Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. Meditation is one of those things that we all want to do, but for a lot of us, the chatter of our busy minds can make sitting down to meditate and exercise… a rather frustrating affair than relaxing.
HOW TO MEDITATE?
Meditation Technique #1: Breathing Meditation
This meditation exercise is an excellent introduction to meditation techniques.
- Sit or lie comfortably on a mat or chair or mattress with your eyes gently closed.
- Breathe naturally. Make no effort to control the breath.
- With each inhalation and exhalation, focus on the breath and on how the body moves without controlling its pace or intensity .Observe your, shoulders, chest, rib cage, and belly. If your mind wanders, return your focus back to your breath.
Maintain this meditation practice for 2-5 min. in the beginning and then try it for longer periods.
Meditation Technique #2: Mantra Meditation
The ancient Sanskrit word, “aum” is a mystical syllable often used in chants or as a meditative mantra. By repeating a sacred word or meaningful phrase (including short affirmations) you can bring your mind to a state of focused tranquility. You can say the mantra aloud or repeat it silently.
Meditation Technique #3: Mindfulness Meditation
This type of meditation allows you to be fully present in the moment by bringing your attention to the sensations within your body. Start by focusing on your breath then allow yourself to become aware of other sensations — how you’re sitting, where you feel tension or tingling or ease. The goal here is to become a neutral observer. Try not to analyze or judge anything you experience or any thought that passes through your mind. Simply observe.
Meditation Technique #4: Empty Mind Meditation
This meditation technique allows you to be aware without any specific focus. Simply sit quietly with your eyes closed and allow thoughts to float freely in and out of your mind. As they come and go, observe them without judgment or attachment.
Meditation Technique #5: Walking Meditation
You can do this just about anywhere, although a garden or other pleasing environment is ideal. Simply focus on your body as it moves: your arms as they swing, your legs as they lift and extend, your feet as they rise and touch the ground. As with all meditation techniques, when you find your mind wandering, gently bring your attention back to the movement. Try not to judge, just observe the sensation of walking.
Where to Meditate?
If possible, set aside an area that is well ventilated exclusively for meditation. Over a period of time it will become saturated with spiritual vibrations.
Keep it simple. All you really need is a chair or small cushion to sit on, and perhaps a small altar. Face East if possible, and place a wool or silk blanket on the floor to insulate your body from the subtle magnetic currents of the earth.
BENEFITS OF MEDITATION
- Less stress
- Relaxing the Mind and the Body
- Lower blood pressure
- More feelings of well-being
- Lower blood cortisol levels
- Less anxiety
- Lower heart rate
- Slower respiratory rate
- Less perspiration
- Improved blood circulation