Easy Meditation Techniques
That Anybody Can Practice!
Here is a list of easy meditation techniques that anybody can practice. You won’t need many special or complicated things to begin your practices.
Meditation is the best way to learn to control our thoughts. But is also an opportunity to bring forth feelings of peace and oneness.
Also, because we stay in the present moment rather than the past or the future, we can let go of needless worries and regrets.
It is a fact that meditation can dramatically reduce stress, anxiety and depression.
These meditation techniques are some of the most common forms of meditation. They have been around for hundreds of years. If you are looking for more basic meditations check
meditation techniques (part 1)
Some tips before you start your practices:
• Try to make meditation into an everyday habit. 10 or 15 minutes each day will do it. It will be very difficult to focus your mind at the beginning, but it will become easier with a little practice and patience.
• Find a place and time in which you are not going to be disturbed. I have found that the best time to do it is when I get up in the morning.
• Find a comfortable chair but try not to lean back, keeping your back straight will keep you alert. If you happen to fall asleep while meditating it is O.K., it means that your body needs some rest. If you keep on falling asleep, maybe the position you are using is “too” comfortable.
If you are familiar with
you might find that the lotus pose is very appropriate for meditation.
There is not one method better than the other. The best practice is the one that feels right for you and you can continue practicing and deepening over time.
Below, there is a list of some meditation techniques to begin your practices:
• Meditation With an Object:
Concentrate on a particular thing… A candle is the best object to use… Sit comfortably with your object in front of you (if possible, place it at eye level).
1. Take some deep breaths, start to feel relaxed.
2. Concentrate on your object of choice. Pay attention to any tiny part of the candle. You can concentrate on the tip of the flame and start to relax your vision until your eyes are slightly closed.
3. When you inhale, feel that your breath is a string of light that comes from the candle. Direct that light to your heart. When you exhale, feel that the light is leaving the heart and going back to the candle. Try to feel that nothing else exists but you and your candle.
4. If thoughts arise in your mind, simply refocus your attention on the object. Concentrate on your candle so intensely that you can feel that the candle is a part of you.
5. Continue for as long as you feel comfortable doing it.
• With a Mantra or a Sound:
Mantra is a sound that is believed to create transformation within you. There are many different mantras. The most common is OM (aum). It is a mystical or sacred syllable fundamental in many eastern traditions.
But you can use any other word or sound that you find suitable. You can use your mantra at any time during the day. Especially, when you are feeling anxious or restless.
The mantra I usually use when I feel restless is: “Anticipation has no place at all, for present confidence directs the way”. It is a little long but it calms me down right away. For your meditation you may want to use just a word or a short phrase that is meaningful to you (e.g. love, peace, thank you ... etc.) .
To start your practice, sit comfortably but do not lean back completely. Close your eyes or keep them slightly opened.
1. Inhale and exhale deeply for 5 counts.
2. On the next breath, chant your mantra as you exhale. If you don’t feel comfortable chanting it, you can just say it mentally. If you chose a phrase, you can divide it in two parts. One part for the inhalation and the other one for the exhalation.
3. If thoughts arise in your mind, simply refocus your attention on the mantra.
4. Inhale again and say your mantra.
5. Repeat the process for as long as you feel comfortable.
• Breathing Meditation:
Again, make yourself comfortable. Close your eyes or keep them slightly opened. You can practice this technique anytime, anywhere. I find it very helpful when I am upset and want to release any negative emotions.
1. Become aware of your breath as you inhale and exhale. Do not attempt to control it in any way. Pay attention to your breath. Little by little your breath becomes slower and more relaxed.
2. Try to follow your breath as it travels through your nose down to your lungs, and then out again. Become aware of every step of the process. You may find that your breathing gets faster or slower, deeper or shallower. Just observe the changes without resistance or anticipation.
3. Whenever your attention drifts away, gently return your awareness to your breathing
4. Repeat for as you long as feel comfortable.
• Inner Light Meditation:
Make yourself comfortable. Close your eyes.
1. Focus intensely and for at least few minutes on the “inner screen” behind your forehead.
2. You will see light particles or patterns on this screen. Focus your attention on the light. Don’t try to interpret things.
3. If your thoughts drift you away, gently return to the light. Do this for as long as you feel comfortable.
Choosing What To Believe
By practicing meditation you will become aware of a new space within you; a space between you and your thoughts.
You are not your thoughts! You can choose what to believe and what not to believe. Nothing else gives you greater control over your life.
Also, you will develop a new connection to everything around you. You will notice things that have always been there but you weren’t aware of before.
You don’t have to be a servant to your thoughts when you can become the master!
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