Several meditation techniques for calmness and comfort.
Different people benefit from different meditation techniques and there are many schools out there where you can try them all. Even so, this page will give several examples for you to explore.
Why meditate in the first place? Well, for thousands of years humans have found that this way to still the mind and gain harmony and happiness is superior. A few years back even scientists recognized meditation as a way to lower the brainwave frequency with positive health results.
When you are under stress, for any reason, or feel separated from something in your world a solution could be to meditate.
Compared to the instant relief suggestions made on the stress relief page meditation should be seen as a mean to prevent or at least reduce uncomfortable feelings in the future. However, any of the meditation techniques on this page will have some effect on your present overall state. Just as you will gain from every practice where you focus inwards with the goal to still your mind.
What happens when you meditate?
It might interest you what the effects of meditation can be in your body. The four rythms of the brainwaves in our minds delta, theta, alfa and beta are effected of our actions and mental state. During a meditation your brainwave pattern becomes even and slow.
As the breathing becomes calmer so is the heartbeat frequency, we use less oxygen and experience lowered bloodpressure. The body's metabolism is decreased during the meditation. The reactions are quite similar to those of deep sleep. It is more relaxing to the whole body to meditate though as you are not asleep but instead consiously relaxing.
When to meditate.
If you can, meditate every day, even only 10 minutes is better than nothing. Best is if you can find the time to meditate morning and evening for 20-30 minutes. You can alter the meditation techniques depending on time of day and if it is workday or holiday.
It can be difficult to prioritize the time to do something new, but remember, it takes only 21 days to take on a new habit. And by that time you probably wouldn't want to quit anyway so hang in there for 21 days.
Whichever of the meditation techniques you choose you begin the exercise with sitting in a comfortable upright position. If you sit on a cushion that is slightly higher at the back, it is easier to hold your back straight and yet relaxed. If you can sit crosslegged this is fine, else sit as close to this position as you can. Should the surroundings not permit that it's fine to sit straight up in a chair. Let your right hand rest in your left hand with the palms up. Have your thumbs meet pointing up. Keep your eyes closed or half-closed.
Begin each meditation with three deep breaths. Inhale light that goes to your heart, exhale tension and stress.
At the end of each meditation take one deep breath while reminding yourself of where you are before opening your eyes.
Examples of four types of meditation.
⇒ Length 10-20 min. A short but calming meditation technique is to concentrate on your breathing. After your first three deep breaths use your right hand's thumb and ringfinger to close each nostril respectively. Let your forefinger and middle finger rest on your forehead while doing the exercise.
Begin by closing your right nostril with the thumb and inhale slowly through the left nostril as quietly as you can. Close the left nostril with your ringfinger and open the right by lifting your thumb. Slowly and quietly exhale through the right nostril. Inhale through the right nostril and close it to exhale through the left as completely as you can. Repeat the round. In left, out right, in right, out left. After two rounds inhale and exhale once through both nostrils. Then begin again with inhaling through right nostril. Do it four times in total.
After four complete rounds remain seated breathing normally. Notice any sensation in your body for the rest of the meditation. Excellent job!
⇒ Length 20-30 min. Breathe through your nose making a sound by narrowing the nose's airchannel so that you hear when the air passes. It should sound like heavy sleep breaths. Do as best you can. Hold your concentration on keeping your mind still without any thoughts interfering. Just being still and quiet. Everytime a thought appears let it be, notice it's comming and let it go away. Then continue to sit with a still mind. New thoughts will appear. Look at them and let them pass. During the whole meditation, sit still, breath evenly with a still mind. That's the way to do it!
⇒ Length 6-8 min. This type of meditation technique works fine sitting in a chair with your feet on the floor. After the three deep breaths go back to normal breathing. Imagine a light coming in through your left foot sole. It is a bright warming light that spreads up in your leg to the knee and up into the thigh. Continuing from there straight up along the left side of your body passing your behind, your hip filling the left side of your ribs, your chest and out into your left arm all the way down to the fingers; feel the light in your left hand fingers. The light goes up your arm again into your shoulders up through your neck, filling the left side of your head. Then moving over to the right side of your head. Going down through your throat, passing the right shoulder out into the right arm down to the fingers. Feel the light in the fingers. Up again to the armpit and down following the right side of your chest and lungs into the stomach and your behinds right side, continuing down the right leg's thigh, knee and foot. Feel the light in your toes before the light goes up again towards your lower abdomen. There shifting side from right to left and spreading down the left leg all the way to the left foot and toes. Follow the light again through your body in the same way.
Afterwords sit still for at couple of minutes. Simply noticing any sensations in your body. Well done!
⇒ Lenght 10-30 min. This "Mantra" meditation technique I learnt recently and find very relaxing and especially effective. It requires no particular breathing or position. What you do is you repeat the sound of the words "I am" during the whole meditation. The making of the sound should not be aloud but in your mind in a rather slow pace: "iiaamm"; "iiaamm"; "iiaamm" and so forth.
Even in this, as in any of the above meditation techniques, thoughts come uninvited. And all you do is to recognize them and let them pass on without any further attention. Good Work!