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Types of Meditation
There are many different types of meditation. Also, a lot of people prefer to design their own methods which fit their personalities best. The types of meditation that we are listing could be used as a guideline while the details could be changed or adjusted depending on the individual needs and personality.
One of the easiest meditation techniques is the breathing meditation. If you are a beginner at meditating, you could start with this one.
Sit in your most comfortable position with your eyes gently closed. Start to notice your breathing. Pay attention to the way the air fills up your lungs and the way the air leaves the body. Stay focused on the breath. If your mind wanders, gently bring it back. Again and again.
After a while, you may notice thoughts coming up. Don’t try to get rid of them, let them drift out with your next breath and bring your mind to focusing on your breathing again.
It is best to meditate for at least 15 minutes.
This is the easiest kind of meditation as it is practically effortless. All you have to do is listen to the soothing sounds and let the digitally embedded pulses gently guide your brain into the desired state.
Chose one of our brainwave-meditations. Find a quiet place, free of distraction. Make sure you are comfortable, in a chair or lying down. After starting the brainwave-meditation, close your eyes and try to relax. During the brainwave-meditation you should remain as calm and relaxed as possible. Keep your eyes closed and your mind open. Don’t try to decide ahead of time what you think is going to happen or what should happen. Let the process take you where it will. Take this as a special time for yourself only. Turn off anything that could distract you and choose the most comfortable position and clothes.
You may want to drink a glass of water before each session. Entrainment increases blood flow and metabolism, which can make you thirsty mid-session.
Another way to learn concentration is through the use of mantra. A mantra is the repetition of a sacred word. For example, you might repeat the mantra AUM a certain number of times. Repeating a mantra forces the mind to focus on a single thought.
The mantra is usually spoken softly or simply repeated in the meditator’s mind. You can sit in a yogic meditation position, or sit comfortably with your back straight. Focus on the mantra. If your mind wanders, gently bring it back, again and again. Thoughts and old memories might start coming up to the surface and that’s normal. Gently direct your attention back to the mantra.
It is best to meditate for at least 15 minutes.
Walking meditation is an excellent way to achieve the benefits of meditation.
While walking, become aware of your breathing. Notice the breath coming in and going out. Notice the breath filling up your lungs and pay attention to the way it leaves the body. If there are any distracting thoughts, send them out with the breath and bring your attention back to the breathing.
While focused on the breathing, start noticing your surroundings. You might be surprised at the things you will see. Notice the different colors, the blades of the grass. The colors might look brighter than usual. You will find out that you are noticing more and more things that have previously escaped your attention.
Pay attention to the sounds as well. Pay attention to the details – birds, road noise, people, or animals. Consciously tune in the these different sounds. You’ll find yourself hearing things that have merely passed you by before.
Notice the smells. Maybe the sweet aroma of flowers, maybe the smell of freshly cut grass.
Tune into your body’s movement. Notice the feel of your clothes on your body, the pressure of your feet on the soles, the air brushing onto your skin. Feel the movement of your arms, the movement of your legs. You will be fascinated at the new sensations that you will notice!
Before you end your walking meditation, take some times to take your thoughts and feelings back to your normal world.
Journey meditation combines imagery and visualization to achieve a meditative state. This form of meditation appeals to those who find peace by picturing themselves in a peaceful place.
Here`s how to do it.
Get into a comfortable position. Take a few cleansing breaths. Breathe in slowly and deeply for five counts, then exhale slowly for five counts.
Find a peaceful place. Close your eyes and concentrate on a soothing, tranquil place where you feel safe and calm. As distractions flutter through your mind, remind yourself that you`ll deal with them when you are finished meditating.
A quiet beach is an ideal mental destination for most people. Picture yourself resting on the sand. Feel the sun on your skin, hear the water lapping the shore, listen for the sounds of seagulls or see the ships gliding out to sea. You can use the same routine for any beautiful, serene place that calms you.
Journey meditation is also an excellent antidote for afternoon slump. This is a good time to take a short journey break. In as little as ten minutes, you`ll find that you`ve refreshed yourself.