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Meditation Techniques Instill
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Have you ever wanted to slow down your overactive thinking? Learning how to be still, focus and observe thoughts is the key. If you observe your thoughts, you do not get caught up in them.
Making use of meditation techniques can do just that. By bringing your focus from the outside world to the inner world, stress and anxiety can be greatly alleviated.
The benefits of meditation go beyond stress relief. Heightened awareness, spiritual growth, relief from physical and medical conditions are just a few.
Taking this quiet time allows our body and mind to rest. We need a break from the overload of stimulation, stress and challenges we face every day.
Some people think meditation is a form of "spacing out." On the contrary, it takes focus and discipline. Once learned, it can actually sharpen our mental processes.
Meditation Basics
The setting for a meditation practice should be a quiet environment free from distraction. It also helps if the lights are low or off. It is most beneficial to be in a seated position on a cushion or chair. There are four basic parts:
1) Conscious relaxation such as
progressive muscle relaxation
2) Deep
breathing exercises
3) Focus on meditation object (candle, breath, surroundings, mantra, etc.)
4) When the mind wanders, bring it back to focused object
Meditation Techniques
There are hundreds of meditation techniques. But, the benefits are the same. These are the most popular and easiest to learn.Breath Meditation
1) Close your eyes.
2) Bring your attention to each part of your body and release any tension in them.
3) After your body is relaxed, bring your focus on your breathing.
4) Breath in and out through a certain area of your body. It can be the heart, stomach or top of the head. I like to use my "third eye" - the spot just above and between the eyebrows.
5) Whatever thoughts come to you, just let them float away. Observe them but don't get caught up in them.
6) Do this for about 10 to 20 minutes.
Object Meditation
1) Choose an object that has meaning to you. It can be a flower, picture or photo. It can also be a candle or oil lamp. You may place the object on a small table or hold it in your hands.
2) Focus on the object but try not to stare.
3) Remain aware of your breathing, body and surroundings.
4) Whatever thoughts come to you, just let them float away. Observe them but don't get caught up in them.
5) Do this for about 5 to 10 minutes.
Mantra Meditation
This meditation uses a mantra. A mantra is a sacred word, syllable or phrase that changes the internal energy of the meditator. The most popular mantra is "OM." It is said to be the sound of God or Universal Consciousness.
1) Close your eyes.
2) Bring your attention to each part of your body and release any tension in them.
3) After your body is relaxed, bring your focus to your mantra.
4) Breathing normally, say your mantra on exhalation. It can be said aloud or to yourself. Continue to focus on your mantra.
5) Whatever thoughts come to you, just let them float away. Observe them but don't get caught up in them.
6) Do this for about 10 to 20 minutes.
Mindfulness Meditation
Mindfulness meditation is nothing more than being aware and present in the moment. It can be done anytime or with any activity. Like any form of meditation, it takes practice. I am going to take the example of eating a sandwich.
1) Lets just say you have a sandwich in front of you. Focus on that sandwich. Focus on the colors, textures and aromas.
2) Take a bite of it. Focus on the movements of chewing. Focus on the tastes and textures of the sandwich in your mouth.
3) While you are doing this, remain aware of your present environment. Be aware of the sounds, sights and scents you are experiencing in the moment.
4) When a thought comes into your mind, just let it drift off.
All these meditation techniques will seem strange at first. We are not accustomed to focusing on one thing at a time. After a few goes, it will seem totally natural. There are many meditation tips you can learn to make learning easier. Just remember not to force it or stress about it. This is a form of relaxation after all. Any amount of time spent in relaxed focus will have lasting benefits.
As with
self hypnosis,
it may be easier for one to be guided into meditation. Have no fear. There are many audios available for this purpose. You can probably find a few at your local library. If not, they are definitely available online.
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