Learn to Meditate:
A Gentle Way to Find Relaxation
To me, meditation doesn't mean closing your eyes and suddenly having to clear your mind completely. Especially when you're just starting out, that expectation can actually make it harder to switch off.
That's why I especially love meditation techniques that give my mind something to focus on first. I consciously bring my attention to my breath, my body and my senses before going deeper into the meditation by connecting with the four elements.
You can do this meditation sitting or lying down. I personally love meditating outdoors, whether that's on the balcony, in a park or somewhere in nature, because it allows you to experience the elements even more directly.
How to Learn to Meditate: The Structure
- Noticing your breath
- Consciously feeling your body
- Taking in your surroundings with all your senses
- Observing yourself from a bird's eye view
- Connecting with earth, air, water and fire
- Letting the elements flow through your chakras
You can also practise both meditation techniques independently of each other. I especially love combining them because it allows me to move a little deeper into relaxation, step by step.
Learning to Meditate, Step 1: From Noticing to Observing
Start with your breath. Get comfortable and close your eyes. Take a few deep breaths in and out. Consciously notice the air flowing in through your nose and back out again. Try not to change or control your breath. Just notice it. Stay with this feeling for a few breaths.
Feel your body. Now bring your attention to your body and take a moment to check in with yourself. Where does your body feel especially relaxed? Is there tension or pressure anywhere? Do you notice warmth, coolness or perhaps a slight tingling? You don't need to change or judge any of it. Just notice what's there right now.
Open your senses. Now open your eyes again and turn your attention outward. What do you see? Maybe clouds drifting by or movement around you? What do you hear? Maybe birds, voices or the wind? What can you smell that you might not have noticed before? Try not to judge here either. Just observe.
Watch yourself from a bird's eye view. Close your eyes again and imagine yourself rising above your body and looking down at yourself from above. See yourself sitting or lying there. Observe yourself meditating, breathing, feeling and taking in your surroundings. For a moment, you're not just the person experiencing all of this, you're also the one observing yourself doing it. If that feels unfamiliar or uncomfortable, that's completely fine. Simply stay with your body and your breath instead. That's just as valid. From here, you can go even deeper into your meditation.
Learning to Meditate, Step 2: Connect with the Four Elements
One of my favourite ways to deepen a meditation is by connecting with the four elements. Earth offers stability, air brings lightness, water represents flow, clarity and depth, while fire brings strength, passion and energy. Take your time with each element and let the corresponding images and sensations arise in your body.
Earth: Stability and Being Rooted. Feel the ground beneath you and become aware of the earth supporting you. Imagine roots growing out of the earth and winding around your legs, until you feel completely connected to the earth. Feel its stability, its strength, and the sense of being held and rooted.
Air: Lightness and Freedom. Now bring your attention to the air. If you're meditating outdoors, you might feel a breeze on your face or skin. Breathe in deeply and imagine the lightness of the air entering with your breath and spreading throughout your whole body.
Water: Flow and Clarity. Now connect with water. If you're meditating by the sea, a lake or a river, you can connect with the water directly. Otherwise, simply allow it to take shape in your imagination. Feel its flow, clarity and depth moving through your body like gentle waves.
Fire: Strength and Passion. Finally, connect with the fire within you. Imagine a flame burning inside you, growing stronger and stronger. Feel its warmth and energy, and let the fire represent your passion, vitality and inner strength.
Let the elements flow through your chakras. Now bring it all together. For me, the connection between the elements and your energy centres is at the heart of a true chakra meditation. Picture your chakras and let the energy of the four elements flow through them, one after another: earth allows flowers to bloom within your chakras, water moves through them like waves, fire glows and moves through them with the warmth of a campfire, and air flows through you like the wind, sometimes gentle, sometimes powerful like a storm. Let the elements gradually blend together and feel their energies forming one flowing current through your body and your chakras. Stay in this connection for as long as feels right for you.
Learning to Meditate Doesn't Mean Having No Thoughts
If you find it hard to simply sit still and switch off your thoughts while meditating, this combination can be a gentle way to ease into it. Instead of fighting your thoughts, you give your mind something to focus on: you begin with your breath, bring your awareness into your body, open your senses and finally observe yourself from a bird's eye view. From there, the four elements guide you deeper into your awareness and your connection with your own energy system.
For me, relaxation in meditation doesn't come from forcing my thoughts to switch off. It comes when my attention moves deeper into feeling, noticing and visualising, while everything else gradually becomes quieter. And that's exactly why I love meditating this way. If you notice that tuning into your senses feels especially good to you, you might also enjoy exploring more relaxation techniques for everyday life.
Craving Even More Depth?
If you'd like to experience this kind of calm with some guidance, I'm happy to come to your home or connect with you through distance Reiki.
You're also welcome to follow me on Instagram, where I share more about wellbeing, relaxation and my work from time to time.