Happy weekend to all! I think the weekend is the best time for this kind of post so that one can try this after reading.
As I mentioned in my first post ‘How to be happy in all odds’ (you can go and check) that I will tell you different techniques of meditation so, here Am with some easy methods of meditation for beginners. All these are effective in assisting our body to slow down, focus within, and become aware of our own inner, alive presence, which is the source of all true healing and contentment.
These methods of meditation will be helpful for you, whether you’re just beginning meditation or have been meditating for years.
First of all, let’s take a quick look at some benefits of meditation
This physical world in which we use to deal on the daily basis is complicated, chaotic and often frightening. Thus there is an inborn desire to find relief from this chaos by sinking into the peace and stillness of our soul which is an inseparable part of the creator. This, feeling of stillness itself is so soothing.
But yes, of course, human mind always needs logic before believing any theory. So, studies have been conducted to find out the actual mechanism of meditation and how it affects our brain. All these studies had shown that meditation involves multiple brain mechanisms including the activation of the anterior cingulate cortex and the ventromedial prefrontal cortex. In addition, brief periods of regular meditation training increases the amount of grey matter in the hippocampus and parietal lobe.
(note-links of Wikipedia for above-mentioned parts of the brain is given. so, that you can know more about the functions of these parts)
Apart from this when we meditate our brain waves shift from beta state to Alpha. Betastate, is the pattern of normal waking consciousness which is associated with anxiety and disharmony. While Alpha state is of relaxation and deep focus, where accelerated learning is possible
These changes in brain have following benefits:-
- increase the efficiency of attentional control
- increases the pain threshold of the body
- increases secretion of serotonin which is also known as the ‘Happy hormone’
- Reduces sleep disorder
- Reduces stress and related mental conditions.
After reading all these benefits you must be excited to start your daily meditation regime, so here you go:-
How to meditate
There are many types of meditation, but almost all have four elements in common
- a quiet location with as few distractions as possible
- a comfortable posture (sitting, lying down, walking, or in other positions)
- a focus of attention (like a specially chosen word or set of words, an object, or the sensations of the breath)
- an open attitude (letting distractions come and go naturally without judging them).
I’ve personally found that the simplest type of meditation method can take us the deepest into the experience of who we really are as Pure Spirit. Here are 4 simple and best ways to meditate.
Basic breathing method
This is a simple yet very beneficial method. If you are about to start your meditation schedule this is the first to start with. As we bring attention to our breath, we remove attention from the world and we begin to focus inside.
How to do it
Sit comfortably in a quiet place ( With regular practice you’ll be able to do this anywhere, but if you’re new to meditation, practice this where you’ll have the least amount of distractions.)
Close your eyes. Adjust your body so that it is completely and comfortably supported by the chair or bed your body is resting on.
Now bring attention to your breathing, without trying to change it in any way. However, you may notice that you’re breathing changes by itself, perhaps getting deeper and slower. It may even speed up at first or seems to be erratic sometimes. Don’t worry about this, just let it as it is. It is important to give your body full permission to breathe as it wants to. Your only job here is to watch your breathing. Be aware of yourself breathing in, breathing out. Be with yourself.
If you notice that your thoughts wander off during this just bring your attention back to your breathing, without fooling yourself. Notice how GOOD it feels to have air coming into your lungs, and how relaxing it is to let it out.
Air and breath are forces of Life. As we breathe in and out we are experiencing ourselves alive. The more you practice this meditation, the more deeply you will be able to let go into Stillness and your mind and body will rejuvenate with the oxygen which you just felt running through your body.
Present moment focus meditation
When you let go the illusionary time track of past and future and focus on the stillness of present moment which is right HERE, right NOW, then you will experience the real you this is what pure Consciousness means. We let all our concerns go by withdrawing attention from past and future.
How to do it
This is the next level of meditation after you mastered to focus on the breath.This will take about a week of regular meditation of about 30 minutes.
This will take about a week of regular meditation of about 30 minutes.
Start with focusing on your breath then imagine a table that God has given you to lay your burdens and concerns.
For just this moment, lay all your fears and worries aside. Let it go. Imagine that you have just been born this moment. You have no memories, no concept of future and all that exists for you is the moment right now.
Try to just observe your thoughts without getting involved in them. If you notice a sense of strain, of wanting something to happen then just return to concentrate on your breathing.
Go and sink down into your soul, which is present beneath the chatter of all external desires. Let this be a quiet time of gently resting in the safety of God within your own mind.
Unifying phrase meditation
This is another best way to meditate. In this method, we are going to concentrate on a unifying phrase which is a set of few words which carry vibrations and unifies us to the creator of the universe. these phrases may be a teaching of bible, a shlok of Gita, a verse of Quran or even one made by you like, I am sustained by the love of God, I am the part of God etc.
How to do it
After making yourself comfortable just close your eyes and start saying any of the phrases slowly.
After few minutes you will start feeling each and every word of the phrase. Remember you don’t have to force yourself in accepting the phrase but let your body connect to the phrase on its own.
After practicing it once or twice you will feel (of course only a mild in the beginning) relief, softness, expansion, openness, comfort, joy, peace, lightness, hope, and even excitement. If the phrase doesn’t evoke any openness for you, try another one.
Once you’ve identified a phrase that is uplifting you, you’re ready to use it for your daily meditation regime.
Inner vision meditation
In this meditation, we are going to use the best-known function of human brain i.e. Imagination. Imagination is the ability to see the same thing with different perspectives beyond what our physical eyes are fastened on.
The creative process we go through to “imagine” something can be used for highest and best purpose – to awaken to the reality of Beingness which is the source of all healing.
In this meditation, we are going to use symbols of the body and its energy centers, which exist at different places in our body known as Chakras.
How to do it
Sit comfortably. Watch your breathing, as described above.
You also have to do the Present Moment Focus Meditation as well. Then, when you’re ready …
Imagine that you are standing under a stream of warm, loving, healing, pure golden Sunlight.
It is pouring continuously into your crown chakra at the top of your head. It then flows down into your third eye in the middle of your forehead, opening your channel of communication with Truth. Then it continues down into your neck and throat chakra, opening, cleansing, and balancing this energy center, awakening your full expression and freedom. Light moves across your shoulders and down your arms. It flows down, into your wrists, hands, and fingers. It exits your fingertips and flows deep into the earth.From your throat, it drifts down, into your heart, filling it with unconditional love and expansion.
Then it continues down into your neck and throat chakra, opening, cleansing, and balancing this energy center, awakening your full expression and freedom. Light moves across your shoulders and down your arms. It flows down, into your wrists, hands, and fingers. It exits your fingertips and flows deep into the earth.
From your throat, it drifts down, into your heart, filling it with unconditional love and expansion.This Light of Love fills your solar plexus, from your rib cage down to your navel. Here it refreshes all your childhood and adolescent memories and experiences.
This Light of Love fills your solar plexus, from your rib cage down to your navel. Here it refreshes all your childhood and adolescent memories and experiences.
Let it flow down into your root chakra, just below your sacral chakra, and shoots out in all directions. Light opens your innate inner wisdom.This pure Light brings healing to everything it touches within you.
This pure Light brings healing to everything it touches within you.
(Stay with this image for 5 minutes or so, then continue below.)
Feel your body dissolving into Light. Feel the freedom of being Pure Light. You are now completely unbound and unlimited.
Remember that it takes practice. The more you do it the easier it will become. You will realize after some time that the rough edges of your outer life will soften, you will feel a loving connection with others and with yourself.
So, choose your way of Meditating and start a healthy, peaceful life which is full of real joy which will be radiated from your quenched and healed soul.