Meditation refers to a state of awareness. It provides an antidote of serenity and positivity to a chaotic brain. Studies have shown, meditation also regulates anxiety, fear, stress and depression. Here are some of the simple yet impactful meditation techniques which are likely to pull out a calmer and rational version of you.
Mantra refers to a sound, word or phrase which is reiterated in a low voice during meditation. These mantras create sound and vibration which infuse peace, enhance focus and establish a concrete connection with the supreme lord. Inhale air deeply, and let go of the mantra on exhalation. Some of the good mantras for meditation include “Om”, “Shivoham” and “Aham Bramhasmi”.
“When your crown chakra is in balance you feel at one with life, on track with your higher calling and connected to all of the universe around you.”
-Dee Waldeck
This type of ancient meditation technique makes you feel more grounded, centered and connected. Chakras are the intangible energy loops inside the body positioned from the base of the spine to the top of your head. For this technique, you must sit in an upright, cross-legged or bent-knee position. Start by simple breathing, and slowly expand you breathes. Deepen your breath over a period of 5 mins. Repeat this cycle until you reach a state of thoughtlessness.
Mindfulness meditation works on the basic human ability to remain present in the current life’s circumstances. In this meditation, you have to ask yourself, where are you at present? What are you doing? What are you feeling? What has led to the thoughts inside you’re your head? Are you being overly reactive to what is happening around you?
The aim of mindfulness meditation is to enable you to pay attention to the inner working of your mental or emotional state.
Body scan meditation involves paying attention to every body part and bodily sensations. In this process, one has to gradually release tension from head to toe. Sometimes the stress which invades our mind brings great deal of physical discomfort. Hence, it is important to analyze the low to high bodily sensations to release unnecessary tensions.
“Under the sky, under the heaven, there is but one family”
-Bruce Lee
Buddhist or Metta is a centuries old meditation in which you wish a happy, blissful and healthy life to others. That also includes your adversaries. It is a challenging meditation technique which will push you beyond your boundaries of prejudices, grudges, assumptions and animosity. For this meditation, you have to randomly remember your adversary, acquaintance, friend or a relative, and recite, “I wish you happiness, I wish you health, I wish you strength.”
“As we walk, we should imagine that we imprint peace, serenity and happiness on the ground.”
-Thich Nhat Hanh (Vietnamese meditation master and peace activist)
Shortlist a serene and alluring place to walk. A garden covered with trees, plants and green grass, a quiet hallway inside your home, parking lot, or a lane without obstacles. The location plays a crucial role and should be free of clamor. Loosen your arms, keep your body upright, un-stiff your muscles and feel the breeze colliding with your face. While walking, accept your thoughts, no matter how bad they are. Just be a mute spectator of these mental events as they arise and leave. No need to take anything seriously while walking meditation.
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