Basic Meditation Techniques
There can be many various reasons why you want to start meditating. And there are so many different types of meditation and you don't know which one to pick since you are a beginner. But you only have to be clear about your goals, find the most suitable technique for you and just stick to it. After you have learned the basics, meditation is a really simple thing to do – meditation is about simplicity. We are attempting here to give you a brief idea about the main meditation types and techniques. We hope that this article will be useful and you will start to explore the wonderful world of meditation! Do you want to jump right into it? Why don't you check out these Free Meditation Videos?
One really important thing to keep in mind as a meditation beginner: meditation has to be comfortable! You are only making progress if you feel comfortable about what you are doing. Later, as you are becoming an advanced meditation practitioner you will learn how to ignore all the body inconveniences – but for now just try to comfort yourself and concentrate on the inner you!
Buddhist meditation techniques are some of the oldest forms of meditation – they have been developed over thousands of years. Important to mention right at the beginning, that you don't have to be a Buddhist to do Buddhist meditation. There are two main classes of Buddhist meditation practices: Samatha and Vipassana. Samatha is designed to develop the ability to focus attention, whereas Vipassana consists of practices to help develop insight and wisdom by seeing the true nature of reality.
In Christian spiritual training meditation means thinking about a certain topic. In the Eastern sense you want to become detached from your thoughts and just experience "being nothing".
Essentials for meditating
To practise meditation effectively you need a few things – first of all a quiet place with minimum distraction. As a beginner this is essential but later when you will have enough experience you will be able to perform meditation almost anywhere.Apart from the quiet place you need to maintain a comfortable or poised posture. Sitting is better for meditation than lying down because it prevents the energy flowing and there is a chance to fall asleep! You might want to meditate in a semi reclining position on your sofa or on your armchair which supports the back of your head. If you want to follow the Eastern techniques, you might even attempt to sit in the classic Lotus position – but be careful! As a beginner you might find it difficult and maybe even painful. Don't stress, for now, just sit comfortably and enjoy the meditation – you will have time to master the Lotus position later.
Techniques for beginners
- Mindfulness of Breathing. This technique helps you to relax your body and release the pain and stress. Just concentrate on your breathing, in and out, in and out. Don't think, just focus on the physical existence and the essential part of it: breathing. The goal is to not to think – just ease your mind and let go the problems. Do not think.
- Visualization. This is one of the easiest techniques. You simply have to think of a physical object in your mind. Visualize it, just look at it and admire it. Stop thinking about other things just dedicate all your attention to this chosen object. You will be able to enter a state where you become one with the world around you – you are the object!
- Concentration. Concentrating means being at the centre, focusing only on a single point. All you have to do is shut off your thoughts apart from the one that you are focusing on. When you do that properly you don't sense time – because time doesn't exist. Only you and your chosen point. To practise concentration all you have to do is to look at a physical scene then close your eyes and recreate the picture mentally. See every little detail, feel every move! Exclude all other thoughts just live in the picture! This technique will help you to develop mental imagery and you will be more focused. Try to practice this every day for at least a few minutes!
- Transcendental Meditation. Transcendental meditation is an ancient Vedic technique introduced by Maharishi Mahesh yogi in 1958. This is a simple yet powerful process – just sit comfortably with eyes closed and look inward. In this silent and peaceful level of consciousness your body gains deep rest and gives you inner energy.
