The Coaching in Science Initiative
Meditation Techniques
“Do what works for you. The purpose is
to get in tune with how your body feels,
and how your mind works”
Meditation is often used to cultivate awareness of how our body feels and how our mind works. We slow down, and we check in with ourselves: how does my body feel in this moment? What thoughts travel through my mind right now? Is it possible to gently let thoughts go and focus on one of my senses instead?
Meditation is life, and life is meditation. It is a state we tune ourselves into, and what works best for you may be different from what works best for someone else. Here, we collect different ways to meditate, calling on our senses and movement.
We invite you to explore.
Visual Meditation
Find an object to focus on, e.g., a candle flame. Take a few deep breaths to calm and clear your mind. Gently gaze at the candle; allow your eyes to relax while focusing on the flame. Try not to blink excessively, but if you need to, do so naturally. As you watch the flame, allow your mind to become absorbed in its flickering and dancing movements. Keep your attention on the colors, the shape of the flame, and any subtle movements it makes. Your mind may wander, and thoughts may arise. When this happens, acknowledge the thought without judgment and then gently redirect your focus back to the flame. As you meditate, your body may naturally relax, and your breathing may become slower and more profound.
Sound Meditation
Pick a source of sound you find soothing and helps to keep you calm. Listen to the sound as it resonates, and let it draw your attention. Close your eyes or lower your gaze, whichever feels most comfortable. Shift your focus to the sound and notice its nuances. Keep your attention on the rising and falling of the sound and the vibrations it creates. As you listen to the sound, be fully present in the moment. Let go of any other thoughts or distractions, and immerse yourself in the sound. If your mind starts to wander or other thoughts arise, acknowledge them without judgment and gently redirect your focus to the sound. Allow the vibrations of the sound to wash over you, creating a sense of relaxation and inner calm.
Taste Meditation
Taste-based meditation, often referred to as mindful eating, is a practice that encourages you to be fully present and attentive to the experience of eating. It can help you savor your food and cultivate mindfulness. Choose a food or drink item for your meditation. It could be something simple like a piece of fruit, a small snack, or a cup of tea. Observe the appearance of the food or drink. Notice its color, texture, and any patterns or details. Take a moment to express gratitude for the nourishment it provides and the effort that went into producing it. Pick up or take a small bite or sip the food or drink. Pay close attention to the physical sensations and flavors as you do this. Slowly chew or sip the item, being fully aware of the taste, texture, and temperature. Notice how it feels in your mouth. As you chew or sip, be mindful of the entire experience. What flavors are present? Is it sweet, salty, sour, bitter, or umami? Also, pay attention to any changes in the food or drink's taste and texture as you continue to chew or sip. If your mind begins to wander, gently bring your focus back to the sensory experience of eating or drinking. Continue to eat or drink mindfully, savoring each bite or sip. Let go of the rush and take your time to enjoy the process.
Scent Meditation
Scent-based meditation, also known as aromatherapy meditation, is a practice that involves focusing on pleasant and soothing scents to promote relaxation and mindfulness. Place the chosen scent near you, but not too close, so it's easily accessible. Gently close your eyes and focus on your breath for a minute or two to relax and clear your mind. Slowly bring the scent to your nose and inhale deeply, taking in the fragrance. As you inhale, pay attention to the scent's nuances. Notice its different layers and how it makes you feel. Allow the scent to envelop your senses. Visualize the aroma and how it fills the space around you. As you continue to breathe in the scent, observe and acknowledge any emotions, memories, or sensations it may trigger, and gently let them go. If your mind wanders, gently bring your focus back to the scent.
Touch Meditation
Choose an object to hold in your hands. It can be any small item with interesting textures, such as a stone, a seashell, a piece of fabric, a worry stone, or even a piece of fruit. As you hold the object in your hands, bring your full attention to the touch sensation. Explore the object with your fingers. Feel its texture, temperature, and shape. Pay attention to any ridges, creases, or imperfections. Let your hands become fully aware of the object, as though it's the first time you've ever touched it. As you continue to feel and explore the object, notice the subtle variations in pressure, the firmness of your grip, and how the object responds to your touch. Be fully present in this tactile experience, allowing your mind to focus solely on the sensation of touch. If your mind begins to wander, gently bring your focus back to the object in your hands. Also, pay attention to your breath, noting how it interacts with the sensations in your hands and the object.
Breath Meditation
A breath-based meditation, often referred to as mindfulness meditation, is a fundamental and widely practiced form of meditation. Begin by taking a few deep breaths to center yourself and clear your mind. Direct your full attention to your breath. Notice the sensation of each inhale and exhale. Focus on your natural breath without trying to control it. Just observe how it feels as it moves in and out of your body. Pay attention to the rise and fall of your chest or the movement of your abdomen as you breathe. Notice the coolness of the air as you inhale and the warmth as you exhale. If your mind starts to wander or thoughts arise, gently acknowledge them without judgment and bring your focus back to your breath. You can also count your breaths if it helps you maintain focus. For example, silently count "one" on the inhale, "two" on the exhale, and so on, up to a count of ten. Then start over at one. To keep your mind focused, it can be helpful to use a backward count, starting from ten and then moving to nine, and so forth.
Walking Meditation
A walking meditation is a mindfulness practice that involves walking slowly and deliberately to cultivate awareness and inner calm. Find a quiet and safe place to walk where you won't be disturbed. It can be indoors or outdoors. Begin by taking a few deep breaths to center yourself and clear your mind. As you start walking, do so at a slower pace than your normal walking speed. Aim for a pace that allows you to be mindful of each step. Focus your attention on the physical sensations of walking. Notice the lifting of one foot, the movement as it swings forward, and the placement of that foot on the ground. Pay attention to your breathing as well. Sync your breath with your steps if it feels natural. For example, you might take one step with each inhale, and one step with each exhale. Be fully present in each step and the sensations associated with it. Feel the ground beneath your foot, the texture, and the temperature. If your mind starts to wander or thoughts arise, acknowledge them without judgment and gently bring your focus back to the act of walking. Continue walking slowly and mindfully. With each step, be aware of the transition from lifting, moving, and placing your foot.
Balance Meditation
A standing or walking meditation involves using your body's balance and movements to cultivate mindfulness. Start by taking a few deep breaths to center yourself and clear your mind. Become aware of the physical sensation of standing. Feel the contact of your feet with the ground and the weight of your body on your feet. Begin to shift your balance from one foot to the other. Slowly transfer your weight from the right foot to the left and then back to the right. Pay close attention to the subtle movements and adjustments required to maintain your balance. Be fully present in each moment as you shift your weight. As you move your balance, notice how your body responds. Be mindful of the sensations in your feet, legs, and core. If your mind starts to wander or thoughts arise, acknowledge them without judgment and bring your focus back to the act of balancing. You can also add a walking component to this meditation. Take slow, deliberate steps, and with each step, focus on the process of lifting your foot, moving it forward, and gently placing it back down. Continue to balance and, if walking, take a few steps forward and then a few steps backward. Keep your movements slow and mindful.
Bodyscan Meditation
Begin by bringing your awareness to your body. Start from the top of your head or the toes on your feet. Then, slowly move towards the other end of your body, section by section. As you focus on each part of your body, pay close attention to the sensations you feel. These sensations can include warmth, coolness, tingling, tension, or relaxation. Allow your attention to linger in each area for a few moments. There's no need to change anything; simply observe the sensations as they are. Move your attention through every part of the body, noticing any sensation in the skin, muscles, bones, and soft tissues. If you encounter areas of tension or discomfort, acknowledge them without judgment and try to release any tension as you breathe out. If your mind starts to wander, gently bring your focus back to the part of the body you are examining. Pay attention to your breath as well. Notice how it interacts with the sensations in each area of your body.
Visualization Meditation
A visualization meditation is a practice that involves using your imagination to create mental images that promote relaxation, positive thinking, and/or mindfulness. Close your eyes and take a few deep breaths to center yourself and relax. Begin by visualizing a peaceful and tranquil setting. This could be a beach, a forest, a meadow, a mountain, or any place that brings you a sense of calm and serenity. Imagine yourself in this place, fully immersed in the surroundings. Engage all your senses in this mental imagery:
Visualize the colors, shapes, and details of the environment.
Imagine the sounds you might hear, whether it's waves crashing, birds singing, or the rustling of leaves.
Feel the temperature and sensations on your skin, whether it's the warmth of the sun or the coolness of a breeze.
Smell the scents in the air, such as the sea, the earth, or the fragrance of flowers.
Imagine tasting something delightful, like the freshness of a fruit or the purity of spring water.
As you immerse yourself in this visualization, allow any stress or tension to melt away. If your mind starts to wander or other thoughts arise, gently acknowledge them without judgment and bring your focus back to your visualization. You can create variations of this visualization, such as envisioning a place of healing, a moment of personal achievement, or any other positive scenario that resonates with you.
Appreciation Meditation
Focus on something in your vicinity that you find pleasant. Gently rest your gaze on it. Notice what emotions and sensations in your body this starts to evoke. Practice observing how these feelings and sensations evolve over time. By doing this regularly, we can train the brain to more easily appreciate the little things in life - increasing our everyday well-being.