Amit Ray, an Indian author who is a master of vipassana meditation techniques said this,
“If you want to conquer the anxiety of life, live in the moment, live in the breath.”
Ray is talking about one of the main reasons you may be seeking to meditate: anxiety.
About 40 million Americans1 — or 18 percent of the population — suffer from anxiety but very few seek assistance. If you do seek assistance, there’s only one mental health professional for every 1,000 people and there are many societal barriers to help.
Meditation is a proven method of self care to help you with your anxiety. Even if you don’t suffer from anxiety, meditation can help you maintain a healthy mind-state, which is essential for quality relationships, bodily health and a productive life.
Meditation techniques to boost mindfulness
Here, you’ll find detailed information on meditation techniques, including the basics of each technique so you can start right away.
The purpose of this guide is to help you choose a meditation method. Through whichever meditative path you choose, your ultimate destination is a state of liberation and mindfulness.
1. Basic beginner’s meditation
This is a way to initiate yourself to the practice of meditation without engaging in any of the more difficult techniques. This will acquaint you with the emphasis on breathing, the noting of sensations and the lack of judgement.
How to do basic beginner’s meditation:
- Sit or lie down.
- Close your eyes.
- Breathe but don’t try to regulate your breathing.
- Let breaths come and go.
- Pay attention to the sensations of breathing, attend to the rise and fall of the abdomen, the chest, the shoulders and the in-and-out of air through your nostrils.
- When thoughts go stray, return gently to your breath.
- Do this for 3 minutes per day at the outset and gradually increase your time.
Zazen is the Zen Buddhist practice of seated meditation. Some Zen Buddhists contend that Zazen isn’t meditation, yet other Zen practitioners believe Zazen is the meditative practice at the core of Zen.
Zazen involves three intertwined elements that to the Zen Buddhist are a single thing: your posture while seated, your breathing and the state of mind arising from the act of sitting and breathing.
How to do Zazen:
- Sit on a small pillow or folded blanket so that your rear end is slightly raised above the floor. Sit with your rear end on the front third of the pillow.
- Assume the posture of Zazen. Depending on your flexibility, you can do any of the following:
– Sit in the Burmese position with your legs crossed so that the backs of both feet rest flat on the floor and both knees touch the floor.
– Sit in the half lotus position with left foot resting flat atop the right thigh. Tuck your right leg beneath left leg.
– Sit in the full lotus position with both of your feet resting atop the opposite thigh.
– Hold your hands just above your feet with palms towards the sky so that the backs of one hand’s fingers rest on the front of the other hands fingers, while thumb-tips touch.
– Push your head towards sky. Release tension in shoulders and open shoulder blades.
- Close your mouth with teeth together and tongue touching roof of mouth
- Breathing through your nose, focus entirely on the rhythm of your breathing. If it helps, count each inhalation. Start at 10 and work your way down to 1, then start over (inhalation 10, inhalation 9, etc.).
- Remain in the posture, concentrating on posture and breathing and your state of mind will be one with your body in the moment.
Qigong is “life energy cultivation.” Qigong is a Chinese Taoist practice that broadly speaking, combines exercises with breathing techniques. For the meditation practice, you’re going to focus your qi, which is your vital energy.
How to do Qigong meditation:
- Sit comfortably and balance yourself with your spine straight and centered.
- Relax every part of your body.
- Clear your mind by concentrating on long deep breaths that expand your lower abdomen.
- Bring deep focus to your center, which is the approximately two inches below your belly button. Your qi is the energy that concentrates there.
- Even as you continue your focus, feel the force of your qi as it courses through your entire body. As your concentration remains on your center, you will feel this force throughout your body without trying to feel it.
Mindfulness has become enormously popular in the West because you can practice it in any setting and it is a stress-reduction technique. Like all meditation practices, mindfulness focuses on mind-state and body simultaneously.
How to do mindfulness meditation:
- Begin by sitting comfortably and close your eyes.
- Focus on breathing. Inhale through your nose slowly and exhale slowly.
- As distracting thoughts enter your consciousness, don’t judge them and don’t hang onto them. Let each thought go but don’t focus on thought cessation; rather, focus on breathing.
- Treat all physical sensations and feelings in the same way you do thoughts: register them, then let them go, returning to breathing.
- Extend this practice to everyday activity, remaining “in the moment” of the body’s activity with each new breath.
Also called Metta meditation, Loving-Kindness stems from Theravada Buddhism. Metta is about directing specific feelings and thoughts. It’s great for anyone who suffers from depression, anger outbursts and negative thoughts.
How to do Loving-Kindness meditation:
- Sit in a comfortable position and close your eyes.
- Direct thoughts and feelings of complete well-being and unconditional love to yourself.
- After you’ve directed loving-kindness to yourself during enough sessions to begin feeling joy, choose a close friend or relative and direct loving-kindness to them.
- Direct loving-kindness to a neutral acquaintance.
- Direct loving-kindness to someone you don’t like.
- Move outward until you’re sending loving-kindness to the universe. You’ll experience joy and will be devoid of anger.
6. Chakra meditation
In Sanskrit, chakra means “wheel” or “disk”. A chakra is a wheel of energy. There are seven of them and they start at the base of the spine and move up to the crown of the head. Each chakra corresponds with bundles of nerves and major organs.
Chakra meditation is about aligning and opening the chakras. Each chakra has a sound (mantra) and a color associated with it.
Read more: https://www.lifehack.org/763013/types-of-meditation-techniques