We are seeing an increase in clients wanting to try meditation as a strategy to implement into their daily life. Meditation is a great tool because it is portable and can be used anywhere and there are many types available for different purposes.
Sometimes a person might want a meditation to set the intention for their day and start off on a positive note. Other times they might feel anxious during their day and need something short to help ground themselves. At night a busy mind might be getting the better of them and perhaps they are looking for something to help with sleep.
Below are a variety of meditations that can be used on your smartphone, tablet or desktop. Most are downloadable or available on You Tube.
Guided Morning Meditation ( 10 Minutes to kick start your day)
5 Minute Morning Meditation with Susanne Kempken ( A quick morning meditation designed to give you that extra boost of positive energy to start your day)
10 Minute Guided Morning Sunrise Meditation ( Let go of negative energies and begin your day with a completely clear slate to shape your day the way you intend)
Guided Meditation: Setting a Morning Intention, 6 minutes ( Set the direction of your day)
Louise Hay’s Morning Meditation, (Use this to greet each new day)
Self Acceptance Meditation
Guided Meditation for Self Acceptance, 16:26 minutes ( During this meditation there is a bit of exposure style therapy asking to bring up a part of yourself you don’t particularly like)
Self-Love Healing Meditation: Self Acceptance, 15:27 minutes ( Shift from a place of rejection to loving acceptance as you meditate with this audio)
Meditation for Self-Love and Acceptance by Deepak Chopra, 2:20 minutes ( A short positive affirmation)
Meditations for Anxiety
The Five Minute Miracle from Beyond Purpose, 5:33 minutes
Blissful Deep Relaxation from The Honest Guys, 18:35 minutes ( gently ease yourself into a state of blissful deep relaxation)
Guided Meditation: Deep Relaxation and Bliss from Live the Life You Love, 14:08 minutes (breath out anxiety and tension)
Meditations for Sleep
Can’t Sleep, Meditation for Insomnia from Jason Stephenson, 61 minutes (Guided voice, gentle music for sleepless nights)
Yoga Nidra for Sleep, 22:21 minutes (Guided sleep meditation)
A Bedtime Meditation to Prepare for Sleep, from Live Sonima, 8:49 minutes (Unwind and shutdown to prepare for sleep)
Guided Meditation Sleep: Go to sleep in 10 minutes, 10:17 minutes (headphones are recommended but not required)
Chakra Cleansing and Activated from Manifesto Meditations, 22:07 minutes ( cleanse and activate your 7 chakras in 20 minutes leaving you feeling energized and recharged!)
Guided Healing Meditation on Forgiveness, 13:08 minutes (release guilt, let go and free your mind and life)
Meditation: Living Presence- with body scan by Tara Brach, 17:08 minutes ( guiding you through a body scan and focusing on breath)
Reflection: The Power of Inquiry-Untangling Emotional Tangles by Tara Brach, 10:30 minutes (A short meditation to help us get emotionally unstuck)
Guided Meditation- “The Seat” from The Honest Guys, 16:46 minutes ( headphones recommended but not required)
Accepting who you are is a step towards learning to love yourself. It is human nature to look at our own flaws and hold ourselves to standards that we would never expect others to live up to. In counselling a common theme is being unhappy with one self and judging. If you don’t like you then why expect others to? It seems simple but we tend to make it complicated. Accept yourself and be your own best friend. If you are happy and caring to yourself then others are attracted to that energy.
In article Therapists Spill: 12 Ways to Accept Yourself, they suggest you identify and set your intention. Intending to self nourish and celebrate your strengths and honestly embrace your vulnerability is a stepping stone to your new relationship with yourself.
Self Acceptance is about letting go of who you want to be or think you should be and just being. There are steps we can take to be kinder and more loving of ourselves. We can take action and move towards change and healthy improvements to our own self care and self concept. On the blog Tiny Buddha, author Jasmin Tanjeloff writes about Accepting and Loving Ourselves in 10 Simple Steps.
In 8 Techniques for Self-Acceptance, author Leo Babuta suggests that our “happiness is determined by our level of self acceptance.” Compassion and forgiveness for yourself is an important technique to practice. Let go of old grudges and forgive yourself for being human.
So to get started, begin your day with a positive affirmation or a short meditation. This is simple but it reminds you everyday how you can make a difference by setting your intent and making it a positive one.
Affirmations should include a positive statement about yourself. Something like I love and accept myself without question. Here’s a short meditation (2 min) from Depak Chopra, A Positive Affirmation and Acceptance. A little longer one (16 min) is excellent to focus on something your don’t like about yourself and expose that thought in a guided meditation for self acceptance