How do you meditate?

Question

I've heard about how the benefits of meditation, but I'm not sure where to start. Does anyone have a way that way that works well for them?

Answer 1

Many techniques called meditation are really just relaxation techniques or self hypnosis. True meditation is simply clearing the mind of all thought to uncover pure conscious awareness. There are several very effective techniques that are very helpful when first beginning a meditation practice.
One is to simply pay more attention to the spaces in between your thoughts than to the thoughts. This can be practiced anywhere and for as long as you are comfortable.
Another is to sit comfortably, close your eyes and breathe in slowly pushing your belly out, pause for a moment then breathe out slowly pulling in your belly paying attention to the stillness in between the breaths.
Another is to give all of your attention to a simple task you are performing. Make yourself a sandwich putting all of your attention into each movement you make and each sound that the activity makes. All of your attention to every nuance of every action and reaction that occurs as you make your sandwich or a cup of tea or lighting a candle or sweeping the floor. Pay attention to the way the light reflects off of the surfaces, the sounds that are made, the smells, the colors , the feel of the broom, or spoon or knife in your hand, the whole sensory experience.
It is important to realize that success is measured in seconds at first. The goal is to uncover the pure awareness normally hidden underneath the continuous stream of thoughts in your mind. Just a few seconds of stillness is more beneficial than a whole night of sleep for most people. The more you practice the easier it becomes.

Answer 2

Sit comfortably with eyes closed and spine erect. Breath slowly and rythmically with equal time for in breath and out breath. When thoughts are generated by your mind let them pass, do not dwell on them and do not try to stop them. All efforts to cease the mind merely serve to focus your attention on the mind. Your meditation will happen despite your mind if you just allow it to be, for as you focus upon your slow breathing your mind will of its own accord quieten down. Imagine or sense that you are breathing up and down your spine and the energy is travelling out of your tailbone down into the earth and then it travels up your spine again and out of the top of your head to the sky/space. As you keep focusing on the energy travelling and on your breathing you will find that after the meditation you will feel relaxed. The more your practice the better it gets. BUT dont try too hard, and if you cant get to meditate everyday dont worry and if someone interrupts you dont worry. Dont give yourself a hard time about anything, it will work. Any problems let me know

Answer 3

As you can see here, there are a lot of techniques people use. And the heart of most of them is something pretty simple -- paying intimate, soft, non-judgmental attention to your experience in the present moment.

One of the most straightforward ways to do this is to sit comfortably, upright and relaxed, and to take one or two deep breaths to settle in. Then rest your awareness in the physical sensation of your breathing. Not to change it or evaluate it, just to notice what each breath is like. You can focus at your nostrils, or throat, or chest, or belly.

If you find yourself getting carried along into thoughts that come up a lot, you can add counting to the breaths. Breathe in, breathe out, know "one" ... in, out, "two" ... and so on, up to ten, and start over.

If you don't make it to ten, no big deal. Just start with "one" again.

And your heart and mind will of their own accord and in their own way on their own time, soften and open. The goal isn't really to experience a certain special state, it's more just to cultivate an intimate relationship with whatever experience is here in this moment.

This is very simple. It is also ultimately very profound. And it can be therapeutic, too. It's like by being so simple and present, you become a safe enough place that old heartaches and wounds might come up for healing. So usually it's very relaxing, but sometimes it can be emotional.

Many people who do it for a while eventually seek out groups and teachers from whom they can get more instruction and support and information.
.

Answer 4

Start with some calm soothing music such as the album the Chanting Om or any other meditation music. Do some deep breathing and let it out slowly. Close your eyes and empty your brain of thoughts of busy day life. I have even talked myself into relaxing, by talking to each part of my body I need to focus on. I would repeat to myself, relax jaw, or relax, throat, shoulders or....etc. You will end up relaxing the tension in each body part as you focus on the area. It really does help me from a stressful day. I usually lay in bed or even in a warm bath with a wash cloth over my face. You could use some relaxing lavendar scents. I haven't decided if it really is meditation or more of self hypnosis, but it works for me.

Answer 5

I started with the “Bath Tub Technique” because the water allows you to block out all sound so you can focus.

Run a tub, rather warm, light a candle, turn off the lights, lay down, and relax.

Breath in to the count of 10 (or 8 to start off with) and exhale to the count of 10.

Meaning… 1 inhalation should take you 10 seconds one exhale should take you 10 seconds.

From there you need to think of a symbol that represents “You”.

Like, if you’re Christian then you can think of a cross or if your Jewish a Star Of David or an anime fan picture a transmutation circle from Full Metal Alchemist…

The symbol just needs to be personal to Y O U.

Imagine that symbol is printed on your chest and as you lay there the symbol starts to rise from your chest and taking all control of your limbs with it…

All your stress… all your pain… all your tension is flowing up the thread that connects your chest to the glowing symbol floating above you.

Once your mind is quiet and your body is lax you will imagine cutting the thread free and allowing the symbol to float away, taking all of your pain, negative feelings, and emotions with it.

Slowly start to move your fingers and toes… Slowly start to move your arms… Sit up… Taking as long as you need to not put the stress back into your limbs…

You should feel better…

After you do that for a while you can start doing it sitting up in the tub… then on your bed… then anywhere…

Just take it slow and you will find that it is a wonderful way to clear your head!

Answer 6

I personally would need more information .. Why the meditation is taking place? Stress?

The only way that I could start to explain is you would have to have a quiet, safe area where you would not be disturbed

Thanks
Cs--
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Answer 7

I usually use the Franciscan story form of meditation. Take a simple story or reading from scripture and place yourself within it. Become still and let the story surround you. Picture it in your mind and place your heart within it. Look at it and sense it. Question and let it speak. It can be a moving meditation in which you transform any routine activity into something in which you are acting out a story, allowing the movement to carry you. When you leave the meditation take part of it with you, an understanding that you will return to and use throughout the day (this is called a spiritual bouquet). St. Francis de Sales said there are three steps to meditation 1. Christ before our eyes, fix the setting of our meditation 2. Christ within our heart, there to speak with Him in your own words and 3. Christ be in our hands, help us to do something about our meditation. Prayer is talking to God, Meditation is listening. Meditation does not necessarily have any religious input, but many find it helpful and profitable.

[Your first answerer gave you "The Jesus Prayer" or Kyrie eleison. This was outlined by St. Ephraim of Syria in the Way of the Pilgrim. Its longest form is "Lord Jesus Christ, Son of the Living God; Have mercy upon us, miserable sinners." Its simplest form is simply the Name, "Je-sus". In either form, and in all those in between it is a mantra having two halves said continuously in time with one's breathing. A rosary or prayer rope (called a chokti, with between 10 and 100 knots in a circle tied off in the form of a cross, the most frequent ones have 20 or 33 knots, 33 symbolic of the years of Jesus earthly life) is often used to count the repetitions. The beginner is encouraged to use the simplest form first and limit the repetitions to between 20 and 33, breathing in on Je and out on sus, attempting to develop rhythm and focus. Feel your breath. Allow all to go into the repetition of the Name, you need ask nothing, no understanding, but begin to rest in the Presence until the Presence fills you. It is a matter of emptying and union, in Greek called kenosis kai enosis. As you become at ease with the Name, add the word Mercy. Breathe in on Jesus, out on Mercy. Notice your breath becoming more regular, deeper, and rhythmic. Become more focussed and allow other things to fall away. Meditation is not about hypnosis or loss of consciousness, but heightened awareness. Use something to limit the time and call yourself back. I light a small candle that burns for 15 minutes and use an icon which brings me into the Presence. It is like exercise, as you become more proficient add more weight and repetitions, but don't do it all at once. To set too high a goal is to fail from the outset. Remember that the purpose of flying is to fly, not taxi around the runway. Read Scripture to feed your meditation and map your journey. Take as well the things about which you have questions and problems and expect to accomplish something on your journey.]

Answer 8

meditation is a form of (relaxation, concentration, and organization) through it you can do many things.
To start find a quiet place to be, close your eyes, take 3 deep breaths & clear your mind. From a clear mind start thinking of the things you want to do or want to get done. this is the start the rest you can figure out for your self once this is done.

Answer 9

Shut yourself in a quite place, noise distracts you. I find the dark helps aswell, or maybe some candles. Sit, make sure your comfortable. Close your eyes and breath, in & out. Clear your mind, if you notice yourself thinking about everyday crap, clear your mind again. Focus on clearing your mind. It's hard, but its possible. And pretty much you just do that until you feel relaxed, my yoga teacher suggests about 20 minutes, thats what i usually do before i go to bed at night.

Answer 10

What about Tai Chi? Someone told me to light a candle and try to just focus on the flme or something like that, say a water fountain and try to clear your thoughts. Maybe try that and try this breathing technique. Breathe in slowly as you mentally count off 4 seconds. Then hold that breath for 4 seconds, then release that breath for 4 seconds. Repeat. I do that whenever I get majorly stressed out. It helps.