If you are new to meditation, you may be having difficulty in grasping the procedures. Or you just don”t have the time to go through complex meditation techniques. In that case, here are some easy meditation techniques which are simple to follow and don”t take much time.
Remember, the first thing you can do to get into a meditative state is to be conscious of your body and your thoughts.
Breathe in, breathe out
The easiest meditation technique is deep breathing. You will be amazed at how doing this simple routine will energize your body and clear your mind.
Stop anytime during the day to take several deep, slow breaths. Close your eyes and breathe deeply through your nose. Feel the tension leaving your muscles while you breathe out slowly. Do this for a few times in a minute. To increase the effect, think of something encouraging. You will be raring to go back to work.
You can use this several times a day.
Watch your breath
This technique will take 5 – 10 minutes of your time. Choose a quite place and sit comfortably. Close your eyes and breathe deeply through your nose. As you are breathing, feel the air in your nostrils. Feel it while inhaling and exhaling. Let your muscles relax in the process.
Your breathing should fall into a slow and steady pattern after a while. Keep your concentration on your breathing. If you find your mind getting diverted, gently bring it back to focus on your breath. Do this for 5 – 10 minutes, until your mind settles. Then take a deep breath and slowly open your eyes while you exhale.
This will make you calm and your thoughts clear.
Say your name
This technique requires you to sit in a quiet, preferably dark place. Sit in the lotus position if you can. Now choose a mantra. The mantra can be anything: “peace”, “one”, “God”, “Om”. One good suggestion is to use your own name as a mantra. Using your name will help improve your confidence.
After choosing your mantra, get comfortable and close your eyes. Repeat the mantra in your mind. Let your mind play with it. Let it repeat the mantra slow or loud or fast or anything it wants. If other thoughts come into your mind, gently bring back focus to the mantra.
After 10 – 15 mins, stop saying the mantra, but keep your eyes closed. Just relax for a minute. Then slowly open your eyes.
If you like the effects of these easy meditation techniques, you can explore more complex techniques.
