Meditation Techniques
Researchers generally classify meditation techniques into two different categories: concentrative and non-concentrative. Concentrative techniques involve focusing on a particular object that's generally outside of oneself such as a candle's flame, the sound of an instrument, or a mantra. Non-concentrative meditation, on the other hand, can include a broader focus such as the sounds in your environment, internal body states, and even your own breathing. Note that there can be overlap with these techniques—meditation can be both concentrative and non-concentrative. There are many different ways to meditate. Think of the following categories of meditation techniques as a jumping-off point to understand the practices and differences among some of the main options, rather than an exhaustive list.
BASIC MEDITATION - This involves sitting in a comfortable position and using the breath as a point of focus. If you find yourself distracted by other thoughts or find your mind wandering, gently redirect your focus back toward your breaths.
FOCUSED MEDITATION - With focused meditation, you focus on something with intention without engaging your thoughts on it. You can zero in on something visual, like a statue; something auditory, like a metronome or recording of ocean waves; something constant, like your own breathing; or a simple concept, like "unconditional compassion." Some people find it easier to do this than to focus on nothing, but the idea is the same staying in the present moment, circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness.
MINDFULLNESS MEDITATION - Mindfulness can be a form of meditation that, like activity-oriented meditation, doesn’t really look like meditation. Mindfulness simply involves staying in the present moment rather than thinking about the future or the past. Again, this can be more difficult than it seems! Focusing on sensations you feel in your body is one way to stay "in the now." Focusing on emotions and where you feel them in your body—not examining why you feel them, but just experiencing them as sensations—is another. Click for more information on Mindfulness Meditation
SPIRITUAL MEDITATION - Though meditation isn't specific to any one religion, it can be a spiritual practice. You can meditate on a singular question until an answer comes or meditate to clear your mind and accept whatever comes that day. Many people also practice kundalini meditation for mind and body connection.
CHOCOLATE MEDITATION - When you're looking at how to meditate, here's a relatively quick and savory technique to try. The chocolate meditation is a form of mindfulness meditation that's often used in mindfulness-based stress reduction (MBSR) classes, is simple for beginners, engages several senses, and has a built-in reward of making the taste of chocolate feel more intense. Using dark chocolate for this exercise brings its own benefits. If you're looking for something simple and new, try the chocolate meditation.
MANTRA MEDITATION - Mantra meditation is another simple technique for those who are new to meditation. It combines some of the benefits of positive affirmations with the benefits of meditation with the repetition of a single word or sound. Some people feel a little uncomfortable with the idea of repeating "om" or humming, but you can use whatever mantra you like. As with walking meditation, the key ingredient with mantra meditation is the meditative state you achieve and not necessarily the mantra you use, though it's a good idea to choose a mantra you're comfortable with.
BREATHING MEDITATION - Breathing meditation is one of the most popular forms of meditation because of its ease and simplicity, as well as its convenience (breathing is always occurring, so it's a convenient anchor for meditation). The breath provides a natural focus that's unobtrusive, but always there, and creates a natural rhythm to get lost in. You can practice breathing meditation for a few minutes, or for longer, and always find relaxation.
BATH MEDITATION - One soothing method for those looking at how to meditate is the bath meditation. A bath meditation combines the standard benefits of meditation with the benefits of a soothing, hot bath, which can relax tired muscles, provide a relaxing atmosphere, and allow a temporary feeling of escape from stressors.Being in the water can also help you to stay awake, something that is important but sometimes challenging if you're learning how to meditate when tired. Try a bath meditation, and be clean, relaxed, and ready for bed (or a low-stress day) when you're finished.
WALKING MEDITATION - Learning how to meditate with a walking meditation is simple, and provides some of the relaxation benefits of exercise as well as the standard benefits of meditation.The key to a walking meditation is not just the walking itself, of course, it's the frame of mind in which you walk. Walking meditations can be fast or slow, can be practiced with a clear mind or with the aid of music or a mantra. Walking meditation is especially useful for those who like to stay active and may feel stressed with the silence and stillness of some of the other methods, like mindfulness meditation.
5 Steps to Focused Meditation
Choose a target for your focus. Focusing on your breath is a good choice since it is usually the entry point to any meditation practice.
Get into a comfortable position. Sit upright.
Relax your body. Loosen your shoulders and breathe from your belly.
Turn your attention to your chosen target.
Calm your inner voice. (Click for more information on focused meditation.)
Walking meditation helps create unity between your body and your mind.
Tips for Walking Meditation
Breathe in as you take two or three steps.
Next breath out and take three, four, or five steps.
Modify the number of steps you take with each breath.
Find what is comfortable for you. (No matter what breathing pattern you use, your breathing should remain slow and relaxed)
Chocolate Meditation
