Examples of meditation techniques
Short introductions and examples of active & passive meditations
It should be mentioned again at this point: right / wrong , with these scores you will (also) in meditation fast in a dead end . There are not only different approaches to the subject through different techniques, but even within the techniques there are variations. For this reason, the following pages can and will only give an overview of the topic. If you use deviant techniques, or have learned a technique described here differently, then neither a right nor wrong rating is necessary. It is easy to recognize the wide bacon tower of the meditation approaches and techniques.
Follow the breath
The simplest and most universal of all meditation techniques, the breathing meditation , is a great starting point for your exercises. Pick a point over the belly button and focus on that point. Become aware of how your stomach lifts and lowers while breathing. Do not make a conscious effort to change your breathing patterns, just breathe normally.
- Concentrate on your breath and only on your breath.Do not “think about” your breath or judge it (eg: this breath was shorter than the last one), just try to “register” it and become aware of it.
- There are inner images that can help you: Imagine a coin on the spot above your belly button, and how it lifts and lowers with the breath.Imagine a buoy that drifts in the sea and rises and falls with the inhale and exhale;or imagine a lotus flower in your abdomen unfolding its petals with each inhalation.
- Do not worry if your mind starts to wander – you’re a beginner, and as with everything, it takes practice to meditate well.Strive only to concentrate your mind on your breathing and think of nothing else.Try to clear your mind.
Repeat a mantra
Mantra meditation is another common form of meditation in which one repeats a mantra (a sound, a word or a sentence) over and over again until the mind becomes silent and one falls into a deep meditation. The mantra can be anything as long as you can easily remember it.
- Good mantras for the beginning are single words, like peace, silence, or silence. If you want to use more traditional mantras, you can use the word “Hum,” which means “I am” in Sanskrit, or the phrase “Sat, Chit, Ananda,” which means Existence, Awareness, Surge.
- In Sanskrit, the word mantra means “instrument of the mind”. The mantra is an instrument that creates mental vibrations so you can free yourself from your thoughts and get to a deeper level of consciousness.
- Silently repeat the mantra over and over again while meditating and whisper the word or phrase through your mind. Do not worry, as your mind wanders, just focus your attention on repeating the word.
- When you get into a deeper consciousness, it may be unnecessary to repeat the mantra.
Concentrating on a visual object
Similar to a mantra, you can use a simple visual object to fill your mind with it and reach a deeper level of consciousness. This is a kind of open-eye meditation that some people find easier when they can focus on something visually.
- The visual object can be something you desire, even if many people find the flame of a small candle particularly pleasing.Other possible objects are crystals, flowers and images of statues of divine beings such as Buddha.
- Place the object at eye level, so you do not have to strain your neck to look at it.Look at it, nothing else, until your peripheral view is dimmed and the object takes your view.
- When you concentrate completely on the object, without other stimuli that reach your brain, you should feel a deep satisfaction.
Visualization is another popular meditation technique in which you create and explore a peaceful place in your mind until you reach a state of complete rest. This place can be anywhere you want – but it should not be completely genuine, but unique and personal.
- The place you visualize can be a warm sandy beach, a flower meadow, a quiet forest or even a comfortable room with a burning log fire. Whichever place you choose, make it your sanctuary.
- Once you enter your sanctuary, explore it. There is no need to “invent” your environment, they are already there. Just let her ascend into your mind.
- Soak up the sights, sounds and smells of your surroundings – feel the cool air on your face or the warmth of the flames that warm your body. Enjoy the room as long as you want and of course let it expand and become more tangible. If you want to leave it, take a few deep breaths and then open your eyes.
- You can return to this place on your next meditation, or you can just create a new place. Each place you create is unique and a reflection of your individual personality.
Body scan (body scan)
A body scan means focusing on each part of the body one at a time and consciously relaxing it. It is a simple meditation technique where you can relax the mind as well as the body.
- Close your eyes and find a starting point in your body, usually the toes. Concentrate on everything you can feel in your toes and make a conscious effort to relax tense muscles and release tensions. When the muscles are completely relaxed, walk over to their feet and repeat the relaxation.
- Move along the body and move from the feet to the calves, knees, thighs, buttocks, hips, abdomen, ribcage, back, shoulders, arms, hands, fingers, neck, ears and head. Take as much time as you want.
- When you have completed the relaxation of all your body parts, focus on your body as a whole and enjoy the sense of calm and relaxation that you have achieved. Concentrate on your breath for several minutes before completing the meditation.
Walking meditation is an active form of meditation in which one observes the movement of the feet and becomes aware of the connection of the body to the earth. If you want to do a long sitting meditation, you can interrupt it with some walking meditation.
- Choose a quiet place for your walking meditation, with as little distraction as possible. The room does not have to be very big, but you should be able to walk at least seven steps in a straight line before you have to turn around. If possible, take off your shoes.
- Keep your head up and your eyes straight ahead, with your hands crossed in front of you, and take a slow, big step with your right foot. Forget all the feelings in the foot and focus on the movement itself. After the first step, stop for a moment and make the next one. It should always move only one foot.
- When you reach the end of the path, stop and put your feet together. Then turn around on the right foot. Continue in the other direction in the same slow, big movement as before.
- When practicing walking meditation, you should focus only on the movement of the feet, nothing else, such as the lifting and lowering of the breath during breathing meditation. Clarify your thoughts and become aware of the connection between your foot and the earth below.
Continue with …
There are things and behaviors that are beneficial to meditation. Noticing them makes it easier (if not impossible) to achieve meditative states.