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What Are Mediation Techniques?

Meditation is an effective way to build inner peace, combat stress and become relaxed. Just spending 10 to 15 minutes daily on meditation practice can help both body and mind feel calmer and more focused. Meditation techniques help you to transform negative and anxious thoughts into positive and peaceful ones. It is an important aspect of Buddhism and other religions.

  1. Breathing Meditations

    • Breathing meditations help to clear your mind and mitigate stressful distractions. Choose a quiet place and sit on the floor or in a chair in either a cross-legged position or another comfortable position. Keep your back straight; it will help you stay focused. Relax your eyelids so they are partly closed and concentrate on your breathing. As you breathe normally through the nose, become aware of the sensation of your breath. Focus only on this breath. If your mind wanders to another outside thought, immediately return to your breath. Continue breathing until your complete attention is on only your breath.

    Third Eye Meditation

    • The chakras are the vital energy centers of the body. Your third eye chakra is located in the center of your forehead, in between the eyes. Buddhists believe that your energy begins and travels first from this chakra to the rest of your body's chakras.

      Sit cross-legged on the floor or in a comfortable chair. Keep your back straight and close your eyes. Take three deep inhales and exhales. Focus on the third eye or the middle of your forehead. With your eyes are closed, focus your eyes up to the third eye and begin silently counting backward from 100 to 1.

    Zen Meditation

    • Zen meditation helps you reach a state of complete stillness and emptiness. While it is simple to learn, it is difficult to master.

      Sit cross-legged on the floor and keep your back straight. Place your hands flatly on your lap. Look at your left hand and become aware of the left part of your body. This should activate the "right brain" and help empty your mind.

      Inhale deeply for one second, then exhale deeply for two seconds. Inhale again for three seconds, then exhale for four seconds. Continue this pattern until you reach 10 seconds.

      Return to breathing normally for about half an hour. To finish a session, inhale and exhale once deeply.

    Meditation Tips

    • Stretch your muscles and body before you begin because it helps you to focus attention on your body. Realize that you will be frustrated and it is important that you learn to let these stressful thoughts go.

      Always go back to your breath. Meditate in the same room. Try to avoid a room where you work, exercise or sleep. You can make it your own space by adding candles or spiritual items. Early morning is the best time for meditation, because your mind is more at ease and less likely to be disturbed.

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