Meditation is the art and science of retiring into the still, very peaceful place within in which the mind is silent and calm but alert. You can be in (or out of) meditation when you are playing a game, working, or seated in the lotus position in a room or on top of the mountain. Meditation is the first step towards the inner transformation that will take you to a higher level of spiritual growth which enables you to achieve your real human potential. It is, therefore, a way of transforming the self through transformation of the mind. It also bestows on you many physical, emotional and mental health benefits, enhancing every area of your life. That is why you should learn how to meditate.
The word “meditation” refers to a family of different activities, each of which requires different mental skills. There is no right or wrong practice. Simply find the technique that works better for you and stick with it as your daily practice.
This technique teaches you how to concentrate by focusing your attention on a single thing such as a word, counting beads on a mala, the breath, a mantra, a repetitive gong, or staring at a candle. When the mind wanders, simply refocus your awareness on the object of attention. Do not pursue any thoughts that arise; simply watch them and let them go or else you end up daydreaming.
The seven major chakras, from the base chakra to the crown chakra, are the points through which the physical body receives energy from the environment into the major organs and systems. When a chakra is blocked you develop an imbalance in a related system which manifests as physical, emotional or mental symptoms. Chakra meditation is an effective and safe way of unblocking chakras, restoring chakra balance and healing yourself without the use of medication.
In this technique you observe thoughts as they arise and pass through the mind. You learn not to get involved in the wandering thoughts but to be aware of each thought. The idea is to understand the patterns of the thoughts and feelings. Over time you develop awareness of the human tendency to judge experiences too quickly and label them as good, bad, pleasant or unpleasant. Mindfulness meditation results in inner balance.
If you cannot sit still for long, try the walking meditation technique. Walk in the garden, the park, the beach, the forest or any other pleasing natural environment. Focus on every movement that your body makes such as the swing of the arms, your legs as they bend and extend, and the feet as thy rise and touch the ground. When your mind wanders, simply bring it back to the movement without judging.
Empty Mind Meditation
There is nothing to focus on in this technique. Sit quietly and comfortably with eyes closed. Then allow thoughts to float freely through your mind without judgment or attachment.
This technique involves the use of a recorded voice that guides you through a meditation and helps you to reach a calm and peaceful state—one step at a time. You can find free and paid meditations online.
Present Moment Meditation
With eyes closed, start by focusing on the breath, then on the feelings, then on the sense of touch, then on the sense of hearing. Then reverse the process by focusing on hearing, then touch, then feelings and then on the breath.
Try these techniques at different times till you find one that suits you and stick with it. During meditation, continue breathing slowly so that the body is oxygenated and relaxed. Better still, take a course in meditation so that you learn the correct way of doing the meditation techniques.