Meditation Techniques

Re-discover “you” with meditation techniques. Meditation is a disciplined process of returning to your true nature.

Meditation’s practice guides you…

• away from habitual, restless thoughts;

• away from afflictive emotions;

• away from worry and stress; and

• toward peace, happiness, aliveness, your true self.

You can meditate and enjoy its many benefits. I know because I meditate. If I can meditate, you can meditate!

Meditation brings me so much energy, peace, and sense of well being that I haven’t missed a day in 30 years.

Here’s research on why meditation is an important part of natural health and holistic healing.

Meditation’s Benefits and Research

Transcendental Meditation and Mindfulness Meditation are the most researched meditation techniques with hundreds of studies confirming their benefits. Proven benefits include:

• Reduction of anxiety

• Reduction of depression

• Reduction of panic symptoms

• A deep state of rest

• Reduced respiratory rate

• Reduced blood pressure

• Reduced basal skin conductance

• Reduced blood plasma lactate levels

Meditation training is now widely recognized as an important component of health and chronic disease management programs.

Most reputable medical centers offer meditation techniques in their programs. For example, on the east coast, Massachusetts General Hospital Benson-Henry Institute for Mind Body Medicine and on the west coast, the UCLA Mind Body Institute.

Types of Meditation Techniques

Meditation is not the invention of any one person or one school or one religion. Serious persons, from all corners of the earth, searching for ways to improve the human condition repeatedly developed forms of meditation.

There are many types of meditation techniques. One is not necessarily better than the other. Though they vary in their methods, they all eventually arrive at the same place.

So choose one you prefer, or seems to come easy for you, and begin. Later, usually months or years after having worked seriously in one technique you can move on to others or combine others with the one you have chosen. Here we’ll explore these meditation techniques:

• Breath Meditation

• Mindfulness Meditation

• Transcendental Meditation (TM)

• Yoga Meditation

• Chakra Meditation

• Zen Meditation

• Loving Kindness Meditation

• Native American Meditation

• Centering Meditation

How to Get Started

A meditation teacher or guide is helpful, but not required. Many find that they learn faster and/or easier when they learn with a group. Check locally for meditation classes often held at colleges, universities, hospitals, or places of worship.

There are many helpful resources available including the articles you will read here as well as meditation techniques CDs, and DVDs.

Meditation Tips

Set aside time just for you.
Let others know not to disturb you. You may want to start with only 5 minutes. You can increase this time when you feel ready. Set a goal for at least 30 minutes once or twice a day.

Choose a quiet, private place.
A place that feels “good” or “right” to you. Once well practiced, you will be able to meditate anywhere.

Get comfortable.
Loosen or remove belts or restrictive clothing. Take off your shoes.

Choose a sitting position with your back straight (relaxed-not stiff) and both feet flat on the floor. Or, sit with your legs in a lotus (yoga) or modified lotus position.
(Unless it is a moving meditation such as Yoga or Tai Chi.)
The proper alignment of the body is very important especially the spine. If you use the lotus position, don’t force your legs into an unnatural position for you. If you are sitting on the floor sit on a pillow.
Be comfortable.
It’s generally recommended not to lie down as it is too easy to fall asleep.
Place your hands palms up on your lap with the dominate hand underneath and thumbs touching, or place them palm up on each thigh.

If you start to feel uncomfortable, gently reposition yourself.

Interruptions happen, even with the best preparation.
The phone may ring; you may hear noises you didn’t notice before. Let the phone ring, let the noise be noise and focus on your meditation. Passively, let the disturbing or intrusive sounds or thoughts go. Some imagine them as bubbles floating away or a river passing by.

Be gentle with yourself.
Develop an attitude of acceptance when your mind wanders, or you feel restless, gently returning to your meditation.

When finished, sit quietly a few minutes and reflect on your meditation.
Take a deep breath and savor the effects of meditation.

Meditation: Becoming Aware of
Your True Nature

Most people are surprised when they first start meditating by how unruly their mind is. As they meditate they start thinking about what to prepare for supper, or their “to do” list for work, or an argument they had, or how good their doing at meditation.

During meditation, these thoughts are treated as “just thoughts.” They are not good. They are not bad. Once noticed, you gently bring you focus back to your meditation.

Meditation is an effortless effort. It requires great discipline in letting go. Most of all it is a disciplined practice. It takes time, practice, patience, and commitment.

With meditation, there is no competition where one’s practice is better than another. Where ever you are is where you are. All that matters is that you begin. Enjoy meditation techniques. Enjoy rediscovering you!