3 Essential Meditations

If you read my past blog post, you’d know that this next one was going to be about the various types of meditations that I’ve learned throughout the years. What I didn’t say because it was something that I thought afterwards, is that I’m going to publish them in parts. (still don’t know how many though)

Back to the topic, when saying “types”, I do refer to the different purposes/functions of each meditation. With that in mind, at the beginning of every meditation I’ll clear the “why” as best as I can. That way you can either pick and just go through the ones that resonate with you, or go full crazy and do them all in one sitting. Don’t forget to bookmark this page so you can come back to either of them!

The sources of these meditations come from a conglomerate of books, teachers, meetups, and whatever I’ve put together from miscellaneous talks and bits of information from all around. I will, of course, write a blog post about that in the future!

During my immersion to the practice, I learned that there were a lot of ways to approach it and that it had several purposes depending on the occasion. In hindsight, I loved this phase of mine were I would proactively attend different meditation sessions around the city to enrich my perspective and add to a better overall practice. From that, I encourage you to always keep searching for new perspectives on the topic instead of buying into just one. And also, and super super important, stay patient with yourself in every and each stage of this process. That’s the key.

Every meditation listed below can always be combined and altered to your personal rhythm and intention. In my case, I like to always start with the breath part of the baseline meditation that I’ll mention down below.

The baseline of every meditation I do is to start by sitting in a comfortable and quiet space and center my attention to the breath and to the calmness of my environment. The breath technique that I have liked the most during my trials consists in doing a slow and steady inhale, holding that for a couple of seconds and then let my exhalation go in a liberating manner. On par with that exhalation, I make a conscious effort to relax my whole body. In that deep exhalation, I let my breath to be there for a little longer compared to when my inhalation peaks. By doing so, I put my focus on the heart and on any other part of my body that I want to feel & appreciate. I’m a fan of the feeling that comes through relaxing my cheekbones, jaw, forehead, arms, and hands. By putting the focus on the body and breath, we start to be present in the ‘here and now’ and from that point on, any other type of meditation can easily follow.

Body and heart grounding meditation:

In this one, the intention is to become more sensitive to, appreciate, and ground the physical part of ourselves. To feel the life flowing through the body and to increase the ability to recognize our inner vitality. 

In this meditation, use the breath to guide the focus to each part of the body, while also sending energy of gratitude as we go. At this point, the inhalations are used to concentrate the energy and the exhalations will mark the time to emanate this emotion of gratitude to the part we’re putting the attention on. Start by feeling and relaxing the feet, calves, knees, and go all the way to the top of the head. Feel their position in space and the pressure that gravity puts on them to ground the self in a fuller sense. Now that the body is filled with a sense of appreciation and a higher sensitivity, bring the focus to the beating of the heart and reinforce this energy throughout the whole body. Finally; recognize, feel, and appreciate this core organ and the set of muscles that keep the body full of life. 

Meditation of the heart and mind connection:

This meditation is used to raise the energy of the heart and brain and thus creating a stronger connection between these two organs. A couple of the benefits from this healthier connection are an increased electromagnetic field and an improved intuition. 

While being centered in the present moment, move the focus to the chest area and start to feel all the energy that the heart is emanating. After that, sync the breath to the heartbeat as a way to increase the sensitivity for the next steps. In par with this increased feeling and rhythm, expand the heart’s energy to the top of the head. Share your attention on any sensations that the brain may start to experience. Without order of appearance or expectation, start to notice the activation of two specific areas of the brain: one being around the top of the head, and the other one in the center of the forehead. Stay receptive to other sensations around the brain feeling its energy all around the head. At this point of the meditation stay appreciating and increasing both energies until the end of the session. 

Forgiveness, gratitude and love meditation for the self:

This meditation is used to renew, increase, and strengthen the energetic connection between our higher self and us as well as the one between anyone and us. 

While being in a meditative state, use your breath to concentrate and emanate energy on par with your inhalations and exhalations respectively. Inhale slowly while concentrating -within- your emotion/intention of forgiveness. After maximizing both the inhalation and emotion, exhale the emotion out in a liberating manner while internally saying “I forgive you” towards yourself. Repeat that breathing of forgiveness and let it fill your being. Let yourself be wrapped around it and know nothing but that feeling. After fully surrendering and immersing the self into forgiveness, move on to the emotion of gratitude and repeat the process. Soak the self in this sea of gratefulness by letting your mind become only energy of gratitude. In each exhalation, internally say “thank you” to every part of the self. Surrender, let yourself be one with the emotion, and whenever you’re full of gratitude, move to the emotion of love.
After basking in this forgiveness and gratitude, feel the emotion of love waiting for its turn and upon that state, translate the same process with this energy of love. As a final step, let yourself review your new state of being and return slowly to the room.

As a side note; through the iteration of this meditation, you’ll be able to better identify in your own way how these three emotions show up in your -self-.  In consequence, this meditation will grow (in its own rhythm and fluctuations) into a more natural and elevated practice.
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I consider that these meditations make up a really good foundation to start or complement anyone’s meditation practices, but as I was saying earlier, I’m always down to hear any other perspectives on this, so let’s talk about  it.