Are you looking for simple, but powerful meditation techniques?
Here you will find several meditation techniques suitable both for beginners and for more advanced level.
Meditation is one of the best ways to improve the quality of life and enjoy inner peace and happiness.
People who don’t know much about meditation, think of it as a meaningless practice, unsuitable for modern life. Others, think it is a form of religious or prayer practice.
This assumption is completely wrong, due to lack of enough information.
Meditation has been practiced everywhere in the world for thousands of years ago. It has been practiced in both the East and in the West in various forms and for various purposes.
I do not want to convince you to meditate. It is your choice whether you want to learn how to meditate.
All I want to say that there is big body of evidence of the usefulness of meditation.
Many scientific experiments have been done about it, and there is the experience of millions of people in the past and in the present, who have been practicing it and getting positive results.
I too, have my own positive experience of many years.
What Are the Benefits of Meditation?
- Calming down the body, emotions and mind.
- Getting rid of anxiety and stress.
- Relaxation and improving one’s health.
- Experiencing and living in a state of inner peace, free from worries and fears.
- Improving the focus and control of the mind and thoughts.
- Clarity of thinking.
- Learning to live in the present moment.
- Raising above limited thinking and mental programming and becoming free from them.
- Self-realization – Realizing your true Self and knowing who you really are.
- Spiritual awakening.
These are the main benefits, and there are more.
Meditation Requires Practice
If you wish to get results you need daily meditation practice. It is not enough just to read about this topic, do nothing and wait for results.
You need to train yourself every day. It is like bodybuilding. If you exercise your body only once in a while, you might get some results, but real results require constant training. It is the same with meditation.
There are various types of meditation, all involve focusing your attention on something. As the mind wanders away, you need to bring your attention back.
There are many forms of meditation, walking meditation, guided meditation, mindfulness meditation, transcendental meditation, focusing and paying attention to a mantra or the flame of a candle, a technique requiring to focus on your breath, and many other types.
Here, we will focus on only six techniques.
As a beginner you can start with a meditation session of 10 minutes a day, and in time, you can extend the session duration.
6 Meditation Techniques
I would like to offer you here various simple, but highly effective meditation techniques.
These meditation techniques are suitable for both beginners and people with more experience.
Some, might find certain techniques more difficult, and other techniques easier to practice. This depends on various factors, such as how much focus you possess, how earnest you are, the level of your motivation, experience, etc.
Try each form of meditation for a few days, to find out the one you are most comfortable with, and then stick with it.
After some time, a few weeks, or even months, if you feel that you made progress with your current technique, you may try a different one.
All the meditations presented here will strengthen your focus and concentration, and bring you calmness and inner peace. Some of them, like the ‘I am Meditation’ and ‘Self Inquiry Meditation’, aim at raising above the ego and realizing your real essence.
The important thing to do is to practice every day, preferably, at more or less the same hour.
Reading gives the information and understanding of what you need to do, but it is practice, which takes you to your goal and ensures success.
What Is a Mantra?
First, we need to define what a mantra is, and then explain how to use it.
A mantra is a word, sound, or a short phrase that is repeated over and again for the purpose of focusing the mind and calming down its restlessness.
A mantra can be the sound “OM”, a short inspiring sentence, or a positive and relaxing word, such “peace”, “happiness” or “serenity”.
The origin of the word comes from East, where it is often used for the purpose of disciplining the mind. Continue reading…
Do you sometimes feel troubled, unhappy or restless?
Are you looking for a simple solution?
Depending on where you live, go and sit in a quiet place on the shore of a lake, by the sea, or on the bank of a river. You can sit on a bench, if there is one, on a rock, or on the floor.
For a few minutes, just watch the water, the waves, or the ripples. You do not need to do anything else. Just enjoy the quietness, and continue watching calmly the water.
This action, and the environment, will bring calmness and peace into your mind. Continue reading…
Candle meditation is a simple meditation technique, in which you focus your sight and your attention on the flame of a candle for a certain length of time.
The flame of a candle has some mystery in it, and it attracts the attention. It flickers, changes it shape, produces a halo, and displays several colors. All this fascinates the mind, attracts the attention, and puts the mind in a relaxed mood.
In this situation, it is easier to focus the mind and the attention, disregard the chatter of the mind, and to experience inner peace. Continue reading…
I would now like to suggest a simple meditation technique that involves watching your thoughts calmly, as if they do not belong to you.
This is a simple, effective and practical technique that will strengthen your concentration and calm your mind.
Of course, to get results, you will need to practice it daily, for at least ten minutes each time.
The purpose of this meditation is to watch your thoughts with detachment and lack of interest. This might not be easy, but it will help you relax the restlessness of your mind. Continue reading…
This Real “I”, is like a bright bulb of light, which is hidden from sight by many covers. We have to strip away the covers. These covers are our thoughts, feelings, beliefs and habits. By stripping them away, we uncover the internal bright light of our true being.
How do we strip these covers? We do so by focusing our mind, and calming down the nonstop chatter of the mind. This is one of the main roles of meditation.
I would like now to suggest a meditation that would help you become aware of your real essence, delve within you, and discover the “I”, the consciousness beyond the mind.
This technique, the “who am I” meditation, would help you realize who you really are, calm your mind and your thoughts, and improve your focus. Continue reading…
There is a deeper consciousness inside everyone, hidden beneath layers of thoughts, feelings and desires.
This consciousness is like a strong bulb of light, hidden by covers upon covers of thoughts, feelings, desires, worries and fears. The purpose of self-inquiry meditation is to remove the covers, and let this bulb of light – this consciousness, shine unhindered.
You will find here a few simple steps to follow, which will help you peel and remove the obstacles that hide the light of your inner consciousness. This is a simple and uncomplicated process, but you need to repeat it often, at least once a day, to get results.
Unlike other processes, self-inquiry takes you in a straight line toward your goal.
While practicing this meditation, do not analyze each thought, worry and fear. You will learn to detach yourself from them, and not allow them to occupy your awareness. Continue reading…
There are many other techniques, which we will not cover here, such as Zen meditation, mindfulness, walking, and others.
Some practices involve breathing techniques that focus on deep breath, in and out, and others, focus on the bodily sensations, or on love and kindness. The important thing is to start with one and focus on it.
Image source – DepositPhotos
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