motions in the water that does not involve strenuous swimming strokes.

Being mindful in the water should not be combined with vigorous swimming strokes while meditation. Swimming and meditating should be mindfully separated by dividing your hours spent in the swimming pool. The perfect ratio for swimming meditation is 50:50. Spend 30 minutes swimming as part of your daily exercise routine and spend the rest for swimming meditation. Keeping a meditation journal is a good habit to make your meditation better and better.

Surprising Benefits of Swimming Meditation

There are many health benefits of swimming including improving cardiovascular health. Many experts also suggest the positive impact of swimming as part of physical rehabilitation program for those who have suffered physical injuries particularly relating to bone fractures. Most essentially, swimming has been proven to improve overall health and well-being.

In one study, it shows that swimming exercise not only inhibits neuroma formation induced by nerve transection but also relieves pain behavior

US National Library of Medicine
National Institutes of Health

Swimming meditation has its potentials to improve overall health, lifestyle and life of humans, including:

1. Promotes healthy heart
2. Relieves body pain
3. Alleviates anxiety and depression
4. Boosts mood and feeling
5. Improves productivity
6. Revs up metabolism
7. Improves physical performance
8. Aids weight loss
9. Improves breathing and flow
10. Improves meditation

Swimming Meditation Mantra

Just like any other exercise, swimming meditation also involves warm-up routine to prevent possible injury.  Ideally, spend 5-10 minutes for some light movements.  These warm-up routines are combinations of selected movement meditation exercises, including slow walking, stretching, and basic yoga poses like snake and dog yoga poses to prepare your shoulders and back before swimming in the water.

Using your mantra while in the water is a perfect way to make use of the water. While saying your mantra in the water, you can hear yourself symbolically by those bubbles you are producing in the water. Saying mantra is also a relaxing way to practice your breathing.

Swimming Meditation Tips

In order for you to meditate properly, there are some basic guidelines that you should consider while in the water.  Do not forget to record in your meditation journal which tips work for you. Follow our great motivation to make your meditation more effective.

1. Do some light warm-up
2. Focus on your breath and sensation
3. Breathe out from your nose
4. Feel the sensation of water
5. Follow swimming meditation styles
6. Avoid difficult strokes while meditating
7. Practice 20-30 minutes meditating in water
8. Spend the other 30 minutes swimming mindfully
9. Close your eyes under the water
10. Treat yourself with a cup of hot tea  

After following our practical yet useful tips, you will be satiating for another meditation session outside the pool. If your heart desired, place your towel by the pool and practice mantra meditation to cool down. Practicing mantra meditation during and after movement meditation may have its potential physiological and psychological effects.

Swimming Meditation Styles and Position

Now, it’s time for us to feel and dive into the water while meditating. After testing the water for some years, I have come up with my own swimming meditation styles that I often combine. After sharing them with my colleagues and friends who want to combine exercise and meditation, they thanked me for some of these swimming meditation styles also work work for them.

The following swimming meditation styles focus on breathing with selected light movements, including:  

1. Tai Chi Poses
2. Qi-Gong Poses
3. Meditation Sitting or Standing Style  
4. Floating Style
5. Freestyle
6. Backstroke  
7. Using Inflatable Pool Float

Tai Chi Poses

Trying any of these movements will warm your body up before your actual swimming meditation.

• Starting. Parting the wild horse’s mane.
• Hold the ball ward off.
• Grasp the bird’s tail.
• Single whip.
• Carry the tiger over the mountain.
• Needle at the bottom of the sea.
• Apparent closing. Cross hands. Close.

Watch this video if you want to bring your meditation to another level.  

Qi Gong Poses

Another poses that you can combine while meditating in the water are Qi Gong poses which can make use of your water meditation journey.

1. Raise arms
2. Open chest
3. Paint a rainbow
4. Separate clouds
5. Row a boat
6. Balance a ball
7. Gaze at moon
8. Cloud hands
9. Scoop the sea
10. Push the waves
11. Fly like a wild goose
12. Close

Here’s another cool video that you can try to move the water.

Meditation Sitting or Standing Style  

Practicing holding your breath under the weather by sitting under the water. This can be done while you’re saying your mantra in the mantra. Submerge yourself and close your eyes and do this sitting position. If the water is a bit deep, then you can simply stand and put your arms together and submerge yourself.

If sitting or standing position, you can combine with Tai Chi or Qi Gong while submerging yourself in the water. To know how, watch this video.

Floating Style

Facing the Water

This is the most enjoyable part of swimming and meditation. While floating in this position, your face is submerged in the water. Close your eyes and breathe in the water. Feel as the water touches you. While floating, say ‘Ohm’ under the water to improve your breathing.

Back Float

Another kind of floating is back float. While survival float that is facing underwater helps you to focus on breathing, back floating promises you to be in complete relaxation and stillness. You don’t use much energy compared to when you’re facing underwater making it suitable to meditate.

In southern California, they have developed a floating therapy for people who want to improve their mental focus. American basketball player, Stephen Curry is one among many of those who have their testimonials in the mental benefits of floating in the water.  Watch this news by CBS This Morning to find out more.

Freestyle

Now, that we have dealt with our warming up and breathing practices, there’s no excuse for us to really swim while meditating. Most of us can swim and we can make use of this skill in incorporating our swimming meditation.

Physically, freestyle generates force and engages your chest, lat and back muscles. Generating force depends on how slow or vigorous you want your freestyle swimming. Freestyle swimming in a slow and mindful manner can be easily added as part of your meditation. This swimming  stroke also gives you the leverage to be in total control whether you want this to be a form of meditation, exercise or both.  

In this video, this visualization technique in the water is designed by Chloe Sutton to help swimmers and athletes achieve their goal.

Backstroke

In swimming, backstroke is perfect for recovering after workout. The physical benefit of this style is to engage your back and hamstrings.

In meditation, backstroke is quite similar with freestyle except that you’re not facing underwater making you more comfortable. You are also in full control whether you will swim slowly or vigorously. Swimming meditation suggests to be slow and mindful while choosing your swimming strokes.

Using an Inflatable Pool Float

Good news! Swimming meditation is not only for swimmers. Anybody who simply want to and meditate while being near the water is doable with the help of inflatable pool float. You can feel the sensation by dipping your hands or legs under the water while your eyes are close.

Do whatever meditation position you may think of with your inflatable float on the pool. Just don’t fall asleep! If you are extremely scared of being in the pool, then just simply place your towel by the pool and start meditating.

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