Cultivating a Daily Mindfulness Meditation Routine

Cultivating a Daily Mindfulness Meditation Routine

Unlock the benefits of a daily mindfulness meditation routine with tips & guided practices. Boost mental clarity and find inner peace daily.

Mindfulness meditation is a way to pay attention.

It means focusing on the present moment, without getting lost in the past or future. Studies say it helps our brains become calm and clear, making us feel better. By practicing it, we can better understand our feelings and thoughts.

In short, mindfulness helps us be more in tune with ourselves and the world.

We’re diving deep into the peaceful world of mindfulness meditation routine. We’ll explore tips, tricks, and truths to help make it a part of your everyday life. So, whether you’re looking to feel calmer, happier, or just more present, this episode is for you.

So, stick around as we share wisdom from both the Stoics and the Bible.

Here are two special quotes that shine a light on today’s topic

The mind is like water. When it’s turbulent, it’s tough to see. When it’s calm, everything becomes clear.

Ever tried looking through muddy water? It’s hard, right? Our minds are like that water.

Imagine you’re at a pond. After a storm, the water is all muddy and messy. You can’t see the beautiful fish or stones at the bottom. This is like our mind when it’s full of too many thoughts and worries.

Take a moment. Breathe. Sit still. Like waiting for the pond to become calm.

Imagine you’re standing at the edge of a messy, stirred-up pond. You can’t see through the water, and everything feels confusing.

This messy water is just like our minds when they’re filled with a whirlwind of thoughts, worries, and fears. Everything seems unclear.

  1. Find a Quiet Place: Just like the pond needs stillness around it to calm down, find a spot where you won’t be disturbed. It could be your bedroom, a corner of your living room, or even a park.
  2. Get Comfortable: Sit down or lie down. Make sure you feel relaxed and safe. You could even have a soft blanket or pillow to make it cozier.
  3. Focus on Breathing: Take a deep breath in, and let it out slowly. Do this a few times. Imagine with each breath, the water in the pond settles a little more.
  4. Patience is Key: Just as it takes time for the muddy water to clear up, your mind might not calm down instantly. That’s okay. Remember, every time you practice, it gets a bit easier.

By doing these steps, you’re allowing your mind, like that pond, to become still and clear. With time, the muddiness fades, and you can see everything more brightly and understand things better.

You might feel the urge to rush or worry, but remember the calm pond.

It’s peaceful, right? You deserve that peace.

We’ve all had those days where our hearts race a little faster, and our thoughts seem like they’re in a never-ending race. It feels like being caught in a noisy storm, doesn’t it?

Deep inside, there’s this little voice, almost like a whisper, that longs for quiet. It’s like wishing for a break in the storm, a moment of silence where you can just be.

Yet, life has its way of pushing us. There’s always something to do, somewhere to be. That urge to keep moving, keep doing, it can be so strong. It’s like a wind keeping the pond’s water always stirred up.

Ever felt that momentary relief when you just sit after a long day? That’s your heart wanting rest. Your soul asking for a break.

Now, think about a calm pond. The water is so still that it looks like glass. You can see all the way to the bottom, and the world reflects perfectly on its surface. That’s the peace we’re talking about. Doesn’t it feel inviting?

You, just like every one of us, deserve to feel that peace. Not just once, but every day. It’s like giving yourself a little gift each time.

So, when the world gets too loud, or the worries become too heavy, remember that pond. Remember how much you crave that calm and clarity. And know that it’s right there, waiting for you to reach out and embrace it.

By sitting still and calming our minds, we find our own clear pond.

Throughout history, wise people have often shared secrets about finding peace. It’s not something new but rather a truth that has stood the test of time.

In the Bible, there’s a beautiful line that goes, ‘Be still, and know that I am God.’ (Psalm 46:10). This isn’t just about being physically still. It’s a deep message. It means that in our quiet moments, when we pause and reflect, we can feel a connection to something bigger than ourselves, a higher power or God. This connection brings peace.

Now, the Stoics, they were thinkers from a long time ago. They believed that our inner world, our thoughts and feelings, is where true peace comes from. To them, being still wasn’t just sitting without moving. It was about calming the storms inside our heads, making our minds quiet and clear.

So, whether you look at the teachings from the Bible or the wisdom of the Stoics, they both point to one thing: the magic of stillness. It’s like a secret doorway to peace.

Just like a pond needs stillness to clear up its water, our minds need moments of calm to think clearly. Ever tried solving a puzzle in a hurry? It’s hard, right? But when you take your time, the pieces fit together easier. Our thoughts are like that puzzle.

By taking moments in our day to be still, to breathe, and to just be, we’re giving our minds a chance to settle. It’s like letting the dust settle after a sandstorm. Once it’s calm, everything becomes clear.

Knowing this, you have the power in your hands. You can choose stillness anytime you feel the world becoming too much. It’s like having a superpower that helps you find your own clear pond amidst the chaos.

The next time you feel like that muddy pond, take a minute. Breathe. Find your clear water.

When you do this, not only will your mind feel clearer, but the world around you will seem brighter and more beautiful.

Isn’t it amazing how a simple moment of calm can change how we see everything?

Peace comes from within. Do not seek it without.

Ever tried searching for a lost toy only to find it was in your pocket the whole time?

Just like when we lose something and search everywhere for it, sometimes we feel restless or uneasy. We might try to find happiness in toys, candy, or even watching our favorite show. But after a while, that feeling comes back.

Close your eyes. Breathe deeply. Imagine a calm, safe place inside you.

That’s where your peace is. It’s like having a secret hideout inside.

Before starting any great adventure, you prepare, right? Like putting on your shoes before a run, or grabbing a flashlight before exploring a dark room. So, before we look for peace, we need to get ready.

THE FIRST STEP: Close your eyes. This is like shutting the door to a noisy room. Suddenly, the world outside gets a little quieter, and you can hear your own thoughts better.

THE POWER OF BREATH: Breathe deeply. In and out. Do you feel that? That’s your life, your rhythm. Breathing helps calm your heart and clear your mind. It’s like when you blow on a hot drink to cool it down.

CRAFTING THE SPACE: Now, with each breath, think of a place where you feel happy and safe. Maybe it’s a treehouse, a quiet beach, or a corner in your favorite room. This is your own little world.

THE MAGIC OF IMAGINATION: In this place, there’s no rush or worry. The sky is clear, and the sun is warm. Here, everything is okay. It’s like a cozy nest or a cushiony fort where nothing can disturb you.

THE REALIZATION: That calm, quiet place? It’s not somewhere out there. It’s right inside you. Whenever the world gets too loud or things get confusing, you have this secret place to go. It’s like having a magic door in your heart that leads to a hideout where you’re always safe and peaceful.

You know that warm, fuzzy feeling when you’re wrapped in a cozy blanket?

That’s how it feels when you find your inner peace. It feels safe, warm, and right.

Think back to a cold winter day. Maybe it was raining or snowing outside. You were inside, away from all that chill.

You grabbed your favorite blanket, the one that’s so soft and just the right amount of heavy. As you wrapped it around you, the cold melted away. You felt like you were in a soft, warm hug, protected from the cold outside.

That’s exactly how it feels with our feelings too. Sometimes, the world can be like that cold, rainy day. We feel lonely, scared, or just not right. But when we find our inner peace, it’s like wrapping ourselves in that perfect blanket.

It’s not just about feeling warm, though. It’s about feeling protected, loved, and understood. Like when you’re upset, and someone you love gives you a big hug. It makes everything feel a bit better.

You’ve felt this way before, with that blanket, or in that hug. But did you know you can make yourself feel this way too? That’s the magic of inner peace. It’s like discovering you’ve had this super cozy, invisible blanket inside you the whole time.

Everybody, no matter how old or young, wants to feel this way. Safe. Warm. Loved. And the amazing part is, we all have the power to find this feeling inside ourselves whenever we need it.

True happiness is found inside ourselves, not in things or places.

Did you know there’s a special book filled with stories, lessons, and wisdom? That’s the Bible. In it, there’s a special message from Luke 17:21 that says, ‘The kingdom of God is within you.’ Imagine that! It’s like saying you have a treasure inside you.

What does that mean, though? ‘The kingdom of God is within you’? It means all the best feelings, like love, joy, and peace, are right inside your heart. You don’t need to search far and wide for them. It’s like having a jar of cookies inside you that never runs out!

Now, let’s go on a time journey to meet some ancient thinkers called Stoics. They were like the superheroes of wisdom in their time.

The Stoics believed something really cool. They thought that real happiness, the kind that doesn’t go away when your candy is finished or your toy breaks, is found inside us. It’s not in stuff or in places, but in how we think and feel.

You know when you’re playing hide-and-seek, and the best hiding spot is right under the table, but everyone looks far away? That’s like happiness. Sometimes we look everywhere, but it’s actually super close. Right in our own hearts.

So, both the Bible and these smart Stoics are telling us the same thing: The best feelings, the happiest moments, the peace we’re looking for? It’s right inside us. We just need to know where to look.

Next time you feel restless or uneasy, remember your secret hideout. Take a moment, close your eyes, and visit it. It’s always there for you.

When you find that peace inside, it’s like finding a treasure. You feel better, think clearer, and even your day becomes brighter.

So, where will you search for peace next time? Outside or within your own secret hideout?

Remember, these quotes teach us that peace starts in our minds and hearts.

There are 3 basic principles to start a mindfulness meditation routine.

Principle 1: Starting a Routine

To start meditating, remember these three things: sit in a quiet place, breathe in and out, and let thoughts pass by like clouds.

Ever watch clouds pass by and wish you could feel as light and free? Meditation can help with that!

Imagine you’re in a loud, busy room. People talking, phones ringing, and it’s all just too much. You wish for a quiet corner, just for a moment.


  1. Find a spot where it’s quiet. It can be a corner of your room or under a tree in the park.
  2. Sit down, close your eyes, and take a deep breath. In… and out.
  3. Now, picture your thoughts as fluffy clouds in the sky. They come, they go, but you’re just watching them. No need to chase or hold onto them.

WHAT TO FEEL: Feel the calm spreading inside you, like a soft blanket. It’s okay if your mind gets noisy sometimes. Remember the clouds? Just watch them float by. It’s all okay.

POINTS TO KNOW: The Bible says in Psalm 46:10, ‘Be still, and know that I am God.’ Being still and quiet helps us feel close to God. And the Stoics, they believed in finding peace within ourselves. They said, ‘True happiness is to enjoy the present, without anxious dependence upon the future.’ So, be in the moment, just like watching those clouds.

Next time things feel too loud or busy, try it out! Find your quiet spot, breathe, and watch those thought-clouds float by.

When you do this, you’ll find a special kind of quiet inside. It’s like having a secret power to feel calm, anytime you want.

How would it feel to carry a piece of the quiet sky inside you, wherever you go?

Principle 2: Changes Noticed

After a month of trying this, you might notice: more smiles, better sleep, less worry, a clearer mind, and a calmer heart.

Who wants a magic trick to sleep like a baby and wake up smiling? This isn’t magic, but it sure feels like it!

Have you ever had a day where your shoes feel too tight, your homework is like a mountain, and your worries feel like heavy backpacks? Everyone has those days. What if there was a way to make them a little brighter?


  1. Keep practicing your quiet time, just like we talked about.
  2. Sit still, breathe, and watch those fluffy thought-clouds.
  3. Make it a part of your every day, like brushing your teeth or having breakfast.

WHAT TO FEEL: At first, you might feel a bit silly or wonder if it’s working. But, after a while, you’ll start to feel a lightness, like floating in a pool. That’s the magic starting!

POINTS TO KNOW: Did you know the Bible says in Matthew 11:28, ‘Come to me, all you who are weary and burdened, and I will give you rest.’? It’s like a promise of peace. And the Stoics? They believed ‘The soul becomes dyed with the color of its thoughts.’ That means, the more peaceful thoughts you have, the happier you feel.

So, every day, take out a little time for your quiet practice. Even if it’s just for a few minutes. Try it for a month!

And guess what? You’ll start seeing some magic. Better dreams, bigger smiles, and a heart that feels light and free.

What if the secret to a happy day was just a few breaths away?

Principle 3: Unique Aspects

My way of meditating is special because: I use calming music, I meditate outside sometimes, I start with a gratitude thought, I try it at different times of the day, and I use simple reminders to keep me on track.

Have you ever made a secret recipe? My way of quiet time is like a secret recipe for a happy heart and brain!

Imagine if you had a special key that could unlock a treasure chest. This treasure isn’t gold or jewels, but feelings of peace and happiness. Everyone’s key is a bit different, and I want to share mine.

WHAT TO DO: You can try adding your own secret ingredients! Maybe play your favorite soft song, find a cool spot outside, think of something you’re thankful for before starting, try it in the morning or evening, or even stick little reminders around so you don’t forget.

WHAT TO FEEL: Each time you add something new, it’s like adding a new color to a painting. Feel the excitement of making it special, just for you.

POINTS TO KNOW: 1 Thessalonians 5:16-18 reminds us to ‘Rejoice always, pray continually, give thanks in all circumstances.’ It’s like saying: find joy in every moment. The Stoics also believed that ‘He who laughs at himself never runs out of things to laugh at.’ It’s okay to try new things and have fun with it!

Your quiet time is yours! So, get creative. Play around, and find your very own secret recipe.

When you do, not only will you find peace, but you’ll also have a special routine that’s uniquely yours. And that’s super cool!

How will your secret meditation recipe look, and how will it make you feel?

Top 5 tools or aids to enhance one’s daily mindfulness meditation experience.

Tip 1: Set a timer for how long you want to meditate.

It helps you not think about time.

Ever wished time could stop, even just for a bit? Here’s a magic trick for your quiet time!

Imagine you’re playing hide and seek. You count with your eyes closed and you trust your friends won’t peek. It’s kinda like that when you close your eyes to meditate. You trust the world outside will wait a bit.


  1. Grab a timer or use your phone.
  2. Set it for how long you’d like – maybe start with 5 minutes.
  3. Then, close your eyes and begin.
  4. Let the timer worry about when it’s time to stop.

WHAT TO FEEL: Feel the freedom, like you’re floating in space, without a watch or clock pulling you back. You have this special time, and the timer will guard it for you.

POINTS TO KNOW: The Bible says in Ecclesiastes 3:1, ‘For everything there is a season, and a time for every matter under heaven.’ This reminds us that there’s a time for everything, even rest. The Stoics believed that ‘Time is like a river, it keeps flowing.’ But with our timer, we can pause and just be, even if for a little while.

So next time you sit down for some quiet, set that timer and let yourself drift without a care about the ticking clock.

And guess what? By doing this, you give yourself a true break. Your brain and heart will thank you.

Now, if you could stop time for just one moment in your life, when would it be and why?

Tip 2: There are apps that can guide you.

They tell you what to do.

Ever wished for a kind voice guiding you on a journey, just like a story? Well, your wish can come true!

Remember when teachers read stories, and you’d listen, getting lost in the tale? Guided meditation is like that, but this time, you’re both the listener and the story’s hero.


  1. Pick up your phone or tablet.
  2. Search for ‘guided meditation’ in the app store.
  3. Download one you like.
  4. Next time you want to meditate, open the app, press play, and let the voice guide you.

WHAT TO FEEL: Imagine you’re on a gentle boat ride. The guide’s voice is the gentle push of the oar, helping you glide through calm waters.

POINTS TO KNOW: In the Bible, John 10:27 said, ‘My sheep hear my voice, and I know them, and they follow me.’ Listening and following guidance is something we’re naturally good at. The Stoics also remind us that ‘Nature gives us guidance.’ In today’s world, these apps are like little hints from nature, helping us find our way.

Next time you feel lost or just want to wander in your mind, try a guided meditation. Let someone else be the storyteller for a bit.

You’ll discover new places inside your mind and heart. Each journey might teach you something new or let you find a hidden treasure of peace.

If you could pick anyone to guide you on a meditation journey, who would it be and where would they take you?

Tip 3: Stick reminder notes around your home.

They can say things like, ‘Did you meditate today?

Imagine if your home could talk, reminding you of the little things you wanted to do!

You know when you go to the kitchen and forget why? Or when you meant to do something, but something else caught your attention? It happens to all of us. Distractions are everywhere!


  1. Grab some sticky notes and a pen.
  2. Write short, kind reminders like, ‘Time for a deep breath?’ or ‘How about a quick calm moment?’
  3. Stick them where you’ll see them: on your mirror, fridge, or even your computer.

WHAT TO FEEL: Imagine these notes are tiny friends, cheering you on. They’re not there to nag, but to give you a gentle nudge, reminding you of the calm awaiting inside.

POINTS TO KNOW: Deuteronomy 6:9 tells us, ‘Write them on the doorframes of your houses and on your gates.’ This means keeping important messages close by, always visible. The Stoics believed in daily rituals to remind ourselves of life’s deeper meanings. These little notes are like our modern ritual to remember.

Why not try it? Next time you see a reminder, take a minute for yourself. You deserve it.

You’ll be amazed at how often these small notes can change your day. They offer tiny pauses, moments of peace, sprinkled throughout your day.

If your home could talk, what’s the one thing you’d wish it would remind you of every day?

Tip 4: Listen to gentle music or nature sounds.

They can help your mind calm down.

Have you ever noticed how the sound of rain can make you feel relaxed, or how a soft lullaby can send you straight to dreamland?

Think about a time when a loud noise startled you, or when a song played and it reminded you of a special memory. Sounds have a strong power to change our feelings!


  1. Find some calm music or nature sounds.
  2. Maybe it’s the gentle splash of waves, the chirping of birds at dawn, or the hum of a soft melody.
  3. Play them when you’re sitting still or before going to sleep.

WHAT TO FEEL: Imagine you’re at the beach, with waves rolling in, or in a forest, with birds singing all around. Feel the peace of that place wrapping around you, like a soft blanket.

POINTS TO KNOW: In 1 Samuel 16:23, David played the harp to soothe King Saul’s troubled spirit. Music has always been a source of comfort. While the Stoics believed that surrounding ourselves with good and calming influences can help us find inner tranquility.

Next time you’re feeling a bit restless or worried, press play on some calming sounds. Let them carry you to a place of peace.

By filling your ears with calm, you fill your heart with peace. Soon, you’ll notice your day getting brighter and your worries feeling lighter.

What’s one sound that always makes you smile or feel relaxed? Why do you think that is?

Tip 5: Joining a group can help.

Friends can remind you to meditate and share tips.

Ever noticed how things are more fun and easier when you’re with friends? Like how a game becomes more exciting or homework seems quicker?

Imagine trying a new board game all alone. It might be confusing at first, and you might even lose interest. But with friends? You laugh, share, learn, and it’s so much more fun!


  1. Find a meditation group near you or online.
  2. This group could be people who meet up in a park, or maybe it’s an online club that chats about their experiences.

WHAT TO FEEL: Think about the joy of sharing a secret or a fun moment with a buddy. Being in a group can give you that same feeling. Plus, it’s nice to know you’re not alone in your journey.

POINTS TO KNOW: In Matthew 18:20, it’s said, ‘For where two or three gather in my name, there am I with them.’ This shows the power and importance of community. The Stoics believed in the idea of ‘sympatheia’, the interconnectedness of all things. So, being together and sharing helps us all grow.

Why not start today? Look for local meditation groups. If you can’t find one, maybe you can start one! Invite a friend to try meditating with you.

When you share and grow with others, you multiply the joy and learning. Plus, you’ll always have buddies to cheer you on.

Who is the first person you’d like to invite to your meditation group, and why do you think they’d be a great addition?

Now, let’s address some common questions from the Soulful Shifts community.

How do I know if I’m doing it right?

Remember, there’s no perfect way. If you feel calm and peaceful, you’re on the right track.

I get distracted easily. How can I stay focused?

Well, think about a river. Sometimes things float by, but the river keeps flowing. Your thoughts are like those things. The Bible says, ‘Be still, and know that I am God’ (Psalm 46:10). Being still means not worrying about those floating thoughts.

Is it okay to meditate before bedtime?

Of course! The Stoics believe in reflecting on your day. Meditating before bed can be like saying ‘thank you’ for the day you had.

Can kids meditate too?

Yes! Remember when Jesus said in Matthew 19:14, ‘Let the little children come to me.’? Kids have pure hearts, and meditation can be a way for them to feel that peace.

How long should I meditate?

There’s no set time. Even a minute of peace is good. But, stoic philosophers remind us to set aside regular time for self-reflection.

Do I need to sit in a special position to meditate?

Nope! Sit, lie down, stand, whatever feels good. The Bible often speaks of kneeling or standing to pray. Find what feels right for you.

What if I fall asleep while meditating?

That’s okay! It means you’re relaxed. And as the Stoics would say, sleep is nature’s way of healing and restoring us.

How can I keep the peace I feel after meditating?

In Philippians 4:7, the Bible teaches us about the ‘peace of God, which surpasses all understanding’. Hold onto that feeling by reminding yourself of it throughout the day. Stoics also tell us to carry our learned wisdom with us, so practice what you learn in meditation.

How do I know if I’m doing it right?

Ever tried tying your shoes for the first time? Did you wonder if you were doing it the ‘right’ way?

Imagine learning to ride a bike. At first, you might wobble, maybe even fall. But once you get the hang of it, you just know. It feels right. The wind in your hair, the smooth roll of the wheels, the joy in your heart.

When you’re trying something new, like meditating, focus on how you feel inside. Forget about right or wrong. Just feel.

You should feel like you’re wrapped in a soft blanket, safe and warm. If you feel calm and relaxed, you’re doing just fine.

The Bible says in John 14:27, ‘Peace I leave with you; my peace I give to you.’ It reminds us that inner peace is a gift. The Stoics believed that true wisdom is recognizing what’s in our control. Feeling peaceful inside? That’s in your control.

Next time you’re wondering if you’re ‘doing it right,’ close your eyes, take a deep breath, and ask yourself: ‘Do I feel at peace?’

When you focus on feeling calm and peaceful, you’ll find a quiet strength inside you, ready to face any challenge.

What’s one thing that made you feel truly peaceful today?

I get distracted easily. How can I stay focused?

Ever watched leaves float down a river? Some rush by, others swirl in little eddies, but the river? It just keeps on flowing.

PICTURE THIS: You’re reading your favorite story and a fly buzzes past. You don’t stop reading, right? You might notice the fly, but you keep on with your story. Meditation is kind of like that.

Now, imagine your mind as a river. When thoughts come, let them float by. Don’t try to catch them or chase them away. Just let them be and return to your calm river.

It’s okay to feel a bit wobbly or distracted. Remember, even rivers have ripples and waves. Just aim to feel calm underneath, like the deep part of the river.

The Bible reminds us in Psalm 46:10 to ‘Be still, and know that I am God.’ It’s saying: find calm in the chaos. The Stoics also teach us that we can’t control everything, but we can control how we respond. So, when distractions come, just notice them and come back to being calm.

Next time you find your mind wandering, picture that river. Let those thoughts be like leaves, just floating on by. Return to your peaceful river.

By doing this, you’ll discover a deep, quiet place inside, where you feel strong, calm, and focused.

What’s one distraction you can let float by like a leaf on a river today?

Is it okay to meditate before bedtime?

Do you ever say ‘goodnight’ to your toys or pets? Well, meditating before bedtime is like saying ‘goodnight’ to your day.

Think about ending a fun day with friends. Before you part, you usually say ‘thanks’ or ‘see you soon’. Imagine doing the same with your day, like a friend.

When you’re tucked in bed, close your eyes. Take a slow breath and think of one good thing from your day. It’s like giving your day a gentle hug.

Feel thankful, even if the day had some bumps. Every day has something good. Maybe it was a smile, a tasty meal, or a kind word.

The Stoics taught us that we should think back on our day and find things to be grateful for. And the Bible says in 1 Thessalonians 5:18, ‘Give thanks in all circumstances.’ This means finding something to be thankful for, no matter how the day went.

Tonight, before you drift into dreamland, try thanking your day. Remember one happy thing, and keep it in your heart as you sleep.

Doing this can give you sweet dreams and a cozy feeling inside, ready for a new day tomorrow.

What’s one thing you’re thankful for from today that you can take with you into dreamland?

Can kids meditate too?

Ever watch a baby sleep? Or a cat curling up in the sun? Kids, like all living things, know how to find peace. Want to know a secret way kids can feel super calm?

Imagine having a magic key that opens a door to a room full of soft pillows and happy memories. Everyone, even kids, has this magic door. It’s called meditation.

Kids can find a quiet spot, maybe with a favorite teddy or toy. Close your eyes, and think of a place where everything is fun and safe.

Feel like you’re in a big, warm hug. The kind you get from someone who loves you a lot.

The Bible tells us that Jesus wanted children close because they have loving, pure hearts. Just like in Matthew 19:14. The Stoics, those wise thinkers, believed everyone can find peace inside, no matter how young or old.

So, kids, next time you’re feeling a bit upset or too excited, try that magic door. Take a quiet moment just for you.

You might feel as comfy as a cat in the sun or as peaceful as watching twinkling stars at night.

Hey kids, if you could take one toy or friend with you into that calm, special space, who or what would it be?

How long should I meditate?

Ever noticed how time flies when you’re having fun? And how even a second feels forever when you’re waiting? Time can be tricky! But what if just a minute could make a huge difference?

Imagine you’re at the playground. You’re on the swings, and you close your eyes for just a moment to feel the wind. That’s how short and sweet meditation can be.

Find a comfy spot, sit down, and close your eyes. Think of a happy thought or take a deep breath. It can be as quick as the time it takes to tie your shoelace.

It’s like giving yourself a tiny vacation, where you can recharge and feel refreshed.

The Stoics believed that spending regular time, even if it’s short, reflecting on ourselves is a good thing. They didn’t have watches like us, but they knew the value of a peaceful moment.

So, the next time you have a free moment, maybe while waiting for the bus or before a meal, try to close your eyes and have your mini-vacation.

When you open your eyes, you might feel a little brighter, a little calmer, and see the world with a new sparkle.

If you could freeze time for one magical moment in your day, when would that be?

Do I need to sit in a special position to meditate?

Ever played ‘Simon says’? Simon might say, ‘Stand on one foot,’ but when it comes to meditation, there’s no Simon!

Remember when you’re at a campfire, and everyone sits differently? Some sit on logs, some stand, and some lie down looking at stars. It’s just like that with meditation; you pick what’s cozy for you.

Find a quiet spot. You can sit cross-legged, lie down, stand tall, kneel, or even sit in a chair. Any position is A-OK!

It’s like picking your favorite spot on the couch. Go with what feels comfy and lets you forget about everything else.

The Bible talks about people standing or kneeling when they pray, showing us that there’s no one right way.

  • The parable in Luke 18:10-13 describes two men who went to the temple to pray, one a Pharisee and the other a tax collector. The Pharisee stood by himself and prayed, while the tax collector stood at a distance.
  • In Acts 7:59-60, as Stephen was being stoned, he knelt down to pray.
  • In 1 Kings 8:54, after Solomon finished praying to dedicate the temple, he arose from before the altar where he had been kneeling.

And just like Stoics think about finding peace inside, the position we choose outside doesn’t matter.

So, the next time you want to meditate, try different positions. Maybe today you sit, and tomorrow you lie down. Explore and see!

Each time you’ll find that special comfy zone, making your moments of peace even sweeter.

If you could create a brand new, funny meditation pose, what would you call it?

What if I fall asleep while meditating?

Ever nodded off during a boring movie? Well, guess what? Falling asleep during meditation might just be a gold star moment!

Imagine lying on soft grass, staring at clouds, and before you know it, you’re dreaming of candy mountains. That’s just your body saying, ‘I’m super relaxed!’

If you doze off, it’s alright! When you wake up, take a deep breath, smile, and remember where you left off.

Feel proud! Your body loved the calm so much, it took a mini-nap. That’s like giving yourself a warm, cozy blanket of peace.

Stoics believed that sleep is a gift from nature. It heals us and makes us fresh. So, if meditation makes you sleepy, you’re double blessed!

Next time, if you feel a bit sleepy, maybe sit up straighter or try meditating at a different time. But remember, snoozing is okay too!

Each snooze is like a mini-vacation for your mind. Enjoy those free trips to Dreamland!

If dreams were like movies, what title would you give to your last dream?

How can I keep the peace I feel after meditating?

Ever wish you could bottle up a happy feeling and keep it forever? Let’s find out how you can do just that with the peace from meditation!

Think of a time you felt super cozy and warm under your blanket, but then had to get up. Didn’t you wish you could carry that cozy feeling all day? That’s like the peace after meditation.

Every now and then, close your eyes and remember that calm, happy place you found during meditation. It’s like giving yourself a mini-hug.

Feel proud that you found a special peaceful place inside you. And guess what? You can visit it anytime you want!

The Bible says from Philippians 4:7, “And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” This verse speaks about a divine peace that is beyond human comprehension, provided by God to those who trust in Him. It’s a reassurance of God’s comforting presence, especially during challenging times.

There’s a peace so awesome, we can’t even understand how cool it is!

And those wise Stoics? They say to always keep the good things we learn close to our hearts. Stoic philosophers like Seneca, Marcus Aurelius, and Epictetus emphasized understanding the nature of things, personal reflection, and internalizing wisdom. For example, Marcus Aurelius in his “Meditations” frequently reflects on the values and lessons he wanted to remember and live by.

Take tiny ‘peace breaks’ during your day. Just a minute or two to remember that awesome peace. And if someone asks why you’re smiling, just say you have a secret happy place!

You get to feel like you’re floating on a cloud, even if it’s a busy or tough day. That’s like having a superpower!

If peace had a color, what color would it be for you?

We’ve journeyed through the world of mindfulness meditation today.

I hope you now have some tools to help find your inner peace. Remember, as our quotes said, calm and peace start from within. Try the tips we shared and see how they work for you.

If you enjoyed this, please leave your thoughts.

Until next time, stay peaceful and present!

Joy de Guzman
Joy de Guzman

Joy de Guzman is a freelancer and blogger who writes about productivity and self-improvement. Joy is the founder and editor of Plus63Media, a one-person media business that focuses on productivity, consistency, and result.

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