Meditation

Meditation is a form of thinking and pondering deeply. This deep form of focus is usually practiced in conjunction with breathing exercises, and sometimes the use of physical stretches and light exertion.

 

There are eight forms of popular methods, however, on an international scope there have been found to be up to twenty-three or more known methods.

 

For our purposes here, we will deal with the seven most common meditative techniques.

 

 

1. Mindfulness Meditation

 

The technique of Mindfulness Meditation uses physical breathing exercises to help one focus on being fully present in the moment. Mindfulness means to be aware of where we are and what we are doing at the very moment.

 

Mindful meditation can be done in a quiet place, however, it can be practiced anywhere at any time. While using deep, slow breathing, one focuses on your thoughts and emotions without passing judgement on it. While breathing and focusing on your present moment, focus out anything out that may distract us from our current moment. Many use this method of meditation to calm themselves, or give them focus and great clarity for greater productivity.

 

 

2. Transcendental Meditation

 

This technique uses simple words, phrases, or sounds in a repetitive manner often referred to as a mantra. This method helps to focus and calm oneself to a state of deep relaxation and rest.

 

It is usually done in a comfortable sitting position with your eyes closed. Normally, it's practiced for 20 minutes, and twice daily. This technique easily brings a deep and peaceful state with very little effort.

 

 

3. Guided Meditation

 

This form of meditation is referred to as "guided" simply because a teacher, or guide helps you throw the meditation process.

 

It is a unique form of meditation that uses imagery or visualization and therefore, is often called guided imagery or visualization as well.

 

It encourages the engagement of all of the senses of smell, sounds, textures while focusing on imagery to lead one to a state of calmness and peace through the use of the imagery.

 

 

4. Vipassana Meditation (Sayagyi U Ba Khin Tradition)

 

This is a very ancient form of East Indian meditation that was introduced 2,500 years ago. In fact, many of the mindfulness meditation that is taught in North America has its roots in Vipassana meditation.

 

This kind of meditation focuses on physical sensations of the body with a very strong emphasis on establishing a connection between the body and the mind. Vipassana is taught with the specific goal of transformation through self-observation.

 

Teachers of this discipline claim that this constant interconnection between body and mind creates a balanced mind full of love and compassion. This is accomplished through the highly disciplined concentration of connecting the body and mind through breathing and focusing on the physical sensations while the eyes closed or partially closed, then observing ones own breath while inhaling and exhaling.

 

Continually refocus on breathing as it is not uncommon for the mind to be tempted to wander.While maintaining your breathing, begin to focus on any other physical sensations, feelings, or thoughts in a non-judgmental way. Accept your thoughts and feelings as they are as an observer - they simply are.

 

Continue to breathe and then slowly become aware of your surroundings as you open your eyes again. Continue this technique for five to ten minutes a day either in the morning or at sunset. Within about a month you can increase the time as you feel comfortable as become more proficient in your focus and breathing.

 

It is important to note that Vipassana is best and most typically taught in a ten day course. Students must follow a strict regimen of abstaining from any form of intoxicants, telling lies, stealing, sexual activity, and the killing of any species.

 

 

5. Loving kindnesses Meditation (Metta Meditation)

 

Similar to Vipassana and Mindfulness Meditation, Metta, or Loving Kindness Meditation uses phrases of well-wishes directed towards yourself and others in the same manner as Vipassana does. It uses breathing techniques as well as visualization used in other meditative methods.

 

You begin by placing yourself in a comfortable position, and then similarly to mindfulness meditation, you begin to focus on breathing. Once you find that you're focused and at ease, them you engage in a repetitive Mantra wishing well first towards yourself, then towards family or friends. During this practice, you would engage in visualization picturing yourself and then others. Many teachers of Metta Meditation encourage students to especially visualize those they have difficulty with as they repeat their well-wishes.

 

 

6. Chakra Meditation

 

Chakra is an ancient Sanskrit term meaning "wheel". It can be traced to India and it refers to the centers of spiritual energy and power. It is believed that there are seven centers of these spiritual centers of power that are thought to be located in different areas of the body. Each area of chakras have different colors.

 

Chakra meditation uses relaxation techniques and visualization to help bring balance to each of the seven centers of power to achieve well-being.Some of the techniques that are used usually involve picturing those areas of the body that hold the chakras and there colors associated with them.

 

Some techniques even use candles or crystals that are have the associated colors of each chakra to help with concentration while meditating on the centers of power.

 

 

7. Yogic Meditation

 

This is another form of meditation that originates from India. There are many differing styles and classes of Yogic meditation. However, each have a consistent practice of using different postures as well as breathing techniques to help achieve a balance of physical flexibility and calmness of mind.

 

The physical positions requires great focus and concentration and those who practice it are encouraged to focus out distractions and stay present in the moment.

 

Again, because there are many forms of Yogic meditation that require differing styles of physical postures, it is best to experiment with which style is manageable to you. If you have physical limitations, it is best to consult with a physician to decide which style is best for you.

 

 

8. Scriptural Meditation

 

This is a form that I use. In Judeo-Christian practices, meditation from the holy books of the Bible (using the scriptures within), is also a very ancient form of meditation that has its roots in ancient Judaic origins used by the Jewish sages of old.

 

It uses all forms of the above mentioned techniques. It can use a type of "mantra" technique that uses speaking scripture out loud or focusing on the scripture quietly and internally. It also uses breathing as a way of calming the mind and focus. It can also involve asking a higher power to invite that power in the process of visualization as well.

 

Some, also use the technique of mindfulness to focus on calming each part of the body, become mindful of the present, then focus on scripture and visualization. It can even use praying scripture as well as pondering it and its relevance to the one meditating.

 

I have mentioned before that the one meditating may also use inviting the higher power to also get involved as well. In Christian meditation, this means one can use portions of the processes above, or successive combinations of them. What is a different and an added practice is something called "practicing the Presence of God"; meaning that at one point the one meditating quiets themselves, resting from visualization and all other forms, and then, while eyes are closed, practices sensing spiritually the presence of God.

 

Although this is considered a unique practice among practicing Christians, that is not to say that it may not be used by other faiths. It is possible that many others do, however, it has not been well noted. By all means, I support any other faith to either use, or if it is something common, to continue to use this very rewarding practice.

 

 

Wrap it Up

 

Many cultures and faiths have used different forms of meditation. Many still do, and many very ancient forms have been "resurrected" so to speak. They all have the benefit of calming one, developing focus, and many studies show that those who practice these techniques are proven in the medical field. Here are some of them:

 

 

For further information please follow the link: https://www.healthline.com/nutrition/12-benefits-of-meditation