An Overview of Meditation Techniques
How Everyone Can Find Inner Stillness
Many people who attempt meditation give up because they feel frustrated, bored, or unsure of what should be happening. Contrary to popular belief, however, there is no right way to meditate. In reality, there are as many forms of meditation as there are people on the planet. So instead of giving up, the practitioner simply needs to find the right type of meditation for them.
Put very simply, meditation is the practice of becoming still by focusing the mind on one moment, entity, sound, or image.
Candle Meditation
The Candle Meditation is a powerful technique for maintaining mental focus. This practice can be done while sitting in a chair or on the floor. The first step is to become fully aware of one's posture. Sitting tall yet relaxed allows one to more fully realize the benefits of this meditation. Place a lit candle before you at eye level. Take a deep breath and gaze at the flame. Observe the flame's movements, color, heat, and energy. Anytime your mind wanders, gently bring your attention back to the flame. As you watch the fire, you soon become metaphorically and spiritually entwined with it.
Meditating on a Word or Sound
Those who are more verbal or musical may discover that meditating on a word or sound offers a smooth transition to a still, meditative state. Again, maintaining a tall and relaxed posture is a vital first step. Then, inhale deeply. On the exhale, mentally note a soothing word or sound. Example words include "love", "relax", or "out". Possible sounds include "Om", "So Hum" or "Ahh". Continue to repeat this word or sound with each exhale. Eventually, the relaxing vibrational frequency of the sound extends throughout the body, leading one to a deep meditative state.
Metta Meditation
This is a tranquil meditation for anyone who wishes to become more compassionate towards oneself or others. This practice can be done while lying on one's back, while sitting upright, or during a walk. In this practice, repeat the following words at a comfortable pace: "May I be happy. May I be healthy. May I be free from suffering." Once these words and images become easy to repeat, then extend the loving-kindness outwards toward others, by replacing "I' with another person's name (a spouse, a child, a parent, etc.). Practicing Metta Meditation is a powerful way to still the mind and invite more compassion into the world.
Walking Meditation
The Walking Meditation is ideal for the person who becomes restless or bored during a sitting meditation. To begin the Walking Meditation, find a place where you will not be interrupted. This can be a place of great beauty, such as a local park or a nearby forest, or it can be a more mundane location, such as the family room or the neighborhood sidewalk. Begin by standing completely still. Feel the breath and stand with dignity. Then, lift one foot off the ground, and as the step continues, become fully aware of the subtle movements in the foot, the calf, the hips, and even the arms. Feel each movement and truly be with each step. This can continue for five minutes or thirty minutes. Regardless of the amount of time spent in the Walking Meditation, awareness of the subtle movements of the body is key.
When the right object of focus is discovered, inner stillness can happen with greater ease. Eventually, meditation can lead to a deep sense of peace, relaxation, and well-being.
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