Meditation Techniques
We are living hectic lives where we are constantly going through a sensory
overdose. It is the high-stress levels of modern work-life that wears us out and
dulls our senses. Meditation can be a great remedy to attain relaxation and
achieve a state where our senses are hyper-aware of every single sensation.
Below are a few tried and tested meditation techniques that you would
definitely enjoy practising.
1. Basic Meditation for Beginners
If you are a beginner then it's better to start from the basics. Follow the
instructions below:
● Sit down or you can also lie down if you prefer that.
● Close your eyes and breathe without forcing your breath or regulating it.
● Allow the breath to come and go naturally.
● Be aware of breathing as it comes and goes. Take note of the elevation
and dissent of your chest, abdomen, and shoulders.
● Don’t let your thoughts wander and focus on breathing.
● Start by doing this for at least 3 minutes. You can slowly expand the
duration of meditation.
2. Zen Meditation
This meditation technique comes from the ancient Buddhist tradition. Zen is
considered helpful in fostering the presence of mind and mental alertness. It is
very similar to the basic meditation technique explained above. To practice Zen
meditation, you have to do the following:
● Sit in an upright position and focus on your breathing.
● Especially be aware of the way your breath comes in and out of your
stomach.
● Let your mind relax and do not force yourself to think of anything in
particular.
3. Mantra meditation
Mantra meditation is pronounced in both Hindu and Buddhist traditions. If you
tend to focus easily on words instead of breathing or silence bugs you then this
technique will suit you better. Follow these instructions:
● Choose any mantra. Mantra is a repetitive sound that resonates with
your mind and helps you relax. It can be anything, from the commonly
used "Om" to a word or phrase you like.
● Chant the mantra for a few minutes and try to be aware of your
surroundings.
4.Spiritual meditation
Spiritual meditation is prominent in the east, especially in the Hindu tradition.
You can think of it as a prayer to God or the Universe.
● Sit in silence for a few minutes and reflect on your surroundings.
● Try to establish a deeper connection with whomever you are praying to.
● You can light incense sticks or use essential oils to create a spiritual aura
or ambience. The fragrance would help you with spiritual meditation.
5. Qigong
This technique originated from the Chinese Taoist tradition. Qigong could be
understood as nurturing life energy. Blending physical activity with breathing
exercises, this meditation technique will help you vitalise yourself.
● Be seated in a relaxed position while keeping your back straight.
● Try to centre yourself to achieve balance, then gradually relax every part
of your body.
● Start deep breathing. Slowly your lower abdomen will relax. Focus
completely on the breath. Slowly you will feel your mind relaxing and
vacating thoughts.
● Now bring your attention to your centre. This spot is about two inches
over your belly button. This is where your qi energy resides. Repeat this
for a few minutes every day and gradually extend the duration.
6. Visualization-based meditation.
If you are not enjoying breathing exercises, physical movements, mantras, or
prayers as the meditation method, then visualization-based meditation might
help you get started. All you have to do is imagine something relaxing or
peaceful. For instance, you can close your eyes and try to imagine that you are
sitting beside a river. You can further imagine small, more delicate details like
the clean blue colour of the river. Visual meditation is effective in making you
aware and giving you a strong sense of the present.
7. Sound Meditation
Sometimes all you need is a melody to get started with your meditation.
Instead of following a certain routine or set of instructions, sound meditation
requires you to simply enjoy the music you are listening to. The only caveat is
that you have to focus on the sound and do not let your thoughts go astray.
The sound can be anything from ambient sounds to the chirping of birds in the
morning. You can also find several curated meditation playlists online. You can
pick the one that works best for you.
Hopefully, you will be able to find the meditation technique that is well-suited
for you and helps you relax your mind. The aim of meditation is to achieve
awareness of the present moment. Meditation allows us to truly live in the
moment. Therefore, choose the technique that works for you and start
meditating. It has the power to transform your life.m
