Meditation - Various forms of Meditation
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Various forms of Meditation

There are many forms of meditations. I have listed some below with a brief outline on what is involved.

MINDFULNESS MEDITATION

This meditation involves ‘bringing’ your attention and becoming aware of your sensations; your feelings, thoughts, images, sounds and smells without becoming involved in thinking about them.

You sit quietly and simply witness becoming ‘aware’ of whatever goes through your mind without reacting to any thoughts, memories or worries. This helps to achieve a more, calm, clear non-reactive state of mind. Think of it like looking at a panoramic picture of who you are and instead of narrowing your focus to a single object as in a concentrative meditation, just be aware of what is going on without placing any focus or thought on it.

After you finish, stretch your body and limbs. You may find you want to yawn while you stretch.

TRANSCENDENTAL MEDITATION

Transcendental Meditation is a technique where a word or phrase is used as a mantra. You sit quietly with your eyes closed and repeat the mantra over and over again for about twenty minutes at a time. It is good to do this at least once or twice a day. The mantra used will often relate to a single idea of ‘oneness’, with the Universe. For example the word ‘Shanti’ is often used which means peace.

The mantra’s function is to focus your mind in an accepting attitude while repeating your mantra. If distracting thoughts intrude you simply observe them, accept them and then gently return your focus back to repeating your mantra.

Another popular word to use is “Ohm” or ‘Om’.

You can also use phrases. If you are trying to gain oneness with your self then try and find a phrase that means that to you. For example you could use a line from a prayer or a song that brings about a feeling of oneness or a sense of being.

You can even direct a word or phrase to something that is in your experience which you want to resolve. For example you have a big job interview coming up, while meditating you can use the phrase “The interview will go well” or something similar. You can use a single word in a similar way such as “Heal” and focus on what it is you wish to heal. When using either method saying it in a rhythm, your subconscious mind will hone in on it. Using the word ‘heal’ will help with the healing process, however it won’t be instant. With the job interview your subconscious will pick up on your words and drive you so that you will conduct a great interview.

What you are doing in effect is using a ‘word’ or ‘phrase’ as an affirmation and compounding its effect into a very short space of time. (If not already you should read the article on affirmations in the resources).

After you finish, stretch your body and limbs. You may find you want to yawn while you stretch.

JOURNEY MEDITATION

A Journey meditation combines imagery and visualisation to achieve a meditative state.

If you are someone that finds peace by picturing themselves in a serene, peaceful place then this mediation is ideal. For example picture yourself on a quiet beach resting on the warm golden sand, feel the sun on your skin, hear the water lapping the shore, listen for the sounds of seagulls. Bring you image alive with all the colours, smells and sounds. You can use any imagery or visualisation that brings on a beautiful, serene place that calms you.

Try and use this method twice a day. In the morning as you are waking is a good time as this can improve the whole tone of your day, then mid afternoon when you reach a low point. You only need five to tem minutes.

MOVEMENT MEDITATION


Movement meditation will appeal to those who perhaps use yoga or tend to achieve a meditative state of mind by moving their bodies.

Stand in your space and then place your palms facing upwards by your waist at your sides. Slightly close your eyes just enough so that you can see your hands. Now just allow your body to make whatever simple, slow movements that come naturally.

Allow your body to decide how to move. Don’t tense any parts of your body it should be completely loose. If at any time you want to close your eyes this is ok just as long as you maintain your awareness of what your body is doing.

As your body ‘shape’ changes, sense which muscles are moving as you move. Try and notice the changes caused by one movement on another. You will sense movement in one area will involve muscle change somewhere else. Notice your sense of balance.

Try not to use any mental control telling your muscles what to do. Let those body parts of you that want to move, move, while being engaged with your mind. Try not to think too much keeping your body movements simple. Try not to move too many parts at once. It is easier to keep tract of fewer simpler movements.

If any intruding thoughts come in trying to distract you, gently bring yourself back to your awareness of your body movements.

After you finish, stretch your body and limbs. You may find you want to yawn while you stretch.

BREATH WATCHING MEDITATION


This meditation is exactly as it says that is, watching and being aware of your breathing.

Close your eyes. Begin taking in slow deep breaths through your nose and exhale slowly through your mouth. As you breathe become aware of how your breath travels in through your nostrils and throughout your body. Breathe in using your diaphragm, just below your chest area. If you are doing this properly your stomach will go out as you breathe in.   

Keep all of your attention on your breath. If any intruding thoughts come in don’t use any force to remove them. Just gently bring your awareness back to your breathing.

Try this meditation once or twice a day. If you’re new to meditation then this one is a great one to start with as it is simple and can be done almost anywhere.

After you finish, stretch your body and limbs. You may find you want to yawn while you stretch.

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