5 Simple Meditations You Can Do Anywhere

Want to know simple meditations to get you back in your body and back in the present moment? These are practical and easy approaches for finding meditative moments wherever you are.

Ok, so the word meditation sends a wave of annoyance because the word meditation is everywhere, yet somehow still elusive. What is meditation, and how does one really perform it? Understanding the actual practice of meditation escaped me for a long time. I doubt I’m the only one. Below are some simple meditation practices that can lead you into a yummy meditative moment, but like, for real.

The key is to be open, curious, playful, and take ownership of what you’re doing.

01. Focus On Your Senses Meditation

• Bring awareness to your breath. Notice the next few breaths completely.
• Allow your thoughts to fall into the background as you shift your intention to turn your attention inward.
• Look around your space and find an object that catches your gaze, and pause your gaze on the item. Take in all the elements of the item. Notice its shape, color, texture, etc. Do this 4 more times.
• Find an item near you that you can touch. When you touch the item, notice the temperature, texture, weight, etc. Do this 3 more times.
• Notice a sound you hear. The volume, speed, how the sound makes you feel, etc. Do this 2 more times
• Pick something to smell. Notice the aroma, allow it to wash over you. Do this 1 more time.
• Lastly, pick something to taste and savor.

This is a popular meditation. It’s easy to remember because you count down, 54321. You don’t have to perform it exactly as I wrote it; make it your own. When we are thinking about the past or the future, we aren’t in the present. Our body lives in the present. When you choose to focus on what you can experience with your senses in the present moment, it helps renew your energy.

02. Collapse Timelines In Your Mind

• Close your eyes
• Decide that your intention is to go inward
• Close your eyes
• See your sovereign self, future self, highest self in your mind. Notice what this version of you is wearing. Notice the body language and their energy.
• Notice how close or far away your highest self seems.
• Now see archways coming toward you. One by one, these archways pass by you.
• These archways are timelines.
• Maybe the archways pass by quickly or slowly, but they pass.
• Each threshold brings you closer to embodying your future self.
• Open yourself up to play and curiosity with this.

You can visualize this with doorways, stairs, or just walking. How does your future self, sovereign self, or highest self walk, move, dress, or behave? Whether you feel silly or ridiculous is inconsequential because, of course, tapping into your future self might not feel completely embodied yet. Just think of your past self, and how much you’ve grown. Your future self exists now; you are just visualizing speeding up the timeline in which you embody them. The you that you are now was your past self’s vision that came true. You are believing in your healing, growth, and embodiment before it manifests. The more you believe, the more you bring yourself to life. If you need to reread that. Do it.

Did you know that you are probably closer to your next level than you think you are? Of course, we visionaries see the finish line, and it seems so far away. You need to build small habits that build momentum. Look around your life and notice what small changes you could begin every day that would be more aligned with what you want to create in your life. And make them. Be consistent, not perfect.

03. A Slow Motion Moment

• Whereever you are and it makes sense— slow down
• Literally. Everything.
• Your steps, your movements, your reaches, your breath
• Whatever you are doing, walking, eating, drinking—slow it down
• You are getting into your body and out of your mind when you take a moment and make your moments slow and controlled

This one might seem weird. That’s ok; humans are weird. It’s actually pretty effective and fun. Going up or down steps super slow, where you actually feel each step and your muscles working. Reaching slowly for a beverage, allowing your hands to arrive on the can or glass, bringing it slowly to your mouth, the liquid hovers for a moment before you swallow. Slowing things down gets you back in your body, aka the present moment, and signals your nervous system for the parasympathetic rest-and-digest state. We love that.

04. Call Your Sparkles Of Light Back To You

• Find a comfortable position
• Close your eyes, notice your breath
• Take a deep breath, sigh it out
• Call all of your pieces of light back to you — “I call all of my light back to me.”
• Notice how far away your sparkles of light are and from which direction they come
• Notice where the light comes back to in your body
• Notice if your body feels lighter now
• Do you feel more like yourself, even if it’s subtle?

When we experience the world around us by going out into the wild or consuming media, pieces of us, our energy, can get stuck out in the world. I’ve dabbled in the woo-woo, yet much of the woo-woo world leaves things to be desired. I only know that when I do this meditation, I feel something shift inside me, and that’s enough for me. We are all made up of energy, after all, and it makes sense that energy moves and travels. I do this simple and short meditation, and I feel more like myself than I did before.

05. Take Up Your Own Space

• Find a comfortable seated position
• Soften your gaze, close your eyes
• Notice your breath and feel where your body meets the surface beneath you
• See in your mind’s eye a column of light in the center of you body
• Imagine the light spreading throughout your entire body
• This light radiates out to the edges of your body and then overflows into the space around you
• Imagine that there is a bubble surrounding you; your light fills up the bubble
• Your light pushes out anything that doesn’t belong to you. The only energy in your bubble is yours
• You are taking up your own space

This one is a great add-on to call your sparkles of light back to you. Or you could just perform it by itself. Whatever you want. When we go about our day and our lives, we can pick up energy from other people. We can start feeling blended or confused about why we are feeling off. Maybe we’ve just been holding on to something that wasn’t ours to carry.

Lasting Thoughts

There is no right or wrong way to meditate; there is only your way that works for you. If we are new to meditation, we can feel overwhelmed. Everyone has their own way of meditating, and we can feel as though we have to do what works for other people. The key is to take what resonates with you and leave the rest. Be inspired by the meditations you experience or learn about. Then make it yours. Meditation works when you do it your way. It is a practice that you create for yourself. Get into the present. Invite curiosity and play into your world.

Talk soon,
Stephanie

This post has been about bringing simple meditations into your day.