Journey meditation combines imagery and visualization to achieve a meditative state. This form of meditation appeals to those who find peace by picturing themselves in a peaceful place.
Here's how to do it.
Sit up straight. Get into a comfortable position. Either sit on the floor with your back against a wall, or sit in a chair with your feet on the ground and your hands resting on your knees or thighs. Have a pad and pencil nearby. Write down the worries, concerns or problems that you're afraid will distract you from meditation, and promise yourself that you'll deal with them when you're done.
Take a few cleansing breaths. Breathe in slowly and deeply for five counts, then exhale slowly for five counts.
Find a peaceful place. Close your eyes and concentrate on a soothing, tranquil place where you feel safe and calm. As distractions flutter through your mind, remind yourself that you'll deal with them when you are finished meditating.
A quiet beach is an ideal mental destination for most people. Picture yourself resting on the sand. Feel the sun on your skin, hear the water lapping the shore, listen for the sounds of seagulls or see the ships gliding out to sea. You can use the same routine for any beautiful, serene place that calms you.
Do it twice a day. Most people will benefit from a 5- to 15-minute meditation practiced several days a week. A good rule of thumb for practicing journey meditation is to do it in the morning and then again later in the day. A peaceful meditative journey as you wake up can improve the whole tone of your day.
Journey meditation is also an excellent antidote for afternoon slump. Most people find that at about 3.00 PM, they are at their lowest energy level for the day. This is a good time to take a short nap or to take a short journey break. In as little as ten minutes, you'll find that you've refreshed yourself.