Encourage Creative Solutions through Meditation - dummies

Encourage Creative Solutions through Meditation

By Shamash Alidina, Joelle Jane Marshall

You can use visualizations alongside mindfulness meditations and exercises. Some people are more visual that others, and enjoy them. Here’s a visual mindful meditation that you can use to help find creative solutions to a challenge you may be facing. And remember: if creativity itself makes you happy, then solving problems creatively will doubly do so!

  1. Remove all possible distractions.

    Find a quiet, cozy place to sit or lie down.

  2. Stretch briefly to help relax your muscles.

    Perhaps tense all the muscles in your body for a few seconds and then let them go.

  3. Close your eyes and take three slow, deep mindful breaths.

    Feel your breath coming in and as you breathe out, have a sense of letting go.

  4. Let your breathing be natural, as best you can.

    Feel the physical sensation of your breathing for a few minutes.

  5. Imagine yourself in a peaceful place.

    Take your time to choose a place where you feel relatively calm and relaxed and then stay there.

  6. Be mindful in your peaceful place.

    Notice what you can see, hear, smell, taste, touch, feel and so on.

  7. Visualize meeting someone or something who represents creativity, wisdom and kindness.

    It can be a wise friend, a spiritual person, a religious figure who you admire, an animal or some other being. Take your time to meet this person and say hello.

  8. Share your problem or challenge with this person.

    Explain it as clearly as you can and ask for some creative solutions. Listen mindfully to the solutions that this person or being comes up with. Ask follow-up questions if you want until you feel that you’ve finished having the conversation.

  9. Say goodbye to this creative, wise and kind being when you’re ready.

    Remember, you can always go back and ask the being more questions. Return to feeling your breathing, gently open your eyes and stretch your body.

Now answer the following questions:

  • What did the creative and wise being suggest?

  • What do you like about those ideas? What do you dislike about those ideas? What’s the best idea?

  • What do you think the obstacles are to that idea?

  • How can you overcome those obstacles?

  • What do you think is the best solution to this challenge?

  • If you think that it’s a good solution, what’s the next step you need to take? When will you take that step? Do you need help to take it? If so, who can you ask?