Mindful Meditations to Boost Your Energy - dummies

Mindful Meditations to Boost Your Energy

By Shamash Alidina, Joelle Jane Marshall

Here are three meditations developed to help boost people’s energy. Rate your energy level before and after each meditation and see whether the practice has a positive effect for you. Usually the positive results of these exercises are cumulative, so you may require a few weeks of daily practice before you notice a change. But if you’re lucky, you may notice a boost of energy straight away!

Enjoy an energizing breath meditation

In this meditation, you use a combination of relaxation, mindfulness and a gentle smile on your face to lift your mood and energy levels.

  1. Adopt an upright position.

    Ensure that your back is relatively straight and your chest is open with shoulders back. Having a particularly open, erect, dignified posture can really help to energize you.

  2. Take three deep in- and out-breaths.

    Really feel those breaths moving in and out of your body.

  3. Place one hand on your chest and one hand on your belly.

    On your next in-breath, ensure that you breathe down in your belly. The hand on your chest needs to remain relatively still, if possible.

  4. Breathe out slowly from your mouth.

    Feel the physical sensation as you do so.

  5. Imagine yourself being energized as you breathe in.

    If you’re a visual person, imagine golden light entering into your body, nourishing all your cells with soothing, uplifting energy. If you don’t like golden light, choose whatever image works for you – you’re in control.

  6. Keep a light smile on your face throughout this energizing breath meditation.

    Doing so can help to boost your energy.

  7. Guide your attention back each time your mind wanders.

    Do so with kindness and gentleness.

  8. Bring the meditation to a close after ten minutes or so.

    Slowly open your eyes.

Feel grateful during a body scan meditation

This meditation is based on the body scan exercise. The aim is to focus your attention on your body and try to release some muscle tension. You then use gratitude after you’re feeling more grounded to reduce your negative viewpoints and boost your energy levels.

  1. Lie down on your back in a warm, quiet place.

    If that’s not comfortable, whatever position works for you is fine.

  2. Feel your own natural breathing.

    Notice the physical sensation of each breath, mindfully.

  3. Begin scanning the physical sensation in your body, starting with your head.

    You need to spend only a few minutes doing this.

  4. Become aware of any tension in each body part. Imagine your breath going into and out of the tension to soothe the tightness.

    If the tension doesn’t leave, that’s okay — just be aware of the sensation and move on to the next part of your body.

  5. Think about things for which you’re grateful.

    What’s going well in your life? Perhaps remember that at least you’ve got this book and have time to practice this meditation. Spend a couple of minutes reflecting on this reality.

  6. End this meditation with three deep, mindful breaths.

    Slowly stand up and have a good stretch before getting on with the rest of your day or evening.

Make a mindful morning cuppa

In this meditation you make your morning cup of tea mindfully. Ideally you’re drinking herbal tea, but if you like a bit of caffeine in the morning, fair enough. The idea is not to multitask for this period of time, but to focus on each step:

  1. Place the tea bag in your cup and pour in the hot water.

    Notice the different aromas that are released and listen to the sound of the water filling up the cup. Watch as the steam gently rises.

  2. Sit down after making your tea and look out at your garden if you have one.

    If not, sit somewhere pleasant and comfortable.

  3. Hold the warm cup of tea in your hand.

    Feel the warmth of the cup. Notice the weight of your tea. Feel a few of your breaths as you wait for the tea to cool down.

  4. Bring the cup of tea slowly to your lips and take a sip.

    Savor the flavor and warmth of your tea. Enjoy the moment as best you can. Be aware of swallowing the tea and perhaps even feeling the tea travel down into your stomach. Be mindful of this nourishing moment – this is a time for you to enjoy.

  5. Notice when your mind wanders off.

    Kindly and gently, with a little smile, guide your attention back to your tea-drinking experience.

  6. Take a moment after finishing your tea.

    Be grateful that you’ve made the time for this process, no matter how the experience was for you.

All mindfulness meditations can lead you to feel more energized because they help to reduce your worrying thoughts, to accept rather than fight the present-moment’s experience and often ease muscular tension as a side effect.