Feel a little down and need a pick-me-up? Try a loving-kindness meditation for a boost of positivity. Also known as metta meditation – mettā means benevolence and good will in Sanskrit or Buddhist terms – this practice is intended to cultivate compassion and empathy towards all living things, including ourselves. This practice has been proven to quiet our inner critic which in turns fosters self-acceptance. Once you settle into a comfortable and relaxed position, repeat peaceful phrases that induce warmth and positivity. Some common phrases are: “May I be happy. May I be well. May I be peaceful and at ease.” You may also wish to bring up an image of someone that you wish to send the good vibes to, perhaps a friend, your pet or someone you’ve had a conflict with recently. Freeing yourself of negative thoughts and energy will open your heart to more joy.

Mindfulness is a popular technique that trains your mind to stay present and pay attention to your thoughts without judgement. If you enjoy creative expression, mindful coloring can help you get into the zone. Take extra care to notice the movements of your hand and physical sensations of your body. By observing the colors and staying within the lines, you can block out external distractions and achieve a state of relaxation. In a study that compared mindful coloring to lovingkindness meditation, practices were found to have equal anxiety-reducing benefits. In fact, just five minutes of coloring can have the same effect on the brain as an hour of conventional meditation. Not only is this activity low-budget and all-age friendly, but you can also share the experience with a friend or family member. So, pick up a coloring book at a bookstore or print out free pages online!

For those of us who are often on the go or prefer to be moving, we can find mindfulness in our movements. Recent research has also shown that dancing can directly improve mental health and enhance moods. If you have tried yoga and tai chi and are looking for something different, a freeform dance might be for you. You can practice alone while grooving along to a guided meditation video, or freestyling to your favorite tune. The saying, “dance like no one is watching,” applies here. Not only is it a fun way to practice mindfulness, but it can also challenge you to get outside of your comfort zone.

If you are finding it difficult to fall asleep, consider adding a sound bath to your practice. The soothing vibrations of music can transform your mind and body into a deep relaxation state. Unlike melodious music you typically hear, instruments like chimes, gongs and singing bowls are used instead to create a symphony of vibrations, which have a direct impact on our brain, organs and cellular function. Through these deeper and slower frequencies, the sounds can bring our bodies to a deeper relaxation and restorative state. Sound healing has deep historical roots around the world, including Greek and Indigenous cultures. In the modern world, sound baths can accompany a yoga class, sitting meditation or a wellness treatment. While most sessions are guided by a professional, thanks to technology, there are many online resources, such as apps like Third Ear and Water & Gong, that make it a low cost and accessible option for many.

Other than adding movement and music to your meditation, a walk in nature can also enhance your mindfulness training. Nature-based mindfulness is found to be superior to mindfulness conducted in non-natural settings, therefore increasing healing benefits to the body and mind. This form of outdoor meditation originates in Shinrin-Yoku, the Japanese art of forest bathing, which involves engaging all senses when immersing yourself in a natural environment. As you meander through the greenery, you are encouraged to observe your surroundings. Notice the scent of the leaves, listen to the sound of birds and touch the tree bark. By combining the health benefits of the forest and mindfulness, you will discover a serene sanctuary within yourself.