Meditation exercises to practice at home

The stress of the world is a constant demand that keeps people in constant activity. But at the same time prepared to face the changes and the infinite novelties that are presented. It is because of this that meditation is used as a resource to relax, and today we detail some meditation exercises to practice being at home.

Meditating offers healthy benefits

Meditation is a term that refers to focusing your attention on a specific element. Either internal as the thought itself or it could also be external, but being in a state of concentration and deep reflection. It is often mentioned that through meditation you want to free your mind from all concerns, emphasizing the present.

Usually when meditating, the person has to be completely focused on different aspects. These are the thought, the breath, or even the flow of thoughts in consciousness. Likewise, meditation is of great help to connect with yourself, work on self-understanding and attract all possible potentialities.

Another thing that is also achieved by putting meditation into practice is the objective visualization of reality, as well as the values ​​and each of the objectives that govern the person.

Meditation exercises

There are a large number of meditation exercises that are very easy to practice while at home. Certain exercises require a static position, which is usually the most widely known and widely used style of meditation, but others require movement.

Similarly, there are exercises that focus more on living that moment, and others focus on self-provoking sensations, through certain elements such as visualization. These are some of the easiest exercises to practice at home, and they can allow a meditation experience focused on different aspects.

[You may also be interested in: Meditation: a complete guide to start practicing it]

Leave the mind empty

This is one of the meditation exercises concentrating only on breathing. Keeping the eyes open, the person has to focus on their breathing without making attempts to control it. You will need to focus on the sensations that the air generates as it enters and leaves the body. In this way the person will try to put all his attention only on that. Different kinds of thinking may arise, although you don't have to try to block them. It is better to let all those thoughts flow with ease.

After a few minutes and with the constant practice of this exercise, the person will be able to maintain concentration on their breathing without problems. And at the same time you will learn to ignore all the thoughts that arise in the mind. In this way it will be possible to obtain more sensations of calm, placidity and also tranquility.

Counting down

At first glance, this is a technique that might seem quite simple, and it is very useful to obtain improvements in concentration. Keeping your eyes closed and being in a relaxed position, you will proceed to count slowly backwards. Always starting with quite high numbers, such as 100, until zero is reached. It is an exercise that is intended to keep the mind focused specifically on one element. In such a way that the rest of the stimuli have to fade away.

Body scan

It is one of the mediation exercises more striking, where you have to do a retail review of different areas of the body. Paying attention to each of the sensations that are perceived in those parts. It is advisable to stay in a position that is comfortable enough, and at the same time allows the body to be relaxed. This can be done by sitting keeping the back straight and with the legs bent.

When you have achieved the most comfortable position, you proceed to close your eyes and clear your mind of all kinds of thoughts.

Being in this state, the muscle groups will begin to travel through the mind, while paying exclusive attention to the sensations they generate. It means that the main objective is to focus on all the reactions of the body. But at the same time, the individual will connect with the body and observe himself to accept each of the reactions, without having to judge them.

Generally, to start with the journey of the body through the mind, it should be done starting with the toes, and then working up to the head.

The mindful pause

Ryan Niemiec is the doctor who created this exercise, which can be done anywhere. It is mainly based on concentrating on the breath, for at least fifteen to thirty seconds. The attention is exclusively focused on this process, always inhaling and exhaling deeply.

Once the person has fully concentrated, you should turn your attention to wondering which of your own strengths will apply to the situation you are experiencing. So you can use this variation of the meditation exercises, to make better decisions. Although it is also very effective to face very complicated stress situations.

Observation through dynamic meditation

As its name implies, this is a meditation exercise that is based on observing and contemplating what the person is capable of doing. The first thing to focus on is maintaining a comfortable position to meditate. Allowing to have the eyes closed for several minutes, focusing on the breath. After doing that, you proceed to open your eyes and make an observation of what is happening around you.

Once this is done, we will proceed to close our eyes again and reflect on what has been observed. Detailing all the stimuli that the body has experienced when having witnessed the environment. When all the stimuli have been listed, the individual will have to remain silent for a few minutes.

After all this process, the eyes will be opened again and a second observation will be made, but this time with more detail of everything around. Again the eyes will be closed and the list of elements that have been observed will be repeated again. A comparison of the lists is carried out in order to reflect on the differences between the two cases. And you should also take into account everything that was observed in more detail the second time.

Play music to practice meditation

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It is well known that listening to music offers many health benefits, and this can also be taken advantage of through meditation. So listening to music is an excellent exercise and also a good way to relax the body. In meditation, you have to take advantage of that moment to feel each of the notes that are expressed in the song. Just as you will also have to pay attention to vibrations.

Concentrating on what you are listening to is essential to get the most out of this exercise, but it is always better to listen to calmer and calmer music.

Meditation while in motion

Traditionally, meditation exercises are performed in static positions. However, there is the possibility of practicing meditation while moving, although it could be a bit more complicated.

For this type of exercise it is recommended that the person be in contact with nature. A suitable place could be a field or even a beach. The person has to walk around the place while concentrating on the sensations that he is experiencing in the moment. Whether it is the sensation of heat caused by the sun, the contact that the breeze makes with the skin, among other things.

Associate the movements of the breath with some action

As the main objective of this meditation technique, the individual has to concentrate on his breathing while associating some action with a signal generated by the environment. For example, if you hear the phone ringing, you take a breath. The signals could even be foreign to the person or also produced by him. It could be that as you look in the mirror each time, you breathe.

Through this meditation exercise you will be able to focus your mind on the present and have more awareness about it.


Focusing on the objects and the value they possess through meditation is the main foundation of this exercise. The person can do it while standing or lying down. You must keep your eyes closed and focus on your breathing. You will have to consider defining each of your objectives or the goals you want to pursue.

Little by little, the individual must consider whether he really wants to achieve these objectives, and then assess whether he will really reach them. If a positive result is obtained in that reflection, the will will be strengthened, as will the effort that will be necessary to achieve each of these objectives.


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