Find Your Bliss

Find Your Bliss
Walking meditation
ESPECIALLY GOOD FOR: Fitting meditation into a busy, hectic life. You can do mini–meditations when you're walking to your car, around the mall, or to your boss's office.

HOW–TO: You can do this walking meditation anywhere.
>> Begin walking at your usual pace, relaxing your body as you move.
>> Coordinate your breath to your walk: You might take three steps for each inhalation, and three for each exhalation. Keep a steady pace using your breath as a guide.
>> As you walk, notice how your feet hit the ground. Continue for five to ten minutes. Eventually you'll be able to do this for 20 minutes or more.
SOURCES: Bodian's Meditation for Dummies (Wiley, 1999) includes instructions. Or, visit wildmind.org/walking/introduction.

Moving meditation
ESPECIALLY GOOD FOR: Calming a busy mind or stressed body. Moving your body "releases tension and enhances energy," says Cindy Dern, a psychotherapist and movement specialist in Woodstock, N.Y. (cindy dern.com). Find your own rhythm and relax into it until you feel confident enough to let your innate movement emerge.

HOW–TO: Experiment with this warm–up exercise from Dern. >> Sit or lie down and watch how your body comes in contact with the surface you're on. Also notice the air around you. Is it warm or cool? Notice your breath, and then become aware of each area of your body.
>> Go through each body part specifically and relax and soften the tension.
>> See if any part of your body wants to move. If it does, just let it go.
>> Continue this for a few minutes, then notice how your body feels— relaxed, energized, and focused.
SOURCES: For more info, go to kripalu.org, gabrielleroth.com, or shakeyoursoul.com.

PRACTICE EVERY DAY
No matter which form of meditation you try, begin with five to ten minutes a day. Once you're comfortable with that, increase your time to 20 minutes. After a few weeks to a few months, you should notice that you're calmer and less reactive. The time it takes to see results can vary greatly from person to person, so don't get discouraged, says spiritual teacher Stephen Bodian. "Meditation is meant to help break your obsession with achievement and let you just be," he says. "Take advantage of it."