Top 30 Meditation Exercises and Activities to Practice Today

30 Meditation Exercises and Activities
30 Meditation Exercises and Activities

Numerous studies, including one carried out at Harvard University, have demonstrated the numerous physiological advantages of meditation.

Researchers found in the 8-week trial that a straightforward routine like meditation could restore the gray matter of the brain in as little as eight weeks.

The fundamental cognitive, perceiving, and thinking processes of the brain are carried out by the gray matter of the brain, which also aids in the information processing process.

More than just improving brain function, meditation may also help you manage pain, lower blood pressure, and fight anxiety. Here in this blog, we have mentioned top 30 Meditation Exercises and Activities to practice today for increasing your mental health.

In this post, we’ll look at a few of the many exercises and activities you may perform to benefit from this amazing mental state.

We thought you would find our three free mindfulness exercises helpful before continuing to read. These thorough, science-based activities will equip you with the skills necessary to improve the mindfulness of your clients, pupils, or coworkers in addition to assisting you in cultivating inner calm throughout your daily life.

What are the best 30 Meditation Exercises and Activities?

You can engage in a variety of 30 meditation exercises and activities on your own. You can engage in activities as a group as well.

A meditation activity might be as basic as deep breathing or as sophisticated as transcendental meditation or repeating a mantra. Any action that reduces mental noise can be categorized as contemplative, including sitting quietly outside while observing daily life.

Numerous meditation practises exist, including but not restricted to:

  • Exercises for deep breathing
  • relaxing activities
  • Guided visualization and imagery
  • Meditation with Attention
  • Loving-kindness Meditation
  • Progression-Based Relaxation Techniques
  • Meditation using Body Scan
  • Consciousness Training
  • Meditation on Breath Awareness
  • Meditation without Attachment
  • Zen Buddhism
  • meditation in yoga

3 Breathing Exercises for Meditation 30 Meditation Exercises and Activities

The many breathing exercises are varied. Three different types of breathing exercises are advised by pioneer of integrative medicine and professor of medicine and public health, Dr. Andrew Weil:

  • The Bellow Breath or Stimulating Breath.
  • Breathing Exercise for Relaxation (4-7-8 Breathing).
  • Monitoring your breaths.

A regular practice of mindful breathing, according to Dr. Weil (2019), can make you feel peaceful and invigorated and may even help you manage health issues caused by stress.

Breathing is something we can regulate and control, making it a great tool for promoting mental clarity and relaxation.

These easy breathing exercises will calm you down and help you feel less stressed.

1. The energizing inhalation (Bellows breath)

A fantastic approach to increase your energy is to use the bellows breath or stimulating breath. In order to increase Prana, or life force energy, this form of breathing exercise is frequently practiced in yoga.

The energizing breath can give you more energy and make you more attentive. The bellows breath is a harmless technique, but until your body gets adjusted to the additional energy, it could make you faint.

On your initial attempt, aim for no longer than 15 seconds, and then increase that time to one minute. You can gradually extend the time each time you practice this breath.

  1. Straighten your back, sit up straight, and let your shoulders drop.
  2. Start quickly inhaling and exhaling through your nose. Keep your mouth shut while remaining calm. The inhalations and exhalations should be equally long but as swiftly as possible. A loud breathing exercise is the bellows breath.
  3. Attempt to breathe three times completely every second. The diaphragm will move quickly on each breath, resembling a bellows.

You should feel energized and aware after using this technique.

2. Exercise for calm breathing (4-7-8)

The 4-7-8 breathing technique is also a simple exercise. It entails inhaling while counting to four, holding the breath for seven counts, and then exhaling for eight counts. 30 Meditation Exercises and Activities

The nervous system is naturally tranquilized by this procedure. But at first, you shouldn’t take more than four breaths at once because it could make you dizzy.

  1. Straighten your back as you sit, and let your shoulders drop.
  2. Try to hold your tongue in place as you breathe by placing the tip of your tongue against the tissue behind your upper front teeth.
  3. To the count of four, take a nasal inhalation.
  4. Seven seconds are spent holding your breath.
  5. Exhale for about eight seconds via your mouth.

This is regarded as one breath cycle. This can be done another three to four times.

The 4-7-8 ratio is the most crucial aspect of this workout. You can speed up the exercise if you have problems holding your breath for seven seconds.

Once you master this method, you can employ it whenever you see the onset of stress.

3. Keeping track of breaths

Another beneficial practice is counting your breaths.

  1. Straighten your back and find a comfortable position to sit in. Take a few deep breaths in and out while closing your eyes and breathing normally.
  2. Now inhale slowly while mentally counting to one.
  3. Count to two while taking another breath, then gently exhale.
  4. Continue counting as you go through this cycle as long as you want to.

Attempt to complete a ten-minute breathing exercise.

3 Exercises to Reduce Stress and Anxiety30 Meditation Exercises and Activities

Nearly 19,000 studies on meditation were examined by researchers at John Hopkins University in Baltimore, Maryland. According to research, mindfulness meditation can lessen psychological pressures like melancholy, anxiety, and even pain. (Goyal, 2014).

  1. Body Scan Meditation

You may shut out distractions while concentrating on different parts of your body with the help of the body scan meditation, also known as body awareness.

Body scanning is an excellent method for raising your level of awareness of your current state of well-being.

Examining your body can help you avoid the build-up of pressure since excessive muscle tension makes headaches, weariness, and muscle pain worse. 30 Meditation Exercises and Activities

You have the option of performing a brief body scan or a longer one. You can instantly release stress with a short scan, and it only takes a few seconds.

  1. Put yourself in a relaxed position. You may either sit or lie down.
  2. For a more intense practice, close your eyes.
  3. Tune into and pay attention to any sensations you experience, such as pain or discomfort, beginning with your feet and toes. Additionally, you can have tingling, stinging, hurting, or throbbing feelings.
  4. Inhale deeply through your nose, then let the uncomfortable feeling out through your mouth. Give that part of your body a chance to relax, release, and soften.
  5. Work your way up the body, concentrating on the legs, hips, back, stomach, chest, neck and shoulders, arms and hands, and lastly the face. Pay attention to how you feel as you go.
  6. As you work your way up your body, pay attention to each muscle group separately.

2. Breathing from the diaphragm

Another effective technique for reducing stress and anxiety is diaphragmatic breathing or abdominal breathing. This type of breathing causes the body to experience the relaxation response, which enables the respiratory system to operate as it should. 30 Meditation Exercises and Activities

Shallow breathing frequently makes worry, panic, or stress feelings worse. Abdominal breathing exercises help the body and mind to calm down and unwind.

  1. Place a firm surface under your back and lie there. Kneel down and use a pillow to support your head. Another option is to put a pillow beneath your knees.
  2. Your chest should be touched with one hand, and your ribs with the other. So that you can feel the palm on your tummy softly rising, take a few deep breaths through your nose.
  3. As you exhale through your lips, let the muscles in your stomach stiffen up.
  4. If you can, try to do this breathing exercise three to four times per day for 5 to 10 minutes. You can reduce tension by engaging in this deep breathing, which also helps you feel peaceful and relaxed.

3. progressively relaxing the muscles

It’s a straightforward workout to tension and relax every muscle in your body, working your way up to your head from your feet and toes. 30 Meditation Exercises and Activities

Like its name implies, the exercise is meant to aid in gradually relaxing the body. This method can lessen neck and back pain, weariness, muscle tension, and even spasms.

Additionally, this method lessens the physiological tension brought on by anxious-inducing thoughts.

You should aim to contract and then release all of the body’s big muscles throughout this workout. It should be done methodically, either by starting at the top and working down, or by starting at the bottom and working up.

Additionally, deep muscular relaxation lowers physiological tension.

  1. Sit or lie down in a position that is comfortable for you.
  2. For about five seconds or so, try to tense and then release each significant muscle or group of muscles, then relax the muscles.
  3. Start by taking a few deep abdominal breaths. Each major muscle group should be tensed, held, and then relaxed as you move up or down the body.
  4. Try to distinguish between a tense and a relaxed condition by taking a breath in while tensing the muscle and a breath out while relaxing and letting go.
  5. Once you have mastered this method, you can perform a rapid variation in which many muscle groups are simultaneously stiff and relaxed.

Exercises for Meditation to Improve Sleep

a sound slumber Need we say more? Try these meditation techniques before going to bed to enhance your sleep habits, which are a crucial component of overall health. 30 Meditation Exercises and Activities

  1. Visualise

Visualization is a wonderful technique for body relaxation and sleep aid (Ray Poole, 2020).

In essence, you are daydreaming and visualizing whenever you utilize your imagination.

Visualization for sleep and relaxation uses the imagination to construct a mental space where the body and mind may both be at ease.

By relaxing the body and mind, visualization helps get rid of the day’s clutter. You can get used to seeing things with all of your senses as you envision.

The practice of visualization, also known as guided imagery, is an excellent method to go on a mental vacation.

  1. Start by closing your eyes and visualizing a calm, tranquil setting, such as a park or a beach.
  2. Use all of your senses to let your imagination see and feel everything. Watch the birds, listen to the water, or feel the warm sun.
  3. If worrying ideas come to mind, acknowledge them and push them aside.

2. The method of the chalkboard

The act of counting aloud can also aid in sleep. The blackboard method is writing down numbers on a chalkboard, erasing them from memory, and repeating the process.

The numerals can also emerge and vanish as you visualize a black curtain. You get tired just thinking about keeping track of numbers since you’ll grow bored doing it.

  1. To begin, close your eyes and see a big blackboard. The size of the chalkboard is unlimited.
  2. Now, in your mind, take some chalk and draw the number 100 as large as you can on the board.
  3. Then slowly remove the number from the board while making sure that all of the chalk is gone.
  4. Next, enter the number 99 and slowly remove it.
  5. Count down until you nod off or reach zero, at which point the activity is resumed.

You might be shocked at how soon you stop paying attention to the numbers and nod off.

Meditation to Improve Concentration

Concentration and attention can be enhanced by focused meditation.

When practicing focused meditation, you can choose to concentrate solely on one subject, such as an object. You would concentrate solely on one item and ignore everything else (Bertone, 2020).

You can concentrate on a flower, a little stone, or anything else you come upon lying about, like a candle or a beautiful item. You may also try concentrating on the thing while keeping your eyes open, then close your eyes and try to visualize it in all of its finer details.

You would practice paying attention while focused in this activity without making an effort. You can start to calm your busy mind and experience the sense of tranquility in the spaces between the thoughts by choosing to concentrate just on one thing, such as a little object.

Because it grounds you in the present moment and frees you from making assumptions about the past or worrying about the future, the concentrated meditation technique is a profoundly relaxing and centered practice.

  1. Find something to concentrate on. To begin, you are welcome to hold an item, which you can do right away.
  2. Start by closing your eyes and paying close attention to your breath as you inhale and exhale slowly.
  3. Now start concentrating on your target. When you are holding anything, briefly open your eyes and examine it, taking in all the fine features. Again, gently close your eyes.
  4. Start thinking about the object you are envisioning and concentrate on the details you remember about it. You can concentrate on anything around, such as a lamp, a candle, or a little object, if you’re inside.
  5. Imagine this item in all its utmost detail. When you’re outside, pay attention to your surroundings.

Try to mentally recreate every last feature of this thing when you close your eyes to gauge the strength of your perceptions. Recall every tiny detail, right down to the smallest fold and bump. Pay close attention to this procedure, then see what you can remember.


The more often you engage in this kind of concentrated meditation, the simpler it will be for you to remember all of those minute details, which will help you focus.

As you can see, there are countless resources and techniques available to begin a basic meditation practice and here we have mentioned top 30 Meditation Exercises and Activities which may help you in meditation. Deep breathing or taking a thoughtful walk can serve as simple forms of meditation; it doesn’t have to be difficult.

Making the decision to set aside some time each day to focus your attention and center your thoughts is the greatest place to start. The more you use these easy methods, the more confident you’ll get in your ability to meditate.


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