4 Steps For a Simple and Calming Meditation Routine
By: Rylee Dahl
Many people use meditation to remain centered and to control stress and anxiety but few explain what their routine consists of. When I first became interested in meditating, I assumed you just sat criss-cross apple sauce, closed your eyes, and focused on emptying your mind. That did nothing for me because I’m not a monk and need aids to get to a calming headspace. Over time, I learned different methods that can help create an atmosphere conducive to meditating and have since built a routine that works for me. Here’s a breakdown of my meditation routine:
An acupuncture mat stimulates pressure points and has similar benefits to that of traditional acupuncture such as improved circulation, deeper sleep, and relief from pain and tension- you can even stand on it for reflexology purposes. I use an Ajna Wellbeing mat and since the harder the surface the more intense the pressure, I lay it across my bed for the right comfort. To receive maximum benefits, it should be used for five or more minutes.
Burning incense is a common practice in many religions for spiritual purposes which is solidified by science. Studies show that the smell from incense influences the olfactory area of the brain creating changes in mood; Frankincense specifically has been proved to alleviate stress and depression. I use sandalwood which is known to relieve tension, create awareness, and cleanse negative energy. I light incense before laying down on the mat to meditate.
I’m easily distracted by noise so putting on headphones and listening to music helps me concentrate and relax. I prefer a sound bath at 432 hertz because I believe the theory that sound vibration helps raise the frequency of the body, enhancing health. The sound bath consists of Tibetan singing bowls known to balance energy and it helps me feel more mindful and at peace.
The last step of my meditation routine is repeating mantras. After creating an environment that eases the senses, (apart from sight because I close my eyes), I wish wellness on myself through “lovingkindness,” also known as a metta prayer. Whatever you choose to think is entirely up to you but I’ll share some of my mantras as an example. My favorites are “may I be protected from that which is against me” and “may I be surrounded by that which nourishes me.” This practice increase gratitude and self-love and the variations are endless.
I don’t time this meditation but I usually average about thirty minutes and feel more grounded and filled with peace after. I hope this was helpful for any new beginners or those looking to improve their routine. Let me know in the comments below!