Meditation Techniques

Meditation can be a good way to relax and improve your concentration. You can also use it to relax and rest your mind. These are some simple meditation techniques you can use to start a regular meditation practice.

1. Meditating on Your Breath

A good meditation practice to start with is meditating on your breath. It is one of the simpler meditation techniques and uses something you do naturally.

Using one of the breathing techniques discussed in my breathing exercise article fine a comfortable seating position. Close your eyes. Begin your chosen breathing exercise concentrating on either the numbers required for counting the breath or breathing deeply. Say the numbers in your head or say inhale and exhale as you perform the exercise.

During the exercise try to clear your mind of all except the numbers/words. Concentrate on performing the breathing exercise the whole time you are meditating.

Start by practicing the meditation for five minutes. Increase the length of your practice as your get more comfortable.

2. Meditating on an Object

Choose an object to meditate on. This could be a stone, crystal, candle, etc. (be weary of meditating on candles as it can cause eye discomfort). Place the object in a place where you can look at it comfortably from a comfortable seated position.

In this practice you will spend some time looking at the object—focusing on it, then some time trying to recreate it in your mind.

Begin with a two minute session of focusing on the object. Try to just look at the object and clear your mind of everything else. Take it its lines, shapes, colours etc. After two minutes close your eyes and try to recreate the image of the object in your minds eye. Again, try to focus on the object and nothing else.

Repeat this two minute process once more. Begin your practice with two, two minute sessions. Increase the time as your feel more comfortable. Remember to use a new object when you feel you have memorised it sufficiently that recreating it is no longer a challenge.

3. Internal Visualisation

The idea of this meditation is to image a process taking place inside your body as you see it through imagining in your minds eye.

Sit in a comfortable seated position and close your eyes to begin the visualisation. Start with the visualisation written below:

“Visualise a golden thread in the space between the eyes. See its shape, texture and length and see the thread clearly. On inhalation, imagine the thread-drawn into the nostrils, as it begins to spread its golden colour throughout the body, mind and soul, filling it with bright light and warming the entire being. On exhalation, visualise the release of the thread through the nostrils, swirling like a corkscrew far away into the distance until it disappears on the horizon.”

Repeat this visualisation with each inhale and exhale. Try to focus on this and nothing else. Begin with a five minute practice and increase the length as your feel more confident with it.

Once you feel you have mastered this visualisation you can find another—there are lots online. You can also come up with your own. Just be sure to set it out clearly before you start so your mind doesn’t wander during the practice.

4. Meditation On Sound

Meditating on sound involves your making a sound and concentrating on that sound throughout your practice. OM (aum) is a good word to start with. The guidelines below highlight how to meditate on OM.

• A – inhale deeply and make the sound A as in ‘aaahhh’ on the exhale. The vibration should be felt in the abdomen.
• U – as before, inhale deeply and make the sound U as in ’ooouuu’ on the exhale. The sound should be felt in the upper chest.
• M – inhale deeply and make the sound M as in ‘mmmmm’ on the exhale. This should be felt in a powerful way in the throat.

Start by trying each letter individually a few times in a row before moving on to the next. Once you feel ready string all the letters together to make the word, ensuring you can still feel the vibrations differently each time.

Practice for around five minutes to start. You may spend a few sessions practising just the letters before stringing the word together.

To Conclude:

Have patience as you begin to practice meditation. It can take a while to control your mind enough to focus on only what you're supposed to be concentrating on. Don't be hard on yourself if you loose focus just ensure you go back once you realise you've gone off track. Keep an eye out for more breathing and meditation techniques from me in the future.