Meditation Coloring Page from Tiny Buddha’s Worry Journal

Hi friends! As I mentioned last week when I shared the music coloring page from Tiny Buddha’s Worry Journal, I’m planning to share some of the other pages, twice weekly, until the journal launches on June 26^th.

Each page depicts one simple thing we can do to help ease our worries.

Today’s tip: make time for meditation.

Of all the healthy habits I’ve adopted, meditation has been, by far, the most transformative.

It’s enabled me to observe my negative, obsessive thoughts instead of getting caught up in them, and it’s helped me create space between my thoughts and my response, so I’m less apt to do and say things I’ll later regret.

The beautiful thing about meditation is that there are many ways to do it, to suit your schedule and needs.

You can use guided meditations (I’ve included four in the pre-order bonus package!); you can learn any number of different techniques for seated meditation; you can practice deep breathing; you can try a movement-based practice, such as yoga, qigong, and meditative walking; or you can simply practice mindfulness in your daily life—while eating or doing the dishes for example.

And even if you only have five minutes, you’ll experience the benefits.

Research has shown that anxiety can change the structure of your brain, increasing the size of the amygdala (the part responsible for your fear response), causing you to become even more anxious.

A regular meditation practice can reverse this. It can literally change how your brain works and, consequently, how you respond to the events in your life.

My preferred forms of meditation include:

-Yoga (Vinyasa, hot yoga, and yin yoga—which a teacher recently described as “basically a nap with light stretching”)

-Guided meditations (I’ve found tons of free options on YouTube)

-Deep breathing (alternative nostril breathing being my favorite)

If I have the time, I’ll go to an hour-long yoga class at a studio down the street (which also allows me to clear my mind a little on the walk) or find a thirty-minute guided meditation online.

If I have less time available, I’ll do five to ten minutes of poses, a five-minute guided meditations, or a few minutes of deep breathing. No matter what I choose, I always feel calmer and more centered after.

Do you have a regular meditation practice? If so, what’s your practice of choice, and how has it changed your life for the better? Your experience could help other readers find peace, calm, and healing, so please share the good!

From now until June 26th, you’ll get three bonus gifts, including a guided meditation series on letting, when you pre-order Tiny Buddha’s Worry Journal. All you need to do is order a copy here and forward your purchase confirmation email to worryjournal@tinybuddha.com

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