December 2022 | The Watch Now

10 different meditation styles

Leestijd: 2 minuten |

Below, we’ve listed 10 well-known meditation styles for you to explore. The different styles don’t fit in neat boxes; there is a lot of overlap between them. And no, there is no meditation style that is universally recognized as ‘the best’. It’s all about discovering what works well for you!

10 different meditation styles you can try

#1. Guided meditation

Guided meditation is one of the meditation styles that offer beginners a great way to get started with the practice. It is basically letting a teacher guide you through the meditation. That could be in person, but you can also use an app or listen to a YouTube video. We’d recommend trying out some courses by different teachers and see which one you like and connect with the most.

#2. Present-moment meditation

Present-moment meditation, also called mindfulness meditation, is what we write about most on this blog. While it can take on many forms, it is essentially about training yourself to get out of your own head and use your senses to become (more) aware of your current physical state and/or immediate surroundings.

#3. Visualization meditation

During visualization meditation, you close your eyes and picture something in your mind that you’re going to focus on. It could be an object or a person. Visualisation is very powerful and is also used to manifest abundance and other things that you want in life.

#4. Metta meditation

This meditation style is also known as ‘loving kindness’ meditation. It’s about bringing awareness to certain people in your life. Whether you choose someone you like or dislike, it’s always about directing positive energy towards them.

#5. Mantra meditation

Mantra meditation is about formulating a mantra and repeating it. Your mantra could be a single word or a full sentence, a chant or an affirmation – it does not really matter, as long as it resonates with you. If you want to try it out, these five phrases to tell yourself in the mirror are a good way to get started.

#6. Observation meditation

This meditation style, sometimes also referred to as ‘five senses meditation’ is all about observing sensory stimuli. I’ve written a blogpost about observation meditation that explains a bit more about the concept.

#7. Candle-gazing meditation

Candle gazing, also called ‘trataka’, is one of the meditation styles where you keep your eyes open and focus on a specific point. This could be the flame of a candle, but you can also use something like a crystal or a piece of jewellery. The idea is that you focus on the object without blinking.

#8. Transcendental meditation

Transcendental meditation is a meditation style that requires you to find a certified teacher, who will guide you through a 20 minute meditation – usually once or twice a day. The idea that doing this on a daily basis will ultimately help you to transcend your current state of being.

#9. Vipassana meditation

Vipassana literally means ‘seeing things as they really are’. This meditation style, also called ‘insight meditation’, requires you to examine all aspects of your existence by observing both physical and mental sensations that arise during a session.

#10. Zen meditation

Zen meditation, also known as ‘zazen’, is an ancient Buddhist practice that involves sitting upright (with your legs crossed or in lotus pose) and following your breath. Instead of focusing on something specific like a mantra, an object or a visualized person, the idea is to train a general awareness.

meditation

How to practice the lengthened breathing technique to fall asleep faster

Leestijd: 2 minuten |

How does the lengthened breathing technique work?

The lengthened breathing technique is basically deeply and slowly inhaling through your nose, and then exhaling through your mouth while making sure the duration of the exhale is twice as long as the inhale. That means you will have to count along in your head.

How can this technique help me to fall asleep faster?

In our recent blogpost about the connection between breath and sleep, we explained how feelings of stress and anxiety trigger our ‘fight or flight’ response. This results in fast, short and superficial breathing and an increased heart rate. When that happens, it becomes very hard to fall asleep, even if you’re very tired. Practicing lengthened breathing is the most straightforward way to signal to your parasympathetic system that everything is okay and that it is time to relax. Once you feel that you’re starting to calm down, it will be significantly easier to make the transition to sleep. An additional benefit of this exercise is that you have to focus on the count and your breath. This prevents your thoughts from drifting off, meaning you can’t keep yourself awake by ruminating and overthinking.

How do I start with the lengthened breath technique?

Once you’re in bed, lie on your back with your arms down your side. Make sure you are in a comfortable position and close your eyes.

If you’re not familiar with breathing exercises, I would suggest starting out with a three second inhale. Breathe in slowly and deeply through your nose, while counting to three in your head. If you notice that you’re rushing the count, it may help to imagine a clock and follow along with the seconds hand. On the top of your inhale, open your mouth slightly and then slowly breathe out through your mouth while counting to six in your head. Repeat this until you feel that your breath is better lined up with your mental counting.

Take a few seconds to check in with yourself. Do you already feel calmer than before you stepped into bed?

Now, let’s lengthen your breath a little more. Instead of three/six, try a four second inhale and an eight second exhale. Again try to keep your mental count steady. And while your breaths should be deep, make sure you’re not forcing anything. You shouldn’t be pushing your exhalations beyond your current natural capacity. Repeat this a couple of times.

If you’re still awake at this point, check in with yourself again. If you want, you can proceed to a five/ten second lengthened breath, but if you feel that the four/eight works for you at this point, you can also stick with that one.

Final thoughts

I recommend doing this every evening before you go to sleep. Like with other exercises, you will get better at it the more you practice. After a while, your parasympathetic system will also respond more quickly to the signals you are sending it. Sweet dreams!

17 things you can do to be more mindful on an average day

Leestijd: 3 minuten |

Below, we’ve listed some very easy things you can do to go about your day in a more mindful way – without actually needing to reserve time for them.

What you can do to be more mindful on an average day

#1. When you make your first coffee in the morning, take a few seconds to smell that freshly brewed cuppa.

#2. Do you always take a look in the mirror before you leave the house? Pick one of these five phrase to tell yourself in the mirror.

#3. As soon as you step outside, stop for a second and inhale the fresh air.

#4. Look at the sky. Is it a cloudy day? Give a name to that shade of grey. It might be a different shade of grey than yesterday or tomorrow. If there’s a clear sky, name that specific hue of blue.

#5. Pick a stranger you pass on the street. If you manage to make eye contact, smile (just… not in a creepy way). Maybe you can even say a friendly hi.

#6. If you walk past a bakery, stop for a moment and take in the scent of freshly baked bread.

#7. Every time you have to climb stairs, slow down and pay attention. Can you feel which muscles have to do the most work? Is there a banister, and if so, are you using it to support yourself? How are the soles of your feet making contact with the steps? Are you out of breath when you get upstairs?

#8. When you feel the urge to snack, check in with yourself first. Why do you want something to eat right now? Are you actually hungry? Low on energy? Stress-eating? Or could it be that you’re just bored?

#9. Remind yourself at least once today to drop your shoulders and relax your jaw. These are the two parts of your bodies that tend to hold most tension when we get anxious or stressed.

#10. Take at least one moment during the day to be alone, even if it’s just for a bathroom break. Use that moment of solitude to check in with yourself.

#11. In the afternoon, observe the weather. What’s it like now compared to this morning, when you gave a name to the colour of the sky? Try to use more of your senses than just your eyes. Can you estimate the temperature?

#12. When doing the dishes, focus on your senses. The sound of the running water, the sensation of your warm and wet hands, the scent of the dishwashing soap.

#13. When you sit down to eat, remind yourself to eat mindfully. Slow down. Take the time to chew your food and pay attention to tastes, textures and smells before you swallow.

#14. When brushing your teeth before you go to bed, don’t let your thoughts drift like you always do. Focus on the taste of your toothpaste, the feeling of foam in your mouth, the movements of your hand. Are you getting to those teeth in the back your dentist said deserve more attention?

#15. Light a candle. Take a couple of seconds to watch the flickering of the flame.

#16. When getting undressed before bed, try to be mindful about it. What are you taking off first? How do the materials of your clothes feel against your skin? Does the smell your clothes remind you of what you did that day? Where are you leaving your socks?

#17. Once you’re in bed, take a couple of deep breaths. Every time you exhale, imagine breathing out all the things that affected you negatively during the day. Chances are you’ll drift off in no time.

mindfulness

How to spend the holidays mindfully

Leestijd: 3 minuten |

There’s unrealistic expectations, ridiculous expenses, forced get-togethers, six-course dinners with barely anything you can eat without getting an allergic reaction, family drama and not to mention more stress than during the rest of the year. If you’re overwhelmed already, read on to find out what you can do to spend this year’s holidays mindfully – without feeling the urge to disappear until it’s all over.

Spend the holidays mindfully with these tips

#1. Don’t be afraid to say “no”

One of the primary causes of holiday stress is caused by the fact that we’re spreading ourselves too thin. There is really no reason to accept every invitation that you get, especially not if that means you won’t have any time left for yourself. Be okay with kindly declining. “No” is a complete sentence. You do not owe anybody an explanation about why you won’t be there. And if you’re afraid of FOMO, don’t worry; that will melt away once you’re snuggled up on the couch in your pyjama’s. Because let’s be honest, isn’t that the most relaxed way to spend the holidays?

#2. Try something completely different

Having a big Christmas dinner at someone’s house is sort of the go-to plan. But it can be very refreshing to try something completely different for a change. Why not invite the fam over for a long walk through the woods combined with a picnic where everyone brings something homemade? Or maybe just a stroll on the beach with some hot chocolate afterwards to warm up? These are plans that don’t involve hours in the kitchen or losing the entire day after cleaning up the mess everyone left behind. Plus, getting outside and moving are two things we’re not doing enough in this time of year, so it’s a win for everyone.

#3. Volunteer

Something else you can do differently this year? Volunteer! See if you can pick up a shift at your local soup kitchen, organise something at the community centre or maybe (if you prefer animals over people) help out at the shelter. Helping those less fortunate is something you can do by yourself, but who knows? Maybe you can even convince some family members, friends or neighbours to join you! It’s a great way to bond!

#4. Make time for self-care

The holidays are all about compassion for others. Which is great, except that we often forget ourselves in the process. So plan in some self-care time – yes, actually put it in your agenda, so that nobody can take it away from you. Do whatever you like. Meditate, do yoga, spend time in your mindfulness corner, get a haircut, treat yourself to a massage or a sauna day or try one of these self-care ideas. However, maybe the best way to care for yourself right now is simply going to bed early. It’s all up to you. And don’t forget that these acts of self-care are no less important than what you invest in others.

#5. Allow yourself to feel everything

A good way to spend the holidays mindfully is to let go of expectations. But that’s easier said than done, and feelings seem to be amplified in this time of year. That’s okay! Instead of suppressing those feelings and putting on a fake smile, just allow yourself to feel it all. Whether it’s joy, sadness, compassion, disappointment, connection, social anxiety, gratitude, frustration, security, resentment, love, or something else entirely, just let it in. However, instead of getting wrapped up in your feelings, try to simply observe them. Maybe you even feel comfortable enough to share them with your loved ones.