Meditation methods – The Fitnessista

Sharing various kinds of meditation methods and methods to implement them into your routine!

Hiii! How are you? I hope you’re having fun with the morning! The Pilot is off work right now (wahoo!) so I’m going to see if I can persuade him to hitch me for F45 cardio day after which we’re going to seize espresso, breakfast, and perhaps take pleasure in a number of consecutive sentences of grownup dialog. What a deal with!

For right now’s submit, I wished to talk a bit about meditation and the various kinds of methods. Meditation is one thing that’s been on and off in my life, however I’ve been fairly constant for the previous yr. It makes an enormous distinction in my day. I really feel centered, calm, and it’s one in all my favourite day by day rituals. I plug in my PEMF Go Mat (use FITNESSISTA15 for a reduction), do 10 minutes of an eye fixed masks whereas I meditate, after which I pray and journal. If I’ve further time, I keep on the Go Mat a little bit longer and work on NYT Spelling Bee.

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

For right now’s submit, I wished to interrupt down a number of the most typical strategies of meditation and methods to use them in your routine.

*A pleasant reminder that it’s useful to have a chosen meditation house that isn’t your mattress! You don’t wish to affiliate this house with anything.Additionally, guarantee that it’s free of labor and litter; you don’t need laundry and to-do lists to stare at you within the face as you’re making an attempt to calm down.

For more meditation tips, check out this post.

Meditation methods

Guided meditations

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


Breathwork is the center and soul of meditation, weaving a profound connection between your thoughts and physique. Observe deep stomach respiration to calm your nervous system and produce your consideration inward. Take note of every inhale and exhale, permitting your breath to be your anchor within the current second. I love to do field respiration (in for 8, maintain for 8, out for 8), or the 6-7-8 methodology (in 6, maintain 7, out for 8). Subsequent-level: consider a phrase on the inhale and one other phrase you wish to really feel on the exhale, or consider one thing you’re grateful for on every exhale.


Mindfulness meditation is about cultivating consciousness of the current second with out judgment. Convey your consideration to the sensations, ideas, and feelings flowing via you. Acknowledge them, however keep away from getting entangled of their narrative. By observing with out judgment, you possibly can acquire perception into your interior panorama and foster acceptance. Certainly one of my favourite methods known as basking: being attentive to, and taking enjoyment in, tiny, particular particulars. Attempt to consider one thing you possibly can, see, contact, odor, hear, and style, as you breathe.

Shifting meditation

For individuals who discover sitting meditation difficult, strolling meditation could be a blissful various. Go for a stroll in a quiet park or pure setting. Focus your consideration on the feeling of every step, the rhythm of your breath, and the connection between your ft and the earth. This transferring meditation lets you combine mindfulness into your day by day actions, particularly when stillness could be difficult.


Visualization meditation entails imagining a serene place or a desired consequence. Shut your eyes and create a psychological image of a chilled seashore, lush forest, or any scene that resonates with you. Visualize your self in that house, soaking in its tranquility. This method helps alleviate stress and empowers you to manifest your aspirations. There are tons of visualization meditations on YouTube!

Progressive muscle rest

PMR is sort of a magical therapeutic massage in your thoughts and physique, and one of the best half is, you are able to do it wherever, anytime! You systematically tense after which launch completely different muscle teams in your physique, melting away rigidity and alluring in complete rest. It’s like a symphony of serenity that tunes your physique to a state of pure tranquility. This method isn’t nearly letting go of bodily rigidity; it additionally works wonders for calming a stressed thoughts, and could be particularly helpful earlier than mattress.

Sound bathtub meditation

It’s a sensory delight the place you’ll be immersed in a harmonious mix of sound vibrations produced by varied devices like singing bowls, gongs, chimes, and drums. As these enchanting sounds wash over you, you’ll really feel rigidity soften away, and your thoughts will quiet like a nonetheless pond. Just lately, I obtained to strive a sound bathtub meditation at Miraval, and we floated in little hammocks because the therapeutic sound frequencies surrounded us. It was magical, I inform ya.

So, inform me, pals: what’s your favourite sort of meditation? How typically do you meditate in your routine??

Let this submit your pleasant reminder to get in a lil Zen time right now.



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