5 Meditation Techniques That Work Like a Charm

Feel Great...Meditate.

The practice of meditation is literally thousands of years old, with Indian scriptures discussing different methods as many as 5,000 years ago.  These practices have continued into the present day because so many people have experienced the positive effects of meditation.

We’re going to look at five different techniques today, but first, I’d like to offer an argument for WHY you should care.

The Benefits of Meditation

Above all else, meditation is a form of deep relaxation.  Whether or not a person wants to delve into the metaphysical aspects of meditation, it is impossible to ignore the fact that simply taking time out of our hectic lives for a few minutes of intense relaxation is a positive thing.  Stress is such a pervasive side effect of modern life, and giving your body and mind the time and opportunity to relax and refresh can make a huge difference in both your physical and mental well-being.

To take it a step further, many people also feel that incorporating meditation into daily life can help to overcome major obstacles, such as anger issues, depression, and even addictions.  It’s easy to see how this is possible when you realize that many of these ailments are the adverse side effects of too much stress.  By learning how to relax—and perhaps more importantly, giving ourselves permission to relax—we can help prevent many of the feelings that lead to these outcomes.

Still not convinced? Here are 100 benefits of meditation.

For Those New to Meditation

A lot of people are intimidated by the idea of meditation.  They feel that it’s too difficult or complicated.  Some may even feel a little silly about trying it out.  Really, though, meditation doesn’t have to be hard; in fact, it shouldn’t be.  If you’re worried about what other people will think, it may help to know that you can meditate just about anywhere, so you can try it out when you’re alone and see how you benefit.  You may discover that you feel more refreshed afterward, that you’re calmer, and that your heart rate and blood pressure have lowered to a healthier level.

Meditation Technique #1:  Om

When you picture meditation, you may have an image of someone sitting cross-legged on the floor uttering the sound “ohh-mmm.”  This is not so far from the truth, actually.  That “ohh-mmm” sound is the syllable “om,” and in some cultures, it has very special significance.  While sitting or lying quietly, repeat the mantra “om” to yourself over and over.  You can choose to do this aloud or silently.  The most important aspect is that you allow yourself to relax fully as you repeat the syllable.  As you do so, your breathing should deepen, which increases blood flow to your brain and stimulates thinking and awareness.

Meditation Technique #2:  Concentrating on a Flame

As I mentioned, some people are intimidated by meditation, and the idea of chanting “om” might be throwing you off a little.  Instead of letting go of the idea of meditation altogether, why not find a technique that works for you?  One such idea is to sit in a dim room with a lit candle about four feet in front of you at eye level.  Focus on the flame and allow your mind to become still.  You may find that at first your mind actually becomes more active, but if you allow these thoughts to run in and out of your head, you will soon find that things are becoming quiet as you simply stare at the flickering light.

Really observe the flame, top to bottom, concentrating on the heat and the light that it gives.  You will likely become highly aware of its movement and glow.  Imagine that there is a similar flame inside every person, creature, and inanimate object and feel its energy as it courses through you.  It also helps us to recognize how we are all connected.

Meditation Technique #3:  Movie Review

When you lay down at night, do you often find little pieces of your day flitting in and out of your mind, keeping you from falling asleep?  This technique can not only help you put those thoughts (and your body) to rest, but it can even help to improve your memory.  Upon laying down at night, close your eyes, and do a mental review of your day by watching it as if it were on a movie screen and you were the only audience member.  Start with the very first memory you have of the day, perhaps of opening your eyes and turning off your alarm.  Next you probably got out of bed and walked out of your room.  Visualize everything you can remember from your day, but also take the opportunity to feel the feelings that accompanied each activity.  Were you excited about something that happened today?  Worried?  Recognize and acknowledge those feelings.

At first, you will likely find that you don’t remember all that many details from your day, but as you continue to practice this technique, you will remember more and more.  In fact, you will likely become more observant during the day as a result.  Not only that, but after watching your day on that mental movie screen, you have given your mind the chance to quiet and prepare itself for sleep.

Meditation Technique #4:  Take in the Positive and Release the Negative

This technique allows you to let go of many of the negative emotions that may be holding you back or keeping you from being as happy as you would like to be.  Begin by sitting or lying in a comfortable position.  Breathe in deeply, so that your diaphragm expands with each inhalation.  It may help to put your hand on your stomach the first couple of times so that you can feel your diaphragm rise and fall.  Once you have relaxed in this way for a couple of minutes, start to give names to your breath as you inhale and exhale.

For example, when you breathe out, tell yourself that you are exhaling selfishness.  The replace it with something positive, such as compassion, as you inhale.  Next you may want to exhale sadness and inhale peace; exhale ego and inhale humility; or exhale nervousness and inhale confidence.  Take your time and focus on those things you want to eliminate and those things you want to accept.

Meditation Technique #5:  Prayer

Prayer and meditation have much in common.  In some cases, the two are actually one and the same.  In order to consciously use the practice of prayer in meditation, try this technique.  Sit or lie quietly in a place where you can relax and be alone.  Say prayers in the normal fashion, but make a point to mentally observe yourself as you do so.  In this way, you become almost a “witness” to your own praying.  You may find that you become a little judgmental of yourself as you pray for things that seem selfish.  Acknowledge this feeling and let it go, continuing to observe yourself as you pray.   Make a point to pray for others.  Choose specific people or groups to pray for.  Then allow yourself to offer a prayer for everyone and everything in the world.

As you see yourself praying, you will likely feel the positive emotions that are created within you as you ask for blessings, healing, and understanding.  You will likely find that the more selfless your prayer is, the more positively you are affected by it, too.  This encourages you to continue to become less focused on self and more compassionate and, in the end, more fulfilled.

Conclusion

Meditation can be a powerful tool for changing your outlook, as well as for improving your health, creating more energy, and simply feeling better.  The techniques outlined here are not at all difficult, but they can be life-altering if used in a positive manner.  By giving yourself as little as 10-20 minutes a day to meditate, you can experience benefits that go along with reducing stress and taking a few moments for yourself.

“If you want to find God, hang out in
the space between your thoughts.”
-Alan Cohen-

Recommended reading:

Mindfulness in Plain English by Bhante Henepola Gunaratana

This is a great beginners guide on how to inject mindfulness into your daily life. It is one of the most simplified books on the subject, but at the same time, very informational. If you are new to meditation and mindfulness, this one is a must read. Want to read this great book online? You can read it here.

Read more about it at Amazon.com.

8 Minute Meditation by Victor Davich

Do you think you don’t have enough time in your day to meditate? Now it only takes you 8 simple  minutes. In this amazing book, author Victor Davich will show you how to implement a simple yet powerful 8 minute meditation into your daily life for profound changes.

Read more about it at Amazon.com