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How to Meditate

Introduction | Meditation Techniques

Meditation Techniques

There are numerous meditation techniques and books on how to meditate. It is worth acquainting yourself with the techniques introduced here and those described in the literature. However, what works for one doesn't necessarily work for all. Try several techniques until you find one which feels comfortable and beneficial.

The first requirement for a successful meditation regime is self-discipline. It can often seem we are too busy to spare even a few moments a day in meditation, and even when the demands of the physical realm die down we would rather just flop in front of the TV screen than make the conscious effort required. Keep it regular. Just 5 minutes a day, every day, is better than forced meditations of 30 minutes once or twice a week.

The mind often feels like a contrary child, determined to wreck all efforts designed to help it.

Try to avoid any disturbances, which can cause quite a shock to our system once in the meditative state. Disconnect the phone and politely ask your family members to respect your "quiet time".

You may, if you wish, like to play some gentle background music - classical or new age music is excellent for this purpose. Instrumentals work better than songs with words as you may find it hard not to focus on the lyrics.

Books invariably recommend a particular posture for effective meditation. Aim to make yourself comfortable enough to relax, but not so comfortable you will drift into sleep - a common response to the removal of the external stimuli to which we are so accustomed.

If you find that you keep falling asleep while trying to meditate this might indicate you need more sleep at night, or would even benefit from a nap during the day. Most of us probably would benefit from a mid-day nap but are prevented from taking one by convention. Sleep is a great healer and always beneficial, but sleep is not meditation. In meditation the mind is under the control of our conscious will.

The techniques described here are for very mild meditation; meditation for beginners or busy people, if you like.

Begin by breathing deeply. In through nose and out through the mouth. Do this for 10, 20, or 50 times. Try to concentrate on your breathing.

And/or

try to relax the body. Focus on each part of the body in turn allowing it to relax. It might help if you move or tighten that part of the body before releasing it into relaxation. Focus on the toes, feet, lower legs, upper legs, hips, abdomen, chest, shoulders, upper arms, lower arms, hands, fingers, back up to the neck and head. If it helps, take it back down again, from the head to the toes.

And/or

silently say a prayer to yourself. Not only does this focus the mind inwards but it also reaffirms and gives expression to inner feelings, intentions and desires as well as bringing you closer to your own deity.

You may try the Lord's Prayer as given by Jesus...

Our Father
Which art in Heaven
Hallowed be thy name
Thy Kingdom come
Thy Will be done
On earth as it is in Heaven
Give us this day our daily bread
And forgive us our trespasses
As we forgive those who trespass against us
Lead us not into temptation
But deliver us from evil
For thine is the Kingdom
The Power and the Glory
For ever and ever
Amen

Or you may care to compose your own prayer, such as

Dear God
You are the supreme ultimate power of the universe
Thank you for helping me through life up to this point
Please continue to help and guide me in the future
And protect me and those close to me from evil
Please help me to live a healthy, constructive and satisfying life in accordance with your will
Please forgive my errors and my sins
And let there be peace and justice on earth
Please give me the strength and guidance so I may best carry out your will on earth to the best of my ability
Please give me the strength and guidance so I may do what is right for my loved ones to the best of my ability
Thank you for listening
Amen

For the meditation itself try one or more of the techniques below.

You might repeat a mantra (a word or phrase that is meaningful to you) over and over, or just count - eg to 100, 500, 1000 or whatever. Try to keep your attention on numbers and don't let mind wander off.

But if your mind does wander off, it's OK. When you notice it, just bring it back.

You might find part of your mind wandering off while another part continues repeating the mantra or counting.

Slightly more difficult is to fix your mind on one thing, perhaps a colour or an image, (eg a candle burning).

Try to visualise a place - somewhere you know, maybe the very room you're sitting in, or somewhere you know or used to know. Try to see it in as much detail as possible. Experience the sights, the sounds, the smells, the feel of it.

Or try to visualise a desired outcome, eg see yourself opening and reading a letter saying you got a job you would like, then see yourself successfully doing that job.

Visualise a journey. You can use our meditations - The beach or The forest - or create your own.

You can describe your journey on tape - at least to begin with - but these meditations work better if you can memorize, or internalise, them so they can become part of you. They can then be modified and improvised, and develop as you do.

If you would like to develop your psychic powers, devote part of your meditation to visualising something that you can't know at the time, eg it could be tomorrow's lottery numbers, or where a friends or loved one is and what they are doing at the time of your meditation etc etc. Compare your visualisation with reality.