There are literally thousands of different kinds of meditation techniques. Meditation is one of the most important forms of self-practice available. This is because meditation is one of the best ways to relax and unwind. Therefore, In order to learn some of the better meditation practices, you’ll need to begin with some basic meditation practices.
For many of us, the constant mind chatter can make it frustrating to sit down and meditate for any period. No special requirements are needed when learning how to meditate. Meditation techniques can be quite helpful in increasing concentration, which can help you achieve a relaxed state of mind.
The practice of meditation can also help you learn to manage stress and anxiety. So, in order to master any meditation techniques, you should focus on the practice and the intention of the technique. To begin a meditation, simply take slow and steady breaths. Then, as you become more aware of the breath, you will be able to notice your thoughts and feelings without reacting to them or thinking about them. Having trouble focusing your attention? You can use your eyes to focus on objects close to your eye without looking at them.
If you already have an established meditation practice, good; if you don’t, and are just starting your meditation practice, here are five great meditation techniques that can set you on the path to mindfulness.
Meditation Techniques and Practices to Get You Started
How often have you heard ‘you need to return to center’ when meditating? Simply put, centering means to return to your home base. Throughout your day, your night and your week, check in with yourself. How often do you find yourself thinking about a million things all at the same time?
With so many activities and responsibilities to deal with, it’s easy to get caught up in the daily mindset of having a busy mind. Centering will help to gently and easily guide you back to your central foundation.
That foundation is, or at least should be, one of peace. When meditating, you will begin the practice of gently bringing your thoughts back to the present moment of awareness. Consequently, you will begin to train your mind not to think upon anything else other than what’s in the present moment.
Grounding is similar to rooting. You ground yourself when you connect to the energy of the earth. Walking barefoot in the grass or standing outside while your bare feet connect with the earth is a great way to ground yourself.
Nature has a way of healing us and when we connect with nature, it’s like a return home. While it’s not always possible to go barefoot in the grass or dig your bare feet into the mud, you can always use your imagination. While it might sound unusual, the act of visualization incorporated with meditation works wonders.
Start by getting as comfortable as you can. For some, this means sitting on a blanket or pillow on the floor. For others, it means lying on their back on the bed. And still others find much success standing up imagining their feet grounding into the earth.
Imagine you are standing tall in a forest deep in the woods somewhere. Begin to breathe in slowly on a count to five. When you breathe in, take some time to create a statement that has a positive affirmation to it.
You could even envision that you are breathing in new energy as you prepare to release stagnant old energy. As you envision yourself connecting the soles of your feet to the ground and roots of the earth, you can also imagine filling up those roots with pure light energy.
The next step is to breathe out and release all the old stagnant energy. The point is to visualize as you meditate on what you want. If you want to release limiting fears and beliefs, then you need to envision new life entering your body as you release stagnant thoughts.
Breathing For Meditation Techniques
This is one of the best meditation techniques if you are just starting out in your meditating practice. It is an ancient and powerful technique that is extremely effective. By just paying attention to your breathing, you give your mind a point of focus in a relaxed way. To start this meditation technique, get yourself in a comfortable position. Close your eyes and slowly begin to observe your breathing. Be sure to pay attention to how it feels as you breathe in and out. If you find your mind starting to wander, just bring your focus back to your breathing. Focusing on breath resets your sense of self. It brings you back to center, and helps you to focus on the simple act of breathing in and out so that you can practice mindfulness.
When you focus on breath, you focus on where you are at, in the present moment. This is important because present moment practices allow you to quiet and calm your mind. Without focus on the breath, this is not easy to achieve.
As you breathe in, envision all good things you want to create. Picture white light entering your body and resetting your life force. As you breathe out, picture all the negativity leaving your body and making way for the next light breath.
As part of your meditation routine, you can adopt a way to incorporate protective shielding into your life. Shielding is just another form of visualization. However, with shielding you are protecting yourself from negative energies.
It’s very easy to take on the energies of other people. It’s also easy for others to tell you to ‘toughen up’ or not be so sensitive, but unless you are an empath, you don’t quite understand how difficult this is.
Take on the practice of imagining a shield of protection surrounding you. That shield of protection has to show up for you in order for it to work best. As you meditate on this vision, you will feel more comfortable in places where comfort is not optimal.
Imagine yourself entering a board meeting or a party where you don’t know or necessarily like anyone there. This could be the perfect time to take on the practice of shielding.
In short, taking on the practice of shielding is the perfect way to prepare yourself for uncomfortable events. A little preparation in meditating will go a long way.
Making Time Or Making Excuses?
The biggest reason or excuse people say they don’t take on the practice of meditation is because they don’t have enough time. Not having enough time is not a true reason to avoid meditation.
If you had an injury, you’d go to physical therapy. If you had an illness, you’d go to see a doctor. Then it stands to reason that you can certainly find 10 minutes per day to work your way toward a whole and complete life.
If you have to give up 10 minutes on your lunch hour or if you have to wake up ten minutes earlier three times per week or even if you go to bed ten minutes earlier, you can certainly find time to incorporate 10 minutes into your day.
Another great idea is to find ten minutes in the morning on one day and on the next, find 10 minutes during the evening and thereafter find ten minutes during lunch. This way, it keeps you accountable for your 10 minutes without feeling like a burden and more like a benefit.
Mindfulness Meditation Techniques
In mindfulness meditation you become fully present in the moment by paying attention to the sensations in your body. Start the practice by focusing on your breathing, then allow yourself to become aware of the other sensations running throughout your body. In short, you don’t want to analyze or judge the experience; you simply want to observe.
Mantra Meditation Techniques
By repeating a sacred word, like “aum” or a meaningful phrase, you can bring your mind into a state of tranquility. With this technique, you can either repeat the mantra out loud or repeat it to yourself silently. Several years ago, during a most stressful time in my life, I used the verse: “be still, and know that I am God” from Psalm 46:10. I repeated that verse over and over again until calmness and peace came not only to my mind, but my body as well.
Walking Meditation Techniques
If you don’t think that you can sit still for an extended period, you can try the walking meditation technique. This can be done anywhere. You simply have to focus on your body as it moves. Focus on how your arms swing, how your legs are lifted and extended, and how your feet rise and touch back down on the ground. Most importantly, if your mind starts to wander, bring your focus back to the movement of your body.
Empty Minded Meditation Techniques
Empty minded meditation, allows you to be aware without having to have a specific focus. To practice this technique, sit quietly in a comfortable place. Close your eyes and let your thoughts freely float in and out of your mind. Observe each thought as they enter your mind without any attachment or judgment.
These five meditation techniques are simple enough that you now know how to start today, or even enhance an existing meditation routine if you have already started.
Note: Meditation techniques should be practiced consistently. As you gain more experience, you will be able to perform the meditation more accurately and more quickly. Practice meditation every day for a period of time until you find a method/technique that works for you.