Chapter 4 – Different Techniques Of Meditation
To help broaden your horizons, here are a few of the most commonly practiced methods of meditation you can try.
Can meditating be as simple as paying attention to your breath for a few minutes? Yes it can! Relax in whatever position works best for you, close your eyes and start to pay attention to your breathing. Breathing through your nose gets your diaphragm involved and gets oxygen all the way to the bottom of your lungs. As your mind wanders, just re-focus your attention on the air going in and out of your nose. Try this for a few minutes or longer and you will begin to feel its effects.
Meditating can create a kind of "awareness without object," an emptying of all thoughts from your mind. This technique involves sitting still, often in a "full lotus" or cross-legged position, and letting the mind go silent on its own. It can be difficult at first, particularly after a stressful day but with practice it will become easier.
This one gets the body involved. It can be outside or simply walking back and forth in a quiet room. Pay attention to the movement of your legs, body and breathing as you walk. Try concentrating on the feeling of your feet contacting the ground. When your mind wanders, just keep bringing it back to the process of walking and breathing. Meditating outside in this way can be difficult because of the distractions. If you do decide to try it outside, find a quiet place with level ground.
A practice Buddhists call Vipassana or “clear insight” meditation, is the art of becoming deeply aware of what is here right now.
You focus on what's happening in and around you at this very moment, and become aware of all the thoughts and feelings that are taking your energy from moment to moment. You can start by watching your breath, and then move your attention to the thoughts going through your mind, the feelings in your body, and even the sounds and sights around you. The key is to watch without judging or analyzing.
Many people find it easier to keep their mind from wandering if they concentrate on something specific. A mantra can help. This is a word or phrase that you’ll repeat while meditating. In some cultures, an experienced master chooses it for you. If you are working on this alone, you can use any word or phrase that works for you, and can choose to either repeat it aloud or in your head as you meditate.
Concept Meditation
Some meditative practices involve the contemplation of an idea or scenario. An example of this is the "meditation on impermanence," in which you focus on the temporary nature of all things, starting with your thoughts and feelings as they come and go.
There are many other types of meditation, such as the meditation on loving-kindness or object meditation. Each type has its own advantages and benefits.