In our fast-paced world, it’s easy to feel overwhelmed by the constant noise and endless to-do lists. Meditation is a simple, yet powerful, tool that offers a quiet harbor from the storm. It can help you find a moment of peace, melt away stress, and sharpen your focus.
I believe meditation is a way to find your inner compass, a path that allows you to consciously activate a desired state of being. We're often taught that we have no say in what happens to us, but this couldn't be further from the truth.
As you turn inward and discover the true director of your inner world, a beautiful new landscape opens up. You realize you were never a victim. You have the power to decide which inner state you want to inhabit—be it peace, love, happiness, or even a simple and accommodating neutral state.
It takes time to develop this skill, but once you understand that you are the conductor of your own inner orchestra, you'll want to create the most beautiful music for yourself.
We are constantly bombarded with drama and tragedy from the news and entertainment, so it's a powerful act to choose what you allow into your subconscious. Meditation is a sacred space for healing and renewal. It helps you feel good and, in many ways, sets you free.
✨Getting Started is Easier Than You Think✨
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| Acrylics on paper |
Find a quiet spot: Choose a place where you won't be interrupted. It could be a corner of your room, a quiet park, or even your car during a lunch break.
Get comfortable: Sit in a position you can maintain for several minutes without discomfort. You can sit on a chair with your feet flat on the floor, or cross-legged on a cushion. Keep your back straight but not stiff.
Set a timer: For your first time, start with just 5 minutes. As you get more comfortable, you can gradually increase the time.
The Simple Technique: Following Your Breath
Once you're settled, close your eyes gently and loosen your body, find comfort and relax. In the beginning it can be so relaxing that you may fall asleep so consider that when choosing your meditation spot.
Bring your attention to your breath. Don't try to change it or control it. Just notice the sensation of the air entering and leaving your body. Feel your stomach rise and fall, or the cool air entering your nostrils and the warm air leaving them.
Your mind will wander. This is completely normal and expected. When a thought comes up—a to-do list, a memory, or a worry—simply acknowledge it without judgment. Think to yourself, "Okay, that's a thought," and then gently bring your attention back to your breath. You could ask: Who is thinking those thoughts? And just listen to the answer. Repeat if more thoughts come.
Be patient with yourself. It's like exercising a muscle. The more you practice bringing your focus back, the stronger that "focus muscle" becomes.
Common Challenges and Tips
"I can't stop thinking!" This is the biggest challenge for beginners. Remember, the goal isn't to have no thoughts. The practice is in noticing the thoughts and returning to your anchor (your breath). You may use this part to ask questions about what you need or want and then write it in a journal what comes to you.
"I don't have enough time." Even two minutes of focused breathing is beneficial. Consistency is more important than duration. You and your inner state and heart should become what is most important in your life!
"I'm feeling uncomfortable." If your posture is painful, adjust it. Meditation isn't about enduring discomfort, but about being present with it. Use relaxation, find it, reclaim it and enjoy it.
Meditation is a journey of self-discovery and a gift you can give yourself every day. Start small, be kind to yourself, and soon you'll begin to notice a difference in your ability to handle stress and find moments of calm in your daily life.
✨🌙 You can also bring this practice to your nights, using it as a way to unwind and surrender. As you let go, you'll sink into the peace you've been nurturing, watching that inner muscle of calm grow and grow.
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| Doodling meditation |
A simple doodle in my journal can be its own form of meditation. When you practice art in a way you love, it becomes a peaceful refuge.
For me, I might use a mechanical pencil to sketch an idea of peace, then fill it with vibrant colors using a gel pen and watercolors. This, too, is meditation. I light some incense and give myself the time to relax and connect with my spirit through art and creativity.
You don't have to be a perfect artist to do this. Simply allow yourself to get lost in the colors and pens, whether in your favorite park, a cozy coffee shop, or your own garden.
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| "Blooming" Watercolor on paper. |
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| Sand Diego Flower Market "Girasoles" |
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| Sand Diego Flower Market "Margaritas" |
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| Study, watercolor on paper. |
✨Meditation Can Be Fun!
Who says meditation has to be boring? It's more than just sitting still with your eyes closed. It can be a walk in a sunny park, a moment of peace surrounded by nature, or even an inspired visit to a favorite city spot. The best part? You can find it in your daily routine.
Think of cooking, cleaning, or creating something beautiful as a moving meditation. For me, painting is a journey into a peaceful state where I can relax and just be.
Want to try a creative meditation yourself? Grab a small journal, some watercolors, and a pen. Let your mind wander as your brush glides across the page. Once you're finished, you can add a touch of sparkle with a golden pen or some shimmery acrylic to make it your own.
✨Meditation Can Be Fun!
Who says meditation has to be boring? It's more than just sitting still with your eyes closed. It can be a walk in a sunny park, a moment of peace surrounded by nature, or even an inspired visit to a favorite city spot. The best part? You can find it in your daily routine.
Think of cooking, cleaning, or creating something beautiful as a moving meditation. For me, painting is a journey into a peaceful state where I can relax and just be.
Want to try a creative meditation yourself? Grab a small journal, some watercolors, and a pen. Let your mind wander as your brush glides across the page. Once you're finished, you can add a touch of sparkle with a golden pen or some shimmery acrylic to make it your own.
I love the wet-on-wet technique, so I added different spots of color using the same palette. If you want to dry the paper like I do, you can use a hairdryer or a craft heat gun for a few seconds.
Once it's dry, you can use your favorite pens to turn those colored spots into framed spaces. This is where you can write or draw the insights that came to you during your meditation—a word, a vision, a feeling.
I enjoy doodling, so if I don't have much to write, I'll start by doodling until something comes to me. It’s also peaceful to simply be with yourself and your colors. When thoughts inevitably arise, you can choose what you'd like to capture on the page.
In Closing
Meditation, whether on a cushion or with a paintbrush in hand, is a personal journey back to your own inner peace. Art journaling invites you to weave your quiet moments, thoughts, and feelings into something tangible and beautiful. It's a gentle reminder that your creativity and your calm are always there for you, waiting to be rediscovered. Allow yourself the time to doodle, to paint, and to simply be. You'll find that with every stroke and every breath, you're not just creating art—you're cultivating a lasting sense of peace within.
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