“In the Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘games’ in the U.S. It’s a group of activities, not a solitary thing,” University of Wisconsin neuroscience lab executive Richard J. Davidson, Ph.D., revealed to The New York Times.
We know that for beginners, it is quite difficult to sit and meditate without having any previous experience of how to meditate. But, we have some techniques which can guide you through this process when you are commencing to meditate.
Here are 5 remarkable meditation procedures we’ve gathered that can assist you to start:
1. Breathing Meditation
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It is said that “meditation is not concentration, rather than it is a deconcentration”. You don’t have to concentrate to meditate. Get yourself in a relaxed posture and just sit with your eyes closed. Start taking a long deep breath in and breath out slowly. Every incoming breath energizes your body and every outgoing breath relaxes your body. Keep the focus on your breath and just observe your thoughts. If your thought rambles — and it will — don’t bother or examine yourself, this is common in the start. Gently bring your awareness back to your breathing and proceed further.
2. Mantra Chanting Meditation
The early Sanskrit word, “aum” is a mystical syllable usually practiced in hymns or as a meditative mantra. By reciting a holy term or significant expression (including short sanctions) you can draw your mind to a phase of concentrated tranquility. You can say the mantra loudly or recite it quietly.
3. Mindfulness Meditation
This kind of meditation enables you to be completely being in the while by drawing your awareness to the emotions inside of your body. Begin by concentrating on your breathing then let yourself to grow conscious of other thoughts — how you’re lying, where you feel pressure or tingling or comfort. The purpose here is to grow a neutral witness. Try not to interpret or find anything you feel or any thought that crosses within your mind. Simply examine.
4. Moving Meditation
If lying tranquil for too long gives you wiggle, try the walking meditation method. You can do this simply around anyplace, although a field or other pleasant atmosphere is perfect. Just concentrate on your body as it drives: your arms as they swing, your legs as they raise and enlarge, your feet as they grow and reach the ground. As with all meditation methods, when you find your mind rambling, tenderly bring your awareness back to the movement. Try not to judge, just examine the awareness of body moving.
5. Hollow & Empty Meditation
This meditation procedure enables you to be conscious without any particular focus. Just sit silently with your eyes closed and allow thoughts to float easily in and out of your consciousness. As they come and go, recognize them without any judgment or affection.
These meditation methods are easy to begin your meditation practices or improve your current practice. Sit for meditation every day for at least 20 minutes. You will start feeling the difference at a very early stage. And you can release your stress by practicing your meditation on a regular basis.