Stress is a part of life that affects us all, but it doesn’t have to control our thoughts, emotions, or well-being. For women on a spiritual path, mindfulness can be powerful tools to manage stress, cultivate self-love, and embrace a deeper sense of inner peace. Meditation works by calming the mind and encouraging a soft mental focus, which helps anxieties and worries melt away… even if only for a few minutes.
How to Practice Self-Compassion
Meditation is also a powerful practice of self-compassion. Remember that as you lose your focus and get distracted (which you will), you should gently guide your thoughts back to the present without judgment. This moment of non-judgment during your practice becomes an act of self-love and it brings with it the gift of profound self-acceptance.
Create Your Meditation Space
Starting a practice, though, can be the hardest part! Many people feel intimidated by the commitment it seems to require, but with a few simple steps, you can create a mindfulness routine that feels inviting and doable.
- Find a Quiet, Comfortable Spot: Choose a space in your home where you feel relaxed and won’t be disturbed. Having a dedicated meditation area can make it easier to commit to a daily practice, even if it’s a very small space like a simple cushion on the floor.
- Choose Your Position: Decide whether you’d like to lie down or sit. Both positions work well, so pick what feels best for you. You can always change it later if you desire.
- Create Comfort: Physical discomfort can pull you out of meditation, so make sure you’re very comfortable. If you’re lying down, use blankets and pillows — for example, a dense cushion under your knees can help support your lower back. If you’re sitting, be mindful to sit tall with a long spine. If you’re on the floor, sit on a meditation cushion or folded blanket to find comfortable alignment for your pelvis and spine, making it easier to sit without slouching.
Types of Meditation Practice
There are many ways to meditate, so it’s important to find what resonates with you:
- Guided Meditations: Apps and online resources offer endless options for guided meditations. Experiment with different topics and lengths until you find what feels best. (Inside my DIY course “Your Spiritual Tool Kit,” you’ll find a chakra meditation and four vision journaling meditations)
- Meditate on Your Own: Set a timer before you begin so you’re free from clock-watching. Using an “anchor” helps bring your awareness back when your mind wanders. One of the most common anchors is your breath — notice its sensations, count your breaths, and when your mind drifts, gently bring your focus back to your breathing. Remember, the goal is not to criticize yourself when you lose focus; simply guide yourself back with kindness. This practice of self compassion is in itself an essential part of meditation.
2 Simple Visualizations to Calm the Overactive Mind
If you enjoy visualizing, here are two calming meditations you can try. These can be as short or as long as you like. Set a timer and connect with your imagination.
- The Glass of Muddy Water: Picture a glass of muddy water sitting on a table. Imagine the mud slowly sinking down to the bottom, leaving clear water above. This is a beautiful metaphor for the settling of your own thoughts, allowing clarity and peace to rise to the surface.
- The Positive Word: Choose a word, like “peace” or “love,” and visualize it in front of you. Notice the shape, color, and font of the letters. Keep your focus on this one word, allowing it to fill you with its energy.
When You Can’t Meditate
If stillness feels challenging, remember that mindfulness can also be practiced in motion. Try walking meditation, mindful dance, or even focused activities like gardening, playing a musical instrument, or creating art. These practices allow you to immerse in the present moment, while moving your body.
Practical Tips – Meditation for Beginners
When it comes to meditation, there’s no right or wrong way. All that’s needed is the willingness to return to yourself, with gentleness and curiosity, day by day. Stress may still arise, but with meditation, you can approach it with more clarity and calm.
Start Today: If you’re looking to establish a regular practice, try my “Start Your At-Home Yoga and Meditation Practice.” This guided 10-day program helps you create a consistent routine in both yoga and meditation.
And be sure to also check out my blog post on the Mind-Body Connection.
Meditation is a journey, and every time you sit in stillness, you’re choosing peace, self-love, and resilience. Embrace the journey — it’s one worth taking.
Release What No Longer Serves You
Be sure to also check out my Free Masterclass Replay on letting go of stuck emotions like: stress, overwhelm, anger and grief. I’m super happy and excited to share with you this transformative emotional release practice to help you find sustainable peace of mind.