part0012

Buddha was asked, “What have you gained from meditation?” He replied, “Nothing! However, let me tell you what I lost: Anger, anxiety, depression, insecurity, fear of old age and death.”

Meditation is a general term that pertains to the different ways in which a person can achieve a tranquil state of being. Following are some of the most popular types of meditation techniques and how to practice them. Each technique can effectively support the goal of reducing stress, anxiety, and depression, and attaining inner peace.

Guided meditation, also called guided imagery or visualization, is a form of meditation in which the individual is verbally guided into consciousness either by a live or recorded voice. The guiding voice teaches the individual how to release tension, relax, concentrate on breathing by clearing the mind, and focus their attention .

Some guided meditations can last as long as 45 minutes and others as little as 5 minutes. Many guided meditations use tranquil background music to encourage a state of relaxation.

Guided meditation is used for releasing negative emotions, recalling past memories, and clarifying one’s purpose. It is an intentional process of silencing the mind so that subconscious, spiritual thoughts can emerge.

To practice guided meditation, create a quiet, nurturing environment for yourself. Find a comfortable position, preferably sitting, and begin by slowly and deeply inhaling then exhaling. Do this at least five times. This will allow your body to slow down and relax into the meditation.

When your body feels like it is entering a relaxed state, turn on the guided meditation on CD or MP3 and allow yourself to be guided.

Let your body relax while keeping your awareness on the voice that is guiding you. Focusing allows your body to achieve a deeper level of relaxation. If you lose your focus during the meditation, gently bring your awareness back to the guiding voice.

As you continue to listen to the guided meditation you will naturally want to breathe slowly and deeply while relaxing and focusing your thoughts on a specific goal. The goal can vary depending on the intention of the guided meditation. You will also naturally be led to open up to your higher purpose.

Remember not to complicate the guided meditation process. Your part is simply to stay relaxed and focused so that you allow yourself to be guided. That’s it. When you do this, you allow your subconscious mind and the spiritual realm to do the rest.

You can also perform a guided meditation as part of a class. This can work well for those that thrive in a group setting. There may be guided meditation classes available in your community that you can attend.

Transcendental Meditation is the most common type of mantra meditation. Its goal is to prevent distracting thoughts by the use of a mantra.

Maharishi Mahesh Yogi defined Transcendental Meditation in this way:

“Being is bliss in its nature. It is infinite happiness. Therefore, during Transcendental Meditation, instead of controlling the mind, we allow the mind to follow its natural path to bliss and happiness. By using a mantra or a sound that resonates with us, we allow the conscious mind to reach the transcendental area of being. This area can also be referred to as bliss consciousness, transcendental consciousness, or pure consciousness. In this area, the mind becomes filled with pure energy, intelligence, and happiness.”(Paraphrased)

When practicing this type of meditation, sit comfortably with your eyes closed. Remain passive and if thoughts other than your chosen mantra go through your mind, recognize the thoughts and then return to your mantra.

Quietly and effortlessly say a calming word or phrase (not out loud) over and over as a way of focusing your mind and avoiding distractions. The more you repeat your chosen mantra, the more you allow it to create change in your mind and body.

Some examples of words you can choose to say are:

Empty, or any other word or phrase that is easy to remember or means something to you.

It doesn’t matter what word you choose. What matters most is that you repeat the word over and over.

Just let your mind whisper your mantra to yourself repeatedly. Stay focused on your chosen mantra and don’t feel that you have to change it. If you notice your mind wandering, use your chosen word as an anchor and gently bring your mind back to focusing on the word.

Practice this technique for 10-20 minutes twice daily, or at the least 3-4 times a week.

Do your best not to complicate this meditation. There is nothing else to do besides silently repeating your mantra to yourself.

Some other examples of mantras you can choose are:

I am filled with love

I live a beautiful life

I live in a state of peace and joy

A mantra can also be an inspirational or spiritual quote, or a Bible verse .

You can also choose the simple sounds of the OM mantra to help you concentrate better. Consistent with Hinduism beliefs, the OM is an ancient sound that originated during the first creation. To create the OM sound, follow these steps:

Follow that with a long “o”

Then create an “mmmm” sound

Finish with a second or two of silence

Repeat from the start

You’ll know that you are making the correct OM sound when you can feel the sound vibrating within your body.

When you have completed your meditation, silently remain seated with your eyes closed. Take a few moments to focus on your breathing and then when you feel ready, slowly open your eyes. Remain in the present moment as you transition from your meditative experience into the rest of your day.

The goal of this type of meditation is to use focused attention (on something physical like your breathing) to cultivate mental calmness. Your ability to pay attention and be more mindful in all aspects of your life will be elevated as a result of mindfulness meditation. It will help you become aware of what is already true moment to moment .

Regular practice of this type of meditation enables you to become unconditionally present and to objectively consider your thoughts in order to gain a higher level of self-understanding.

In order to practice mindfulness meditation, start by finding a peaceful and comfortable place to sit. Make sure that your head, neck, and back are straight, yet relaxed.

Try to focus on the present by releasing thoughts of the past or future. Focus on your breathing by being sensitive to the air flowing in and out of your body. Pay particular attention to the way that each breath is slightly different than the next.

Acknowledge every thought that goes through your mind whether it involves fear, worry, anxiety, or confusion. Don’t suppress these thoughts when they happen rather take note of them, remain calm, and use your breathing as an anchor. Don’t judge your thoughts, just recognize them and return to your breathing.

When your meditation time comes to a close, sit quietly for a couple of minutes, become aware of where you are, and then get up gradually.

Body scan meditation is a component of mindfulness meditation. Its purpose is to make you aware of the different regions of your body and sensitive to how each part feels. This heightens your ability to connect with your body and to be present to what is going on in the moment. It also helps you cultivate your power to concentrate.

True mind-body awareness doesn’t judge the body or its aches and tensions rather it simply allows you to say ‘hello’ to your body with an awareness that enables you to let go of any tension, stress, or illness that you may be harboring.

The object of a body scan meditation is to help you see your body as a perfect whole united by your breath that is flowing in and out of you. It also enables you to tap into the rich sensory experience of being one with your body. As tension is replaced by relaxation and peace, a centeredness, and wholeness of body, mind, and spirit emerges.

In order to practice body scan meditation, begin by lying on the floor, on a mat, or on your bed, or sitting tall with your feet on the floor. Begin with your left toes. Be sensitive to how they feel. Do they feel tense? Focus each exhale to this area of your body and direct your breathing deep into your toes.

You can also try flexing your toes for a few seconds and then relaxing them in order to gain a greater awareness of this area of your body. Next, move your attention to your heel, focusing your breath toward your left heel.

Repeat this same process with the arch of your foot, your calf, knee, and thigh, and then do the same thing with your right leg. Take your time with each region of your body and focus on each part as intently and sensitively as you can. If your mind wanders, gently lead your awareness back to the area of your body that you are on.

After scanning your legs, direct your awareness and breath to your pelvis, then your lower back, abdomen, chest, shoulders, arms, hands, neck, and head. During this process, it is also important to be sensitive to sensations such as the feeling of a blanket or body tingling.

When you have finished scanning the individual parts of your body, unite them by reflecting on the unification of your fingers with your hands and your arms and so on. Be present to your body as a unified whole and allow yourself to relax even more into the connectedness of your entire being .

When you feel it’s time to complete your body scan meditation slowly begin to roll your shoulders, then gently wiggle your fingers and toes, and then slowly begin moving your arms and then your legs. Remain in the present moment as you move from your body scan meditation into the rest of your day or evening.

Candle meditation is practiced by gazing at a candle flame. Many people enjoy this type of meditation because they find it easier to let go of thoughts when they are concentrating on something physical. This type of meditation is an excellent way to improve concentration skills and it can lead you into a deep, profound meditational experience.

In order to practice candle meditation you first need to place a candle in front of wherever you plan to sit for your meditation. Color has a great influence on us and helps to balance and align us with the Universal Life Force. So, when you choose your candle be sensitive to its color. A color chart is included here that explains the powerful influence that color has on us .

When you are seated correctly and ready to meditate, simply stare at the candle and allow the image of the flame to occupy your mind. If distractions arise, gently lead your focus back to the candle.

Imagine that you are breathing the light of the candle in and then out. Do this by allowing your natural breathing rhythm to fill your awareness. Feel your body and mind being filled with purity and clarity as you do this.

In candle meditation your eyes are firmly fixed on the flame and because they are not moving, your brain is not receiving any new information to process. As you continue to focus on the flame you’ll notice that much of your peripheral vision begins to disappear. Eventually, you’ll have no visual awareness except the flame. This is when you will find yourself entering deeper into your meditative experience.

After the completion of your candle meditation, remain seated or slowly lie down. Close your eyes for at least five minutes and let your body and mind receive your experience on a conscious level.

White – Clarity, wholeness, purity, innocence, and simplicity

Gold – Wealth, abundance, prosperity, spirituality, and higher ideals

Silver – Accessing the subconscious mind, personal transformation

Violet – Connecting with the Divine, higher consciousness, reverence

Indigo – Intuition, wisdom, insight, clarity, imagination, clear thought

Blue – Self-expression, communication, creativity, inspiration, trus t

Turquoise – Healing, independence, protection

Green – Love, forgiveness, compassion, healing oneself, hope, freedom

Yellow – Self-esteem, self-respect, self-discipline, ambition, inner power

Orange – Sensuality, sexual energy, happiness, optimism, friendship

Red – Survival, physical strength, vitality, safety, courage

Pink – Warmth, empathy, loyalty

Not all meditation requires you to remain still during a session. Walking meditation for example can be just as profound as a still meditation.

For a walking meditation, the main object of the meditation is your walking movements. The alternating left-right steps create a meditative state.

In order to perform a walking meditation set aside 20 minutes in which you can solely focus on your meditation. It is best not to combine it with trying to get somewhere, running errands, or exercise.

Before you begin, stand still and take some deep breaths. Direct your full attention to your breathing. At the same time, become aware of your body, how it feels standing, and the sensations going on inside of it, and then allow your breathing to return to normal.

Next, begin walking at a slow but normal pace. Keep your attention focused on the sensations in your body as you walk. Notice how your feet feel connecting with the earth. Notice how your arms feel swaying at your sides. Also, take note of what your energy feels like inside your body.

You can even go further than this and scan all the parts of your body, the soles of your feet, your ankles, knees, chest, shoulders, fingertips, neck, and face as you walk. If you feel tension anywhere, let it go by consciously relaxing that part of your body. When your mind wanders, don’t worry. Gently bring it back to the left-right-left motion of walking.

A labyrinth can also be a very effective meditative practice. Before you begin walking a labyrinth, take a moment to transition from your daily life to the labyrinth experience. Stand still and breathe deeply, then slowly return your breath to normal.

You can set an intention for the experience: questions, feelings, affirmations, or you can simply walk and see what the experience brings. The nice thing about a labyrinth is that it takes you out of your linear life experience. It mirrors the twists and turns of life and allows you to relax into them rather than resist them.

You can also set your focus on letting things go while you walk the labyrinth and then focus on what you will bring out from the center and back into your life.

Alternatively, you can use the walking body scan meditation (previously mentioned in this section) while walking the labyrinth.

Prayer is a form of meditation that has been widely practiced for centuries all over the world.

Meditative prayer involves meditation on scripture, devotional writing, a sunset, sunrise etc. Contemplative or listening prayer is the practice of emptying the mind, relaxing, and being aware of the presence of God.

Meditative prayer involves silence, contemplation, stillness, and patience as you experience deeper meaning in what you read or what you see.

Contemplative prayer is as Fr. Thomas Keating says "The opening of the mind and heart – our entire being – to God, the Ultimate Mystery, beyond emotions, thoughts and words.” It also involves silence, contemplation, stillness, and patience.

In order to practice contemplative prayer it is important to choose a sacred word as a symbol of your intention to experience God’s presence. Gently repeat the sacred word over and over in order to enter into a deeper, more spiritual realm. If your thoughts wander, gently bring them back by repeating your sacred word.

In this spiritual realm, you can experience God’s presence in a profound and personal way.

Different forms of meditation use different techniques, but they all share the following elements:

Concentrated attention is the most vital component of meditation. When you focus your attention, you are able to set your mind free from day-to-day distractions that cause tension and anxiety, and venture into a world of calmness, clarity, and peace. What you focus on will vary depending on the type of meditation you are doing.

To achieve relaxed, deep, even-paced breathing, it is important that you breathe from your diaphragm. Using your diaphragm is efficient for meditation because it requires minimal action from your shoulders and neck muscles.

The objective of slow and deep breathing is to bring more oxygen into your body. This calms you and creates an inner space that is conducive to meditation.

In order to learn how to breathe from your diaphragm, stand up and place the lower part of your hand (the side of your 5th finger and wrist bone) horizontally across your navel. Rest the palm of your hand on the center of your body between your rib cage. Breathe in deeply through your nose and watch as the center of your body above your navel expands with each breath.

If you have difficulty finding your diaphragm while standing, try lying flat on your back with your hand on the same area. Breathe deep through your nose and watch as the center of your body above your navel rises as you inhale .

Advanced practitioners can perform meditation almost anywhere, even if the place is noisy or crowded. As a beginner, it is advisable for you to start practicing meditation in a quiet and comfortable place where you won’t be distracted by others.

Before you start your meditation practice, get rid of any distractions. Turn off the television, radio, and cell phone before you begin each session.