A lot of people consider meditation to be a skill requiring a lot of time and effort. However, most meditation techniques can be simple to learn and use in your daily life! For instance, the mind being fixed on a single thought, day dreaming, looking at the sea or watching a burning flame. The main idea behind meditation is to focus on one thought or object. Over the years, various meditation techniques have been created which are now universally used.
5 Easy Meditation Techniques
1. Breathing Meditation
This is one of the best meditation techniques for people who are new to meditation. Through simply focusing on your breath your mind can concentrate on something without thinking. This practise eventually helps you to deeply relax.
Sit in a quiet place in a relaxed position, slowly close your eyes and start observing your breath. Observe how you feel when you inhale air through your nostrils, down into the lungs and out again through the nostrils. Don’t try to force or control your breathing, instead let it flow.
In case your mind wanders, don’t get irritated or criticize yourself, which this is normal for beginners. Acknowledge each thought and bring your attention back to your breathing. Begin with a few minutes and increase the time period as you become more experienced. You can also try ‘alternate nostril breathing’ or ‘breath retention’.
2. Focused Meditation
If the idea of clearing your mind of all the daily clutter stresses you out, maybe you should try focused meditation. This is one of the easiest forms of meditation techniques because you can focus on an object, mantra or sound.
The idea behind this meditation technique is to concentrate or focus on one of these things for the period of your meditation. An example of a focused meditation technique is candle meditation. Sit in a dim room with a lit candle at a distance of about four feet from the candle, so that it is at eye level. Allow your mind to be calm, and focus on the flame and simply keep staring at the flame. Observe the flame – its light, the way it sways, the light and heat it gives. This is a very soothing style of meditation. Feel its energy and just be.
3. Mindfulness Meditation techniques
This is one of the most well-known techniques of meditation. It’s about being aware of what’s happening around you. In this style of meditation you don’t focus on one single thought or object, instead, you allow your thoughts to flow from one particular thing to another.
For instance, if you live in a noisy place you don’t have to close the windows and seek silence in order to meditate. You just have to let your mind be aware of all the noises (the children screaming, the vehicles passing by etc.) with closed eyes and relaxed seating posture. You open up to the environment around you, you learn to live in the present moment, and that’s how you to mindfully meditate.
4. Using Prayer For Meditation
Meditation and prayer have a lot in common. It’s acutally easy to use prayer as a form of meditation technique. Just sit in a quiet place, preferably where you can be alone and relax. Say your prayers the way you normally do, but make sure you observe yourself as you pray. Witnessing your own prayer might make you judge yourself when you ask for ‘selfish’ things. Stay away from judging yourself and continue praying. Do pray for others. Then, allow yourself to pray for everything and everyone in this world. Praying leads to healing. Over time, you will realize that the more selfless your prayers are, the more positive you feel. This meditation technique makes you compassionate and grateful, ultimately, more fulfilled.
5. Movie Review
When you go to bed at night, do you often find little details of the day bothering you, keeping you from falling asleep? This meditation technique not only helps your mind and body to relax but also improves your memory! When you go to bed at night, close your eyes and think of how your day started, from the time you woke up, to how you met people on your way to work and what conversations/thoughts you had. In short, have the entire day’s review in your mind as if you’re watching a movie.
Visualize everything. Did you meet an old friend today? How did you feel? Were you excited about something that happened today? Were you upset about something? Recognize those feeling and situations. Then, acknowledge them and continue with the mental review. As you practice this meditation technique, you’re likely to become more observant and sharpen your memory at the same time. And while doing this, you give your mind a chance to be quiet and fall asleep without forcing yourself.