1. Breath Awareness Meditation.
This is perhaps one of the easiest and most potent techniques of meditation in which one simply pays attention to the rhythm of breathing – without any intention of changing it. The first step in the process is to sit down and position your body comfortably and then focus on the breath. Pay attention to the feeling of air entering through the nostrils or the expansion and the contraction of the lower abdomen with inhalation and exhalation. If thoughts interfere, be considerate and just bring your concentration back to the breath.
2. Body Scan Meditation.
Body scan is a technique that involves directing the focus of attention to various regions of the body one region at a time while paying attention to the sensations, pain, tension, or feeling that are felt at that specific area without making any judgment about the experience. This assists in heightening the sense of touch and encouraging the physical relaxation of the body. It begins at one side of the body such as the left toes and then proceed through each part of the body in stages.
3. Mantra Meditation.
A mantra which is a word, a short saying or sound, often of Hindu or Buddhist origin is another form of meditation. This is done by sitting down with closed eyes and then say the chosen word mentally without any attempt to say the other word but for aim of clearing your mind. Some of the most well-known mantras are, “Om”, “Love” and “So Hum”. However, it is up to you to select any other word or phrase, as you desire and wants it to be your personal mantra.
4. Mindfulness Meditation.
This is a concept of being conscious and active in the existing time period with no consideration of the past or the future. Mindfulness meditation commonly begins by focusing one’s awareness without criticism on feelings, thoughts, noises, and moods as they occur. Looking at them without apperception has a soothing effect. It can be done anytime – while walking, eating a sandwich, or even on a queue.
5. Loving-Kindness Meditation.
Also known as Metta meditation, this is a Buddhist practice that helps to cultivate love, compassion and universal goodwill for ourselves as well as others. Sit in meditation and picture yourself providing love, kindness and acceptance to yourself first then to those you love, those you see in your neighborhood, those you know in your workplace, strangers and even to your enemies. Some of the examples of phrases that may be repeated include; “May you be well, happy and peaceful.”
6. Walking Meditation.
It is a basic form of mindfulness meditation where the concentration is on the feelings of walking, the motion of the feet and legs, touching the ground. Stroll leisurely and deliberately, focusing on the sensations of each foot and phase of motion from heel to toe in a constant movement, which slows down the thinking process. Ideally do this outside, taking your shoes off and doing it on bare feet on a natural surface.
7. Guided Imagery Meditation.
With the help of an instructor or an audio guide, one is encouraged to think of some relaxing pictures and situations – such as on the seashore in the hot sand – and it turns into a very conscious process of relaxation. Your mind’s eye works on every aspect that is related to the senses such as sound, touch, smell and vision. This transports you into deep tranquility, reduces stress.
8. Gazing Meditation.
Here the object of concentration is the flame of the candle or any other conspicuous object. Relax your body posture and focus your eyes on the visual object without engaging your mind in any form of thinking or evaluation. As mental wandering inevitably occurs, bring attention back to the actual object or image of reference. The concentration power of a person increases over time.
9. Sound Meditation.
Another form of sensory concentration is sound meditation where you focus on faint background noise or louder auditory beats such as the waves crashing. Or you can use acoustic instruments such as gongs, singing bowls, bells or a drum. Coc close your eyes and just get lost in the flow of vibrations through your ears, washing the spirit and mind.
10. Mandala Coloring.
While perceived as an artistic or play activity, coloring inside a mandala represents a real and proper form of meditation that can lead to laser sharp focus. The curvy designs of the looped shapes are interpreted to depict the universe. When you are coloring along the lines, patterns and shapes with your consciousness, the noise in your head quiets down. Timelessness is clearly felt.
11. Tai Chi.
Sometimes referred to as ‘moving meditation’, Tai Chi’s slow, deliberate, rhythmic and choreographed actions of the postures and movements would best demonstrate the concept of both physical and mental stasis. When energy moves, focus is on the physical experience – one’s goal being to attain peace and harmony within the mind, body and soul. The sessions can be conducted just anywhere.
12. Seated Silent Meditation.
Also known as mindfulness meditation – it is arguably the most common and proper approach to the practice as it involves sitting calmly in a comfortable position with straight back and concentrating solely on the sound of one’s breath and the experience of the current moment without any judgements. Not engaging with the thoughts and allowing them to pass without either pursuing them or trying to stop them. This wakeful calm, free from the intrusion of thoughts, arises pleasantly all by itself after some time.
The most important thing for practicing any of these techniques is to be regular and have some time, at least 10-15 minutes daily. Such as 5-10 min in the morning and evening may reduce stress levels, enhance positive emotions, concentration, memory, sleep quality, and more. Over time, there emerges the internal feeling of serenity, living in the present, and general satisfaction in life.
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