Practicing mind and body techniques like meditation are helpful in caring for our physical and emotional well-being. Meditation is an important method used to decrease stress, improve focus, increase relaxation, and enhance overall mental and physical health. Spiritual care providers, Mary Ann Blaksley and Grygoriy Chorniy, have provided a toolkit with simple and practical techniques to encourage the integration of meditation into one’s everyday lifestyle.

Shower Meditation
Shower meditation is effective as showering is an integral part of our daily or weekly routines. The water creates meditative background noise to help encourage and reflect on positive thoughts, words, and actions. This is a useful meditation alternative if it seems difficult and unnatural to remain quiet and still while practicing.

Walking Meditation
Walking is an easy and excellent way to integrate meditation into everyday life. Consider leaving any devices at home or on silent. Walk throughout a scenic location and admire any sights or sounds in your surroundings. Give yourself permission to enjoy and celebrate the day.

Count Meditation
Inhale for the count of ten and exhale for the count of ten to help control and manage your breathing. The ten-count meditation method is simple and effective, and allows you to train your brain to avoid wandering.

Guided Visualization Meditation
Through guided visualization meditation, you imagine your desired outcome. To assist with your guided visualization, it is best to imagine how you will feel once you have achieved your desired vision. This meditation technique is very common among the athletic community.

One-Minute Meditation
The one-minute mediation method allows you to refocus your mind by focusing on your breathing. This method is especially effective when you feel overworked or overwhelmed. To assist with this technique, you may consider downloading a one-minute clip of the ocean, raindrops or other relaxing sounds on your digital device.

Daily Affirmation Meditation
Reciting daily affirmations as meditation is an effective way to reframe your mind and encourage positive thinking. Below are seven daily affirmations to assist:
• I believe I am accomplishing my dreams everyday.
• I am focused on living the very best life I can each day.
• I love myself for who I am now and who I am becoming.
• I am in complete charge of my happiness.
• I accept 100 per cent of the responsibility for the decisions in my life.
• The best is yet to come and I will continue to track my success everyday.
• I am truly grateful for those I encounter in my life journey.