Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body.

Many techniques are followed to increase the level of concentration, and create mindfulness while practicing; and it’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind” but in general, the easiest way to begin meditating is by focusing on the breath- .” Ever since I started a regular mediation I have become a lot calmer and much happier.

 

Here are few examples of meditation approaches:


Concentration meditation

Sitting in a comfortable seated posture, either on a cushion on the floor or on a chair, avoid sitting on the bed, you can always support your seating posture with pillows or blankets, to help you feel comfy and still and avoid wiggling around

A concentrative meditation technique involves focusing on a single point. This could require watching the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive meditation ball or counting beads on a rosary. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.

This form of meditation, will help you refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Your ability of concentration will improve, through constant practice.

Mindfulness meditation

Through Mindfulness meditation technique the practitioner is encouraged to observe wandering thoughts as they drift through the mind. The intention is simply to be aware of each mental thought as it arises, without judging them. This technique helps us become aware of what is already true moment by moment. We could say that it teaches us how to be unconditionally present; that is, it helps us be present with whatever is happening, no matter what it is.

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns.

Over time, you can become more aware of the human tendency to quickly judge experience as “good” or “bad” (“pleasant” or “unpleasant”). With practice, an inner balance develops.


Repeating a Mantra

A mantra is usually any repeated word or phrase, but it can also refer more specifically to a word repeated in meditation. Mantra comes from a Sanskrit word meaning a “sacred message or text, charm, spell, counsel.

The sounds may be chanted out loud, or may be heard internally. Mantra chanting can be a solitary or group activity. It may be done as a formal meditation practice, where we sit specifically to recite the mantra, or it may be combined with our daily activities, and be chanted while we’re walking, running, or driving, or cooking dinner.

Mantras for Meditation:

1) Mantra Aum”, “Om”: Sanskrit/Hindu, meaning “It Is” or “To Become”.  This sound brings different vibrations to the body & mind,, allowing both to relax, and to connect with the higher power.

2) Mantra: Lokah Samastah Sukhino Bhavantu

Translation: May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all 

3) Mantra: Shanti Mantra
Om Saha Naavavatu
Saha Nau Bhunaktu
Saha Veeryam Karavaavahai
Tejasvi Aavadheetamastu Maa Vidvishaavahai Om
 

Translation: May the Lord protect and bless us. May he nourish us, giving us strength to work together for the good of humanity. May our learning be brilliant and purposeful, May we never turn against one another.


4) “I am not my body, I am my mind”.Sadhguru

5) “Every day in every way I’m getting better and better.”: Laura Silva

6) “Love is the only miracle there is.”: Osho

7) “Sat, Chit, Ananda” “Existence, Consciousness, Bliss”


Visualization

Another easy and down-to-earth meditation technique is to picture your God,, idyllic being or setting in your mind.

Focus on the picture and take whatever you need in this current moment; You might be asking for peace, patience, endurance…let yourself embellish it as much or as little as you need to

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Become the Observer

Focus on becoming the observer of your mind. Close your eyes and focus on the spot about an inch above of the spot between your eyebrows (Third Eye Chakra). Begin to watch what your mind and body are feeling, thinking and doing.