Meditation Techniques
Meditation techniques vary, yet most have certain elements in common: a peaceful setting; comfortable sitting position (cross-legged on the floor or with an upright spine in an armchair); concentration on an object, sensation or movement; and, of course, breathing exercises to focus your attention.
If your mind wanders while meditating, simply bring it back to your breath – this practice is known as mindfulness.
1. Focused Attention Meditation
Focused Attention Meditation (FAM) is an increasingly popular style of meditation designed to teach individuals how to live more in the present moment and reduce anxiety, depression and addictions while improving mood, sleep quality, concentration and overall health. By practising FAM regularly it can also reduce anxiety levels as well as help combat substance addiction issues and addictions while simultaneously improving one’s mood, sleep quality, concentration and overall well-being.
Focused Attention Meditation requires the practitioner to select an object of concentration–for example breathing, mantra or visualization–and concentrate on it for the duration of their session. If their attention drifts elsewhere during this practice, simply bring it back on topic and bring back into focus if their mind wanders again. This method enhances concentration while minimising distractions; eyes may either remain closed or kept open, though straining of eyes should be avoided as this may lead to discomfort and possibly pain in eyelids or eyes.
Meditation requires finding a quiet space without distracting noises or light sources; some prefer sitting while others lie down to relax their muscles. Beginners should start their sessions off for five minutes at first before gradually increasing them over time.
At a focused attention meditation, it is also essential to be aware of any bodily sensations that arise, such as throbbing headache, itchy earlobes or an upset stomach. Any physical sensations should be recorded as they emerge to avoid becoming distracted during practice and distract from meditation itself. Also try not to focus on any thoughts that arise; doing so can make quieting one’s inner monologue difficult and disrupt focus – instead use mental labels such as “thinking” or “itchy” when thoughts start wandering off subject and bring your attention back onto topic more quickly.
Breathing correctly during focused attention meditation is of equal importance. While rapid chest breathing may help alleviate feelings of anxiety, practicing this technique will teach you how to take deep, slow breaths from your abdomen instead – helping keep the heart rate low and decreasing it; improving circulation while decreasing high blood pressure levels; remaining comfortable at all times throughout meditation session and ensuring it runs smoothly.
2. Transcendental Meditation
Transcendental Meditation (TM) is a type of meditation in which practitioners sit silently repeating a mantra in order to reach an altered state of consciousness beyond regular waking, sleeping and dreaming called transcendental consciousness. First popularized in the 1960s by Maharishi Mahesh Yogi’s promotion of it; proponents claim TM helps relieve anxiety, lower blood pressure and enhance concentration and intelligence – though some critics question its scientific basis despite over 600 studies backing its benefits.
One study concluded that Transcendental Meditation was particularly useful in aiding teachers suffering from burnout and stress. Teachers taught TM showed reduced signs of stress and depression than control group teachers; additionally they had better classroom behavior and less absenteeism than non-meditators. While other forms of meditation can be done independently, transcendental Meditation requires instruction by a trained practitioner; its teaching typically spans multiple sessions with a structured learning process which may appeal more strongly to people who prefer clear guidance when learning new skills.
An hour of TM typically lasts about 20 minutes and requires sitting comfortably on a chair with eyes closed, repeating your mantra silently in your mind’s eye. Your mantra could be any sound, phrase, or word which helps calm the mind by clearing away distractions; relax your body as much as possible while doing this exercise; much emphasis will also be put on creating an effortless body posture during meditation sessions. For optimal results it is wise to schedule meditation sessions at approximately the same time each day and stick to this schedule – but do keep meditating regularly as this ensures lasting benefits! A typical 20-minute meditation session should lasts 20 minutes and scheduled regularly so sessions occur regularly at regular times each day for optimal results.
As most people find meditation challenging at first, starting off with shorter sessions such as five or 10 minutes is best. Once they become used to it, their sessions can gradually lengthen over time. A quiet environment for your meditation sessions is important – try not to be distracted by noise such as music or television!
3. Qigong
Qigong is an ancient form of meditation involving physical movement, breath work, and mindfulness activities to improve overall health and wellbeing. Originating in China over millennia ago, its popularity continues to spread today. “Qi” can be pronounced “chee” and refers to vital energy flowing throughout our bodies via 12 regular meridians that move toward and away from internal organs while 8 extraordinary meridians provide additional benefits such as nourishment of tissues, muscles fascia hair nails and skin.
Movement and breathing help the body achieve parasympathetic dominance, shutting off its sympathetic nervous system (fight or flight) to bring about reduction of blood pressure and heart rate while simultaneously decreasing stress hormone levels. Furthermore, movement and calming breathing increase production of natural opiates such as serotonin and dopamine which help alleviate discomfort.
Studies of Qigong have demonstrated its potential to address various health conditions, such as depression, high blood pressure and chronic pain. It can also help improve balance for Parkinson’s patients as well as strengthen immunity.
When it comes to selecting a type of qigong, the key to finding one that suits you is first identifying its primary goal and desired learning style – for instance if they prefer solo practice or group classes – and determining their learning preferences accordingly. Once this decision has been made, people can then choose an approach suitable to them that aligns best with these elements.
Students of qigong often feel drawn to it due to its sense of community among practitioners who share an enthusiasm for this ancient form of meditation. You can find classes and instructors of this form in many locations – hospitals, schools, corporate offices, parks and retreat centers all offer classes or instruction – but one thing remains constant no matter where people choose to study: their deep connection to this universal energy that unifies us all on Earth – no matter their backgrounds – this bond unites all their students together under its auspices and love!
4. Vipassana Meditation
Vipassana meditation allows you to observe emotions and thoughts without reacting, in order to find inner peace and freedom from self-reference. Though vipassana can be practiced anywhere, many meditators find that attending retreats offers them more opportunity for concentration on their personal practice.
Vipassana requires great dedication and discipline to master. For this reason, many opt to attend one of India’s 100 or so Vipassana centers. Ten-day residential courses have an inflexible Code of Discipline that stipulates residents must remain on site throughout their course duration.
Each session should last 30-60 minutes and feature sitting, walking and lying down meditation practices. Your teacher will instruct you in various methods of meditation practice as well as provide clarity of the techniques involved.
Vipassana meditation will also teach you to observe sensations and feelings without judgement or reaction, with the ultimate goal being equanimity and compassion being universal human qualities. Vipassana is non-sectarian; anyone from Hindus, Jains, Muslims, Christians, Buddhists etc can take part.
Vipassana meditation offers many additional advantages beyond simply relaxing the mind, such as decreasing negative emotions like anger and greed, improving judgment skills and leading to greater happiness and balance in daily life. Furthermore, this practice can boost overall health benefits by decreasing stress and improving sleep quality.
Participants in this challenge must abide by strict rules during its ten days, such as not killing or stealing, no sexual misconduct and abstaining from intoxicants. While this requires commitment and effort on both parts of participants, in the end it’s worth it!
Vipassana meditation offers numerous advantages, and anyone from any religious affiliation or none at all can practice it. Studies conducted in prisons across Rajasthan and Gujarat have proven its usefulness in reform measures for prisoners.https://www.youtube.com/embed/DZbk6HhF7GE
