The most basic and universal of all meditation techniques, breathing meditation, is a great place to start
your practice. Pick a spot above your navel and focus on that spot with your mind. Become aware of the rising
and falling of your abdomen as you breathe in and out. Don't make a conscious effort to change your breathing
patterns. Just breathe normally.
Step 2: Focus on mental images to guide your breathing
Imagine a coin sitting on the spot above your navel and rising and falling with each breath. Or picture a buoy
floating in the ocean thats bobbing up and down with the swell and lull of your breathing. Alternatively, imagine
a lotus flower sitting in your belly and unfurling its petals with every intake of breath
Step 3: Repeat a mantra to help you focus
Mantra meditation is another common form of meditation that involves repeating a mantra (a sound, word, or phrase)
over and over until you silence the mind and enter a deep, meditative state. The mantra can be anything you choose,
so long as its easy to remember.
Some good mantras to start with include words like one, peace,
calm, tranquil, and silence.
If you want to use more traditional mantras, you can use the word
"Om," which symbolizes omnipresent consciousness. Or you can use
the phrase "Sat, Chit, Ananda," which means "Existence, Consciousness, Bliss."
Silently repeat the mantra over and over to yourself as you meditate, allowing
the word or phrase to whisper through your mind. Don't worry if your mind wanders
off. Just refocus your attention and refocus on the repetition of the word.
As you enter a deeper level of awareness and consciousness, it may become
unnecessary to continue repeating the mantra.
Step 4: Try concentrating on a simple visual object to relieve stress
In a similar way to using a mantra, you can use a simple visual object to focus your mind and allow
you to reach a level of deeper consciousness. This is a form of open-eye meditation, which many
meditators find helpful.
Step 5: Practice visualization if you prefer to focus inward
Visualization is another popular meditation technique. One common type of visualization
involves creating a peaceful place in your mind and exploring it until you reach a state
of complete calm. The place can be anywhere you like; however, it should not be entirely
real. You want to imagine a unique place thats personalized for you.
The place you visualize could be a warm, sandy beach, a flower-filled
meadow, a quiet forest, or a comfortable sitting room with a roaring fire.
Whatever place you choose, allow it to become your sanctuary.
Once you have mentally entered your sanctuary, allow yourself to explore
it. Dont work to "create" your surroundings. Its as if they are already
there. Just relax and allow the details to come to the forefront of your mind.
Take in the sights, sounds, and scents of your surroundings. Feel the fresh breeze
against your face or the heat of the flames warming your body. Enjoy the space for
as long as you wish, allowing it to naturally expand and become more tangible. When
you are ready to leave, take a few deep breaths, then open your eyes.
You can come back to this same place the next time you practice visualization,
or you can simply create a new space.
Step 6: Do a body scan to find and release tension
Doing a body scan involves focusing on each individual body part in turn and consciously
relaxing it. To begin, sit or lie down in a comfortable position. Close your eyes and begin
to focus on your breathing, then gradually move your attention from one part of your body to
another. Notice the sensations you feel as you go.
The most basic and universal of all meditation techniques, breathing meditation, is a great place to start
your practice. Pick a spot above your navel and focus on that spot with your mind. Become aware of the rising
and falling of your abdomen as you breathe in and out. Don't make a conscious effort to change your breathing
patterns. Just breathe normally.
Imagine a coin sitting on the spot above your navel and rising and falling with each breath. Or picture a buoy
floating in the ocean thats bobbing up and down with the swell and lull of your breathing. Alternatively, imagine
a lotus flower sitting in your belly and unfurling its petals with every intake of breath
Mantra meditation is another common form of meditation that involves repeating a mantra (a sound, word, or phrase)
over and over until you silence the mind and enter a deep, meditative state. The mantra can be anything you choose,
so long as its easy to remember.
In a similar way to using a mantra, you can use a simple visual object to focus your mind and allow
you to reach a level of deeper consciousness. This is a form of open-eye meditation, which many
meditators find helpful.
Visualization is another popular meditation technique. One common type of visualization
involves creating a peaceful place in your mind and exploring it until you reach a state
of complete calm. The place can be anywhere you like; however, it should not be entirely
real. You want to imagine a unique place thats personalized for you.
Doing a body scan involves focusing on each individual body part in turn and consciously
relaxing it. To begin, sit or lie down in a comfortable position. Close your eyes and begin
to focus on your breathing, then gradually move your attention from one part of your body to
another. Notice the sensations you feel as you go.