Simple Meditation Methods for you..

what is meditation?

Do you know how to have a meditation? Well if no, there are a lot of meditation methods that one can choose from. Meditation doesn’t always have to mean sitting down with crossed legged position and eyes closed, it can be as simple as walking and standing. Anytime that we concentrate on something other than our thoughts, we are already meditating. We can meditate while we walk, move, lie down, stand, sit, or even while silent or speaking. And there is always no perfect position for meditation, whatever is most comfortable for a person that would allow him to meditate is fine.

There are two kinds of meditation as below:

Moving meditation and Still meditation.
Moving meditation involves movements of the body such as Qi Gong, Tai Chi, Yoga, dancing, walking and jogging. In this case rhythmic series of movements and the mind concentrates or is centered on breath. Thoughts are recognized without judgment and then our focus goes back to breath. Focus can also be on the movement itself, the flowing internal energy from the body, the external environment, or even in the case of dancing, the connection to music. In still meditation on the other hand, our bodies and minds are unmoving. Sitting, standing, or lying meditation focuses on anything; breath, counting, a mantra (sound), candles, incense, a rock, a spot on the ground or ceiling, the birds, the sky, anything your heart desires. Thoughts are recognized without judgment, then let go, and concentration is brought back to what you were originally focused on. Breathing is through the nose in a natural unforced manner.

These are some common meditation methods i provide:

• Standing Meditation This is one of the meditation methods that are a great exercise to practice proper breathing and a simple way to concentrate and regain proper breathing techniques like what we naturally had when we were infants.

• Stand comfortably with your spine straight and feet about shoulder distance apart, opening the left hand and placing the thumb on your belly button so the palm of the hand is against the lower abdomen, then place you right hand on top of left in the same manner. Breathe slowly and feel the lower part of your abdomen expand and naturally pushing away your hands outward your belly. Hold the breath for four seconds and then exhale slowly, feeling your lower abdomen contracting inward as the air is released. Recognize the thoughts without judgment and bring back the concentration to your breath.

• Walking Meditation One of the meditation methods that is a very effective way of exercising and meditating. Simply walk at a natural and comfortable pace, concentrate on the sole of your feet touching making contact with the earth. Focus on the spot in the center of your foot just at the forward part of the arch. With each step feel this spot making contact with the earth and extending into the earth, next foot after the other. Allow normal, relaxed breathing through the lower abdomen. Recognize thoughts without judgment bringing back the concentration to the sole of the foot or your breath.

To make it simple i summarize as below:

1. Find a quiet, comfortable place to sit
2. Keep your back straight (this will help you stay awake)
3. Breathe through your nostrils
4. Keep eyes partially open (though I was taught to close them, it’s your preference I guess)
5. Focus on excluding everything else going on