In the first place, you should know what is meditation. Concentrate on your breathing, it is very difficult, but once you achieve it, you will notice the change in your body temperature. You will attain peace of mind. Concentration is enhanced. The mantras, or chanting of OM are other methods of meditation. simple meditation can be done anywhere, anytime just have to let go your mind and be alert.
Meditation means awareness. Whatever you do with awareness is meditation. “Watching your breath” is meditation; listening to the birds is meditation. As long as these activities are free from any other distraction to the mind, it is effective meditation.
Traditionally, the classical yoga texts, describe that to attain true states of meditation one must go through several stages. After the necessary preparation of personal and social code, physical position, breath control, and relaxation come the more advanced stages of concentration, contemplation, and then ultimately absorption. But that does not mean that one must perfect any one stage before moving onto the next. The Integral yoga approach is simultaneous application of a little of all stages together.
Commonly today, people can mean any one of these stages when they refer to the term meditation. Some schools only teach concentration techniques, some relaxation, and others teach free form contemplative activities like just sitting and awaiting absorption. Some call it meditation without giving credence to yoga for fear of being branded ‘eastern’. But yoga is not something eastern or western as it is universal in its approach and application.
There are a number of meditation techniques for effective meditation.
Different cultures have different mediation techniques, but one thing is certain – meditation is universal. The different techniques are suited to different personality types. While some techniques are concentrative, involving focusing, other techniques are expansive such as ‘Vipassana’ meditation which allows for the free flow of thoughts and their observation.
Presented below are some of the common meditation methods. Only a brief insight is provided and meditation should be learnt under the guidance of a Guru.
Mantra Meditation :
Mantra, literally meaning ‘revealed sound’, means a sound or combination of sounds which develop spontaneously. In mantra meditation, specific sounds are repeated (japa) to achieve a meditative state.
A Mantra is a grouping of sound vibrations which have an effect on the mental and psychic consciousness. Although traditionally given by a Guru, in the absence of a Guru, the practitioner may choose his mantra. An important criterion for mantra selection is that it must appeal to the mind fully when spoken verbally. Mantra chanting creates powerful vibrations which are said to be directed to the right “chakras” to attract divine forces. This process is said to mysteriously heal the spiritual, physical & psychological body. It is important that when the mantra is chanted, the words and their rhythm must be enjoyed and one must surrender oneself to this experience.
Steady gaze (Trataka):
Trataka ( to gaze steadily) has been followed by most religious systems including Christianity and Sufism. In Trataka, a steady gaze is performed on an object. While, it strictly comes under the category of a yoga cleansing technique, effective trataka practice takes one to the shores of meditation. In this a regular candle is used, however any other object of choice can be used. The candle is set up at an arm’s distance, level with eyes, and steady gazing is first done with the eyes open. After some time, the eyes are closed, and the after image of the flame is ‘gazed at’ with eyes closed at the eye brow center. Try not to move through out the practice. Relax your breath , let it lengthen, deepen.
This open gazing of the flame and then with the eyes closed is alternated a couple of times before concluding the practice.
If using a candle for Trataka, the gaze should be fixed at the wick tip and not on the flame.
Chakras means “wheel” and represent the major nerve plexi which branch off the spinal cord to serve the major organs of the body. Chakras represent a different level of energy manifestation and consciousness development. There are 7 Chakras.
Chakra Anusandhana means “discovery or search of the chakras”. It is a simple way for beginners to explore the chakras self-tutored. It helps in awakening them gently, and in a balanced integrated way.
It can be done sitting, or lying.
Close your eyes, adjust your body, clothing.
Let the breath relax, slow and deepen, but do not control it.
After a few minutes of settling in, commence Ujjayi pranayam, and carry on for some time
Now bring awareness to the spinal passage, such that awareness of breath is from bottom to top, Spend a few minutes establishing this inner breath pattern up and down. Ascending with inhalation, descendi
Since you are a beginner, you may start with Guided Meditations, they are very simple, the guide instructs you through different stages of Meditation. You may read about the Meditation on:
This web site has all free guided meditations of different forms practiced all across the world.