Meditation is a state of increased awareness. Whatever you do, doing it with full attention and awareness is meditation. This can be watching your breath, listening to the birds, or even dancing to very loud beats. If these activities are free from any mental distractions, they can have meditative effects.
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The practice of meditation is part of many cultures, religions and life philosophies. In Buddhism, Hinduism, and Jainism, the goal of meditation is reaching enlightenment, also called Nirwana.
In the Christian, Islamic and Jewish traditions, the highest intention of a regular meditation practice is the immediate experience of divinity. In today’s Western cultures, meditation also is often practiced independently from any religious or spiritual intention as it is also known for its effect on general well-being.
Since meditation is a very old practice used all over the world, there are various techniques and types of meditation. Since the 1970s’ there are lots of meditation techniques besides the traditional techniques that are inspired by teachings from the Far East but that have been adapted to Western needs.
Meditation techniques are used as tools to practice a different state of awareness than the state of awareness we have during our daily routines. This works by focusing on the very current experience free from the habitual thinking, free from any habitual judging and free from the subjective meaning of the past as well as the future.
By focusing on that pure moment, meditation techniques help you to reach a state of awareness where clear and very present mindfulness meets deep relaxation at the same time.
There are two groups of mediation techniques; passive meditation which is practiced in a seated position and active meditation that includes movement, mindful action, or loud recitation.
First, we’ll focus on the passive forms which are the most common ones and what most of us think of when it comes to the topic of mediation.
Inhale and say silently to yourself “Sat”, exhale and say silently “nam”.
Find a comfortable seated position, cross legged if possible, heels in line with your pubic bone. Elevate your hips by sitting on a yoga block or a folded blanket if necessary to achieve the goal of sitting straight with your spine fully upright.
Remove the flesh from your sitting bones that you can feel both sides equally grounded.
On an inhale, circle your shoulders up to the ears, on an exhale draw them back and down and relax the shoulders away from your ears. Find a comfortable place for your hands e.g. softly placed on your knees or thighs, palms facing upward or downward – whatever feels good for you.
The spine should belong with your head is floating on top of it; the position is active but should feel effortless in the same time.
Try to accept this position for what it is and sit still without moving for a couple of minutes. Focus on calming your mind and on your breath. Make sure your inhalations are as long as your exhalations.
Inhale and say silently to yourself “Sat”, exhale and say silently “Nam”.
Sat Nam means I am. Whenever you realize your thoughts are wandering gently tell them that they are kindly invited to come back later and bring your focus back to your breathing and your Mantra “Sat Nam”.
Just give it a try. There is no right or wrong, no more and no less.
There are a lot of more options to find your way into your mediation
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