By Rania Watts
I am so the last person to be writing about meditation, as I am genuinely not the breathe in an’ out type. I cannot sit still long enough to contemplate. However this last year, when I decided, after decades to finally return to school and take the Victimology Salimiana class, I was so incredibly grateful for self care.
When I graduated, the subject of self care was really not discussed. That is such an injustice to the students of my programme. Now that being said, oddly enough with serendipity, my group was responsible for covering the benefits of meditation so I learned about various ways to meditate.
I remember last year I was facilitating a breakout room for the antidote to human trafficking.The youth justice and interventions class had put together information to cover, and the subject that I was given was meditation. Everyone knew in my class that meditation was the last thing that I wanted to engross myself into. However I genuinely appreciated how the woman who I was speaking to explained meditation and showed a way to meditate by using ‘singing’ bowls. With the onset of a sound at the beginning of the end of the meditation, I found that it made it more organised and easier to focus – in terms of silent meditation – knowing that it would eventually end once you heard the sound. If these types of medications are not for you, there are also other unconventional meditations…
Walking Meditation: Kinhin Kinhin Instructions:
● Start with planted feet, hands relaxed on either side.
● Take a deep breath and note your feet rooting into the ground.
● Breathe naturally.
● Allow eyes to focus and walk slowly.
● Be aware of the sensations in your feet & whole body.
● Guide focused breath to steps.
● Walk 5-20 minutes.
● Once practice starts coming to an end, stand completely still and acknowledge how it feels.
Mindful walking is a movement meditation which has its roots steeped in Buddhist Traditions.
The main purpose is to be aware of complex movement within the simplicity of walking. This
meditation, unlike other forms of mindful meditation, encourages breathing in the absence of effort.
The body will have sensations that will be felt in the feet, as there are numerous nerve endings at
the base of our bodies. Walking also allows higher body awareness more than a sitting
meditation. An added benefit is a more profound connection to the environment and a reduction in
Mantra meditation focuses on the repetition of a word, phrase or sound which is used to void the mind of stress.
● 1- 2 minutes for step 1. Choose your favourite word, phrase or passage of a poem for the purpose of meditation. It would be something easily repeated, without feeling lost in the words. It is recommended to choose something that would inspire you.
● 1-2 minutes for step 2. Sit wherever you feel comfortable – either on a chair or on the floor. It is essential to find a position that is poised, with the natural curves of the spine, to ensure that you will be still. Close the eyes and take deep slow breaths, then relax the breath completely.
● 3-5 minutes for step three. Repeat the mantra slowly maintaining a steady rhythm of your breath. Split the mantra in half. The first segment comes with an inhale, and the other half of the mantra is said with the exhale. Or repeat both on exhalation and inhalation.
● 5-15 minutes for step four. After 10 recitations, repeat the mantra quietly by only moving your lips, which helps maintain a steady pace. After 10 more recitations, repeat it without moving the lips.
● While thoughts enter your mind, ensure to keep and maintain the mantra.
● Set quiet time to repeat.
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Leatherman, N. (2019, August 1). A Beginner’s Guide to Walking Meditation.
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of self-care: teaching mindfulness to counseling students through yoga, mediation and
Quigong. Journal of Counseling and Development, 86(1), p. 47-56
OSHO Kundalini Meditation. (n.d.). Https://Www.Osho.Com/Meditation/Osho-ActiveMeditations/Osho-Kundalini-Meditation.
The Earthing Movie – The Remarkable Science of Grounding. (2019, November 19).[Video]. YouTube. https://youtu.be/44ddtR0XDVU