meditation techniques

Meditation Techniques: Easy & Simple

When it comes to developing a practice, most people seem to think they are too busy, are unable to sit still, or can’t quiet their mind long enough to meditate.

When I first tried to sit in meditation, this was definitely the case for me. But when someone told me that if I meditated for just 10 minutes a day I would change my life, I became determined to find a way. Starting off with smaller or shorter periods of time is definitely the way to go. It certainly was for me.

Meditation Techniques to Still Your Mind

After doing my research I came up with some effective techniques that actually helped my ever-racing mind to meditate. For a few years, I practiced daily and before I knew it, I just couldn’t get enough time in my day for all the meditation bliss I wanted!

Every good meditation practice must begin with finding what and where works best for you. Remember, there is no right or wrong way to meditate. You are unique and must do what feels right and what works best for you.

meditation techniques
All you need to begin is to find a comfortable seat, so experiment and try out different positions. Ideally, your back is straight and your spine is aligned. But it is not necessary to sit on the floor or even to cross your legs. If you’re unable to sit for any length of time, find a propped lying down position  just try not to fall asleep.

Here are six simple methods to try, to help you begin your meditation practice today:

1. Guided Meditation There are hundreds of resources online that have a huge supply of guided meditations and music to help sooth your soul. I have created lots of them myself. You can down load your FREE Meditation here.

2. Candle Staring

If you have trouble focusing, you can light a candle and stare at it. Your attention will be held. If your mind races, just observe what it is doing and let those thoughts release.

3. Mantra

Repeating words over and over again, can help you find calm and focus. You can choose from a number of Sanskrit mantras like the Gayatri Mantra, which has meaning in its words and sounds, or you can even make up your own. It doesn’t matter what you choose, just that you feel good about your choice.

4. Visualisation

Another easy and down-to-earth meditation technique is to picture an idyllic being or setting in your mind. Focus on the picture and let yourself embellish it as much or as little as you need to.

5. Present Moment Breathing Meditation

Close your eyes and begin to focus on your breath. Take a few moments here then allow your focus to broaden to your body and the sensations that it’s feeling. Now expand your focus to anything touching your body, noticing those sensations. Lastly, expand your awareness to everything you can hear and sense. Now reverse this process and come back, one step at a time to your breath. This simple to use breathing meditation technique is how I started. It helped me immensely.  Focusing on your breathe keeps your mind off those wandering thoughts and breathing itself has so many other benefits for your health.

6. Become the Observer

Focus on becoming the observer of your mind. Close your eyes and focus on the spot about an inch above of the spot between your eyebrows (Third Eye Chakra). Begin to watch what your mind and body are feeling, thinking and doing. As you get better at this you can bring your awareness outside of your body and look at yourself. Truly observing oneself in this world is the key to a powerful life. Remember, you and your body are completely different. The you I am referring to is the internal essence, your spirit.

I have been able to sustain a meditation practice for many years now, and I’ve seen my emotional and mental state improve, calm and expand. Begin with just 10 minutes a day, that really is all you have to do to see real changes in your life. As you settle into it you can meditate for longer and experiment with different meditation techniques.

Check out our Meditation Library now and start your journey of becoming a healthier, happier and more focused you.

With Loving Energy,

meditation techniques

Jerry