As everyone knows, not everyone can sit long enough to reach a state of meditation. The longer you sit, the harder it is to pass the idea out and stay focused. Before you know it, you are worrying about your work, planning a dinner menu, or just giving up. Our action-oriented, multi-tasking, Western society simply does not conform to traditional Eastern meditation techniques. This is a place for active meditation to rescue.

Active meditation, sometimes called mobile meditation, is easier to learn, but as powerful as the oriental meditation techniques you might try to learn. When practicing active meditation, you will choose a simple movement, such as coloring, painting, and even walking to enhance your attention. Repetitive actions can be used as a continuous reminder, allowing you to easily turn your attention to meditation, back to the moment, and then any fleeting thoughts. When you take the time to enjoy the present, negative images, past regrets and future concerns are simply pushed aside. This is what meditation provides, a true “in the present” way. When was the last time you did this?

I use mandala coloring as my main active meditation technique. This is the easiest way to learn how to meditate and be cheap and fun. Shading also lets you open up your creativity and excel. Licensed art therapists use techniques such as coloring to help patients relieve stress and resolve anxiety problems.

Here's a basic step-by-step guide to help you quickly learn how to meditate while coloring. If you are ready, you can pick up your supplies, find a quiet space, and give yourself 10-20 minutes to enjoy this tranquil relief.

first step: from

  Smile to start the meeting. Don't skip this step because it sounds a bit silly. A faint smile on your face will give you a feeling of meditation. In fact, research has shown that even if you are not happy, a smile can increase the level of endorphins [chemicals that increase your mood] in your brain. So, start smiling!

The second step: from

  Scroll through the coloring book and choose the first design that interests you. I have provided some free sample pages dedicated to active meditation on my website [listed below].

third step: from

 Choose your first pencil or marker and start coloring. There is no need to think too much about this problem. In fact, I am always amazed at the color combinations I have come up with in meditation and how beautiful they look together. I often find that the colors I use are usually ignored and I like the end result. Whenever possible, let the color choose.

the fourth step: from

 Watch the design and get life every time you hit the ball. Let yourself experience the action, hear the pencil on paper, or feel the markers as they slide over the page. When ideas or pictures suddenly appear in your mind [they will] just confirm them and then turn your attention to coloring. The sport will always bring you back.

Active meditation combined with art is particularly effective in relieving stress. I found that 30 minutes of active meditation can alleviate anxiety and even help with panic attacks. Even a short ten minutes is enough to produce positive results. When you like to practice active meditation, you will find it constantly becoming easier to relax and achieve peace and meditation.

Easy meditation through active (coloring) meditation was originally published on Spring