Meditation Techniques
Meditation is one of the best techniques for bringing peace and quiet to an otherwise
hectic mind. The main issue that most people have when starting a meditation program is the inner chatter.
All I can say is, don’t worry about it. We have thousands of thoughts going through our minds everyday and if
they continue during meditation, so what? Just notice them and try to focus again on your meditation. It
takes years for most people to be able to meditate without disturbance from their thoughts. So, having said
that, find a technique that you think might suit you and give it a go. Try to practice it everyday
for a month and do it at the same time in the same place. See how you feel.
Meditation Technique1
- Sit comfortably on a chair or on the floor. Have your legs where they are
comfortable. For some, this will be crossed; others might have them stretched out in front or sitting on
one with the other outstretched. You can sit leaning against a wall, on a pillow, outdoors on a beach
chair, on a bed or recliner. It doesn’t really matter as long as you feel comfortable, at ease and not in
a position where you will fall asleep!
- Close your eyes. Take your awareness inward. Notice your
breath.
- Begin to focus on your breath going in and out of your body. Don’t try to change
your breathing. Just let it be. Notice how slow or fast it is. Notice how deep or shallow it
is.
- When a thought comes into your mind, simply notice it and then go back to focusing
on your breath. This may happen every second. That’s okay. Just try to re-focus on your
breathing.
- Continue in this state for 5 to 10 minutes at first, longer as you
progress.
Meditation Technique 2
- Place a pillow on the floor. In front of the pillow place a crystal, a flower or a
lit candle.
- Make yourself comfortable on the pillow.
- Begin to look at the item in front of you. Focus on the item. Let your eyes gaze
at the item, blinking when you need to.
- Continue in this state for 5 to 10 minutes.
Meditation Technique 3
1. This is a healing meditation for those who need healing in some area of their
body.
2. Sitting comfortably, slow your breathing down.
3. Imagine healing white light or a warmth being drawn into your body as you
inhale.
4. Imagine this Life Force being directed to the area in need of healing, or throughout your
whole body if there is not a specific problem area.
5. Continue slowly breathing in and out until you feel a shift in the energy within
you.
Meditation Technique 4
1.
Use this method while you are completing any task.
2.
Simply become aware of what you are doing. Stay present. Breathe slowly and
deeply.
3.
Notice every detail as you perform the task. For example, while gardening,
notice the feel of the soil on your hands, the smell of the ground, the movement of your hands as they push the
soil apart to plant a seedling.
4.
You can try this as you wash the dishes by hand, make the bed, make a cup of
tea.
Meditation Technique 5
- Use this method while walking.
- As you walk, pay attention to each step you take. Notice your foot touching the
ground. Notice how hard or soft the ground feels.
- Notice how your arms swing as you walk.
- Notice your breath.
- Be aware of your body in space and time.
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