1. Nature Meditation

One of my favorite ways to change my mental state is to meditate deeply on a part of nature. Take five minutes to look closely at a flower. Study the details of its texture and the structure. By observing the smallest features of a flower or any object, you develop a sense of reverence. The flower becomes a little miracle. You begin to see how complete and fully alive the natural world is at all levels. Meditating on nature can be calming, fascinating, and inspiring all at once.

2. Gratitude Meditation

I love what Oprah said about gratitude, “I know for sure that appreciating whatever shows up for you in life changes your personal vibration. You radiate and generate more goodness for yourself when you’re aware of all you have and not focusing on your have-nots.”

Tune into your breath and notice the natural flow of the inhale and exhale. Don’t change your breath, simply observe it. Pay attention to where in your body you feel the breath… your throat? Chest? Belly? Nose? As you feel the sensations of the breath, think of three very small things you’re grateful for. Perhaps its the way the sunlight feels warm on your skin, or the smell of tea steeping on the table next to you.

3. Breathing Meditation

For five minutes, sit in silence and observe your breath. Don’t worry about getting lost in thought. When you notice your mind wandering, simply be kind to your wandering mind and return to your breath. Softly and simply say to yourself, “wandering,” or “thinking” to return to the practice of breath.