There are so many types of meditation, and these days it seems like everyone has heard of meditation or knows someone who meditates.

Yet when you try to meditate, it's hard for you to do.

I hear you and know the struggle is real.

Even after 15 + years of dedicated practice, my mind still gets scattered when I meditate.

I still waste time scrolling meditation apps for "the right meditation" to do. And, when life is busy, I still question whether it's worth meditating when there is so much other stuff to do.

Yet, like you, despite our frustrations, there is something about meditation that draws us in. We yearn to make it something we do.

And when it works, that sense of comfort, a glimpse of ease, and moments of warmth radiating through the body vindicate us for the effort.

So, if you have tried all the traditional sit-down types of meditation yet still feel like meditation doesn't work for you, don't worry. Remember there are many ways to meditate, and what "works" for your friend may not "work" for you. So I invite you that when practising any of these five popular meditations, be gentle with yourself and give yourself time and patience to experience the numerous benefits of meditation.

Ok?

These are the five popular meditation techniques with scripts below:

1. Mindfulness walking meditation
2. Mindfulness eating meditation
3. Meditation with a pet
4. Writing meditation
5. Being in nature meditation

5 Popular Types of Meditation for a Peaceful, Still Mind

#1 Mindfulness walking meditation

Walking meditation can be helpful if you become fidgety and detest the thought of sitting cross-legged on the floor.

You can do this wherever you are a wheelchair user or non-disabled. All you need is a space to move your body in a circle or a straight line for a few steps, for example, in your bedroom, kitchen, hallway or office space.

What is mindfulness walking meditation?

Walking meditation is a way of walking where you pay attention to and embrace all the sensations you notice in your body and the surroundings as you walk.

It's a beautiful practice, and as with all meditation techniques, the more you practice it, the easier it becomes for you to experience a shift in your energy.

As you pay attention to the experience of walking, the process helps to stabilise and balance your energy and brings a sense of calm and peace to your body.

Mindfulness walking meditation script

There are various ways you can practice mindful walking.

Here's one of my favourite methods because it helps me concentrate and stop overthinking and reacting to everything around me.

• Find a quiet, uncluttered space where you can walk undisturbed in a circle or take a few steps in a straight line and turn back again for two to five minutes.
• Stand comfortably and take a moment to notice your everyday breath. Leisurely observe how you are breathing without trying to change how you breathe.
• Start to turn your attention to your posture and notice what you notice about the way you are standing;
• Bring your awareness to the sensations and impressions you are aware of within your body.
• Wiggle your toes. Rotate one foot threes time in one direction and three times in the opposite direction; repeat with the other foot; then rest both feet evenly back onto the floor.
• Bring your attention to your eyes. Have a soft downward gaze and focus on a point about two feet in front of your feet.

Keep this soft focus throughout the practice.

Take three more gentle steadying breaths through your nose… inhale… exhale… inhale… exhale… inhale… exhale.

Start to walk following this pattern:

• Breathe in and lift your right foot.
• Breathe, step your right foot forward a few inches, and place it back on the ground.
• Breathe in and lift your left foot.
• Breathe, step your left foot forward, and place it back on the ground. A slight pause as you observe what is happening within your body.

Repeat this pattern of coordinating the in-breath by lifting one foot and the out-breath by placing it back on the ground for as long as you feel comfortable.

If your mind wanders and you become aware of other thoughts, label that thought "as a thought" and gently turn your attention back to mindful walking.

Work to your rhythm and enjoy the sensations and messages flowing from your body as you attentively walk.

Practice as long as you feel comfortable and gradually reach a stationary position.

Pause for a few moments, notice what you notice, and gracefully re-engage with your day when you are ready.

Mindfulness walking tips

As you walk, it is helpful to pay attention to the following points:

1. Pay attention to the movements taking place in your body.
2. Notice how your ankles, knees, thighs, hips, and shoulders bend, straighten, and move with each step and breath you take.
3. Observe your head, neck, and back alignment as you walk.
4. Don't judge what you notice. Just maintain a sense of open curiosity and wonder at your body as you coordinate each step with your breath.
5. At the end of the walk, reflect:

"What thoughts, feelings, and sensations were you aware of as you walked?"

"What was surprising and challenging about this way of meditation?"

#2 Mindfulness eating meditation

Photo by Donovan Sikaona on Unsplash

The first time I tried a mindful eating practice, I freaked out!

It was during an intensive 12-month personal and spiritual development programme in 2000.

We had a group lunch and had to eat in silence and "pay attention" to what and how we ate.

Like the other participants on the course, I was so used to multi-tasking while eating, watching TV, listening to music, or grabbing a snack while working that the idea of "just eating our meal" felt alien!

But the more mindful and silent meals we had that year, the deeper I connected with my food and, weirdly, with the others in my group.

It was a sensory-rich process, as we took time and effort to savour and indulge our senses in our food and be present for each other.

For example, we developed ways to communicate without speaking. We tuned in to each other's body language and noticed when someone silently wished for a dish to be passed or needed a refill for their drink.

I experienced fewer distractions while eating, a purposeful connection with the food chain and gratitude for the journey every morsel of food made from my fork to my mouth.

It is an incredible experience.

In that case, mindful eating is an opportunity to slow down and tune your awareness of what you are eating.

Mindfulness eating meditation script

Traditionally, mindfulness eating exercise is done by eating raisins.

However, for today's article and to keep it relevant to most people's lives, let's practice the next time you eat lunch.

1. Turn off distractions, like the radio or TV or mobiles.
2. Choose a plate and lovingly serve and place your food on it.
3. Take a moment to centre yourself, take three deep breaths and allow your body to relax.

4. Gaze at the food resting on the plate.

Use your eyes to distinguish individual foods' shades, hues, shapes, and space. If you have low vision or are blind, gently run your hands around the rim of the plate paying attention to the texture, shape and temperature.

5. Be aware of your posture. Notice how you are sitting. Are your ankles crossed? Are you leaning more towards the right or left-hand side of your body?

Bring your attention to your hands, softly rub your palms together, and feel the friction.

Notice the texture of the saliva in your mouth and the position of your tongue in your mouth.

6. Observe any sensations or thoughts going through your mind while you decide which food to pick up first.

Is it your favourite one?

Least favourite one?

Don't judge or analyse what and why; observe and notice how you hold the utensils or position your fingers as you pick up the food. Does it feel rough? Smooth? Squishy?

7. Sniff and smell the food before you place it in your mouth.

Notice if the foods smell the same or have different scents.

And how about your taste buds?

Are you salivating at the thought of tasting the food, or maybe you sense your face tense as you pick up food you aren't familiar with or don't like? Again, observe and notice how you respond to this moment.

8. Consciously bring the food to your mouth. Again, notice how you are holding the eating utensils or your fingers. How firm is your grip?

Again, bring that sense of curiosity and openness to how you are picking up your food.

Do you bring the food to your mouth or lean over and bring your body down to meet the food? Notice what you notice.

9. Place the food in your mouth. What is going on as it enters your mouth?

Do you want to eat the whole slice in one gulp, or can you resist that urge and take a small bite and notice how long you chew?

How does that feel?

What thoughts go through your mind as the food mixes with saliva, tongue and teeth and begins to slide down your throat?

10. Take your time and notice all sensations, thoughts and observations within your mind and body and how you're breathing as you mindfully repeat this exercise with the other pieces of food.

Mindfulness eating tips

For variety, it is nice to experiment and explore this practice with spoonfuls of foods you like and some you don't like and use different textures, colours and flavours.

At the end of your meal, rest your palms on your lap.

Whisper "thank you" and give yourself a massive self-love hug for taking the time to nourish your body.

#3. Meditation with a pet

Photo by Kate Stone Matheson on Unsplash

Meditating with your pet isn't a traditional meditation practice, and it may seem weird to some people, but it has meaningful benefits for you and your pet.

Yet, pets are great companions. Caring for a pet can boost our sense of well-being, evokes loving-kindness, and reminds us of the power of living in the moment and unconditional love, which are qualities associated with the meditative experience.

On a side note and off-topic, I believe humans can learn much about life from studying animal behaviour.

Unlike most humans, animals live in the present, and their built-in mechanisms for releasing stress and caring for each other are heartwarming.

Watch the following video to see how Emperor Penguins huddle together to stay warm.

Anytime I'm feeling down, this video always makes me smile.

Meditation with a pet meditation script

1. The animal doesn't have to be your own, but it ideally should be comfortable enough to be near you or, better yet, sitting next to or on your lap.
2. Observe the feeling you get from this being next to your pet.
3. Notice what it feels like to be accepted as you are.

Generally, pets love you unconditionally. To them, you are 100% ok, exactly as you are at this moment.

4. If your pet is touching you, imagine the animal's happiness or love for you flowing into your body when they touch you. Imagine this warmth gathering just inside your heart.

5. Take note of what you're experiencing in your body as you consciously rest next to your pet.

Allow yourself the joy of being present and at peace at this moment.

#4 Mindfulness writing meditation

As a writer, mindfulness writing meditation is one of my favourite forms of meditation, especially when I have "writer's block", my mind is in overdrive, and I find it hard to settle and write.

I find it soothing and reassuring to hold a pen, and consciously noting and writing about my "experience and thoughts and feelings that occupy my mind" is very therapeutic.

Mindfulness writing meditation script

You can use writing as a meditation practice in several ways.

Here is a technique I like to do in the mornings to clear my mind, calm my thoughts, and serve as a reminder of the gift of life.

You'll need something to write on and a pen, a copy of your favourite prayer, inspirational poem, or mantra to hand for this practice.

1. Find your quiet space, and bring your writing supplies with you.

2. Take three slow, mindful breaths to settle your mind mentally, and when you are ready, pick up your pen or place your fingers on your keyboard.

3. Slowly, almost as if you are learning to write or type for the first time, copy your inspirational poem or prayer, noticing how your hand moves across the page or keyboard.

4. Be aware of your eyes. Notice the connection between your eyes and your hands as you write.

5. Notice your breath. Are you holding your breath? Or are you breathing with awareness?

6. Become aware of your posture.

Get a felt-sense awareness of how you are sitting.

Is the body leaning more to one side than the other?

How upright or crouched are you? What parts of your body are you aware of touching the support you are on?

And your jaw, notice what's happening with your jaw? Are you clenching your teeth, biting your lip?

Just be present, seeing what you notice about your body as you mindfully transcribe your copy.

7. After you have completed your sacred meditative writing, stay still for a while longer, noticing if anything feels different.

#5 Outdoor meditation

Photo by Dawid Zawiła on Unsplash

Depending on how safe and comfortable you feel outdoors, being outside is a simple meditation technique you can do anywhere, anytime.

If it is more convenient, you can practice this outdoor meditation by staying indoors and gazing through a window.

Outdoor meditation script

1. Locate a comfy area, preferably outside, but indoors if it's more practical and safe

2. Take a few moments to orientate yourself to your surroundings. Softly gaze around the space, scanning the horizon and noticing the initial colours and objects you can see.

3. Look up at the sky, and notice the different shades you can see. Observe the colours and textures of the clouds, or look for the stars and moon if it's night.

4. Notice the temperature of the air against your skin. And, if there's a breeze, the sensation of it against your skin. If there's sunlight, notice the feeling of that.

5. Take a few steady breaths as you lower your shoulders and wiggle your fingers and toes. Offer gratitude for the sensation of movement in your body.

Are there any other physical sensations you notice? For example, what does the fabric of your clothes feel against your body?

6. Become aware of the tongue. Notice where it's sitting and what it's touching. Allow yourself to taste whatever is in the air. Even that taste is "nothing".

7. Stay focused on the feeling of relaxation in your body as you continue to notice how you breathe. Gaze around and imagine the vastness of the Earth and your connection with the ground you are standing on.

Allow yourself to bask in the spaciousness and awe of the moment and recognise that you, too, are part of this incredible expansive creation we call the Earth.

8. Tune into any sounds happening around you.

Are there sounds you hadn't noticed before?

Can you notice the different types of sounds?

What thoughts, feelings or emotions arise when you consciously hear the sounds?

What other emotions stem from being present and tuning in? If it feels safe, allow them in and be here with you.

Use the sounds around you to become aware of all the life around you.

9. Allow your body to relax more as you tune in and rest in the silence and spaciousness inside your mind.

10. Allow your body to be as it is. Rest in the sensations you notice in and around you.

When ready, take five to ten slow, steady, refreshing breaths. Please give yourself a self-love hug as you offer gratitude to your surroundings and all beings sharing their space with you.

So, dear friend.

There we have it.

Five ways we can practice meditation for a peaceful, still mind today, even if you struggle to meditate.

AND….. here's a bonus meditation you can practice.

Bonus! Colouring Mandala meditation

Like writing meditation and mindful eating, colouring mandala meditation practice is another meditation you can use if you struggle with traditional forms of sitting meditation.

When colouring in mandalas, you focus on the shapes, colours, and images you are colouring in.

Mindful colouring in your mandala allows your mind to settle and your body to relax and helps you start to "tune in" to your creative space.

Mandala is the Sanskrit word for circle.

Many mandalas have spiritual or religious meanings and were associated initially with ancient religions.

A mandala shows that life is never ending and represents our connectedness with each other and the universe.

Colouring in mandalas is another way to turn your thoughts inwards and allow your inner beauty and creativity to shine.

Even people who do not see themselves as "artistic" find a rhythm and sense of peace and stillness as they colour in their mandalas.

Finally, if you are interested in making mandala meditations part of your practice, check out Breathe Between the Lines: 18 Mindful Poems, Colouring In and Journal to Write In for Everyday Inspiration by our own Calvin Niles.

My copy should be arriving this weekend. So, I’m excited to get colouring!

Closing words

These five popular meditations and accompanying meditation-guided script examples:

• Mindfulness Walking Meditation
• Mindfulness Eating Meditation
• Meditation With a Pet
• Mindfulness Writing Meditation
• Outdoor Meditation
• Plus the Bonus Meditation: Colouring Mandala Meditation

are intended to assist you in practising meditation.

I would love to hear about your experience with using these meditations.

Please feel free to let me know in the comments!

Remember, meditation is a journey. There is no specific end goal.

The key is to:

• Be gentle and patient with yourself
• Start where you are
• Show up and
• Practice as consistently and compassionately as you can
• Keep your heart and mind open and curious
• and most of all, enjoy yourself.