Stress is the opposite of peace. Our Salam! Mindfulness Series aims to help Muslims learn proven techniques to reduce immense stress and anxiety brought on by our modern, fast-paced lifestyles.
Enjoy exploring these mindfulness practices to have better mental, physical and emotional well-being. Peace be with you.
Here are 6 Quick Meditation Videos You Can Try Right Now
1 – Body Scan Meditation
After you learn this meditation, you can easily do it anywhere at any time. A Body Scan Meditation helps you become aware of your body’s sensations by mindfully focusing on them inch by inch.
Initially you may find your mind wandering during the meditation. Coming back to focus and slowly move along your body will bring you to a state of ‘mindfulness’ – being aware of how your mind focuses or not.
2 – Muslim Mindfulness Explained +Meditation
“Mindfulness in the Islamic context is very similar to something called muraqabah. Achieving muraqabah means being in a complete state of self-awareness in one’s relationship with Allah in heart, mind, and body,” explains Justin Parrot of the Yaqeen Institute.
Practicing mindfulness meditations will strengthen one’s self-awareness, as well, for Muslims these practices are one of four parts of muraqabah.
To summarize, according to Sheikh ‘Abd al-Qadir al-Jilani, muraqabah is realized in four aspects:
1. Knowledge of Allah Almighty.
2. Knowledge of the enemy of Allah, Iblis (Satan).
3. Knowledge of your soul’s capacity to suggest evil.
4. Knowledge of deeds to be done for the sake of Allah.
This video from Yaqeen Institute for Islamic Research both explains how the complete practice of Islamic Mindfulness works and contains a short mindfulness exercise.
3 – Breathing Meditation:
Here is a short, three to five-minute, meditation. Breathing Meditations are especially useful when you have experienced a stressful situation or painful emotion. Focusing just on your breath can have many benefits, including the increased oxygen bringing you clarity and even helping manage pain. It’s one of the simplest stress relievers.
4 – Movement Meditation:
Practices such as yoga, t’ai chi, and qi gong are well-known physical or movement meditations as they help create a connection between the body and mindfulness. Movement meditations are especially nice for those of us who don’t necessarily want to sit or lie down to meditate.
Mindful Walking Meditations are easy to do, while strolling you will be able to release emotions and thoughts. You will become mindful of your bodily sensations and breathing, as well as your immediate surroundings.
5 – Emotion Mindfulness:
Recognizing and allowing your emotions to be present without judgment and without trying to change them is a powerful form of mindfulness. We must learn that it’s okay to sit with our emotions, rather than ignoring or trying to get rid of them. This meditation is like a handhold while you mindfully consider your emotions.
6 – Guided Visualization Meditation
Guided visualization meditations are a great practice to “guide” or control your thoughts and especially nice for visual thinkers. Many guided visualizations have specific outcomes, such as visualizing your ideal future or healing your inner child. These may be topics that are better suited to work through along with a healthcare professional. We suggest trying the type of guided visualization meditations used for relaxation and stress relief, such as this “walk through a forest.”
Here are all the entries in the Salam! Mindfulness Series: