IndigoStar
18th May 2012, 12:14
I wrote out some meditation techniques for someone and then thought maybe they'd benefit others too so I've decided to post them. Enjoy! :)
1) Sit in lotus position with your hands relaxed, palms facing upwards. Close your eyes and focus on your breathing. Don't try to clear your mind. The more you try, the more frustrated you'll become and then get stressed and it will have the reverse effect that you want. If you say to yourself 'don't have any thoughts' the only thing you'll be able to do is have thoughts! Instead, just allow the thoughts. Imagine each thought inside a little bubble or cloud and then visualize it floating upwards and away from your mind in a relaxing way. Recognise each one and allow it, even saying thank you to it. This is your brain's way of processing everything that's happened to you during the day. Most people don't take time to just sit and be with their thoughts and processing them like that helps to clear your mind. It's the same thing your sub-conscious does when you sleep. It processes everything. If you keep doing it you might notice the space between the thoughts getting longer (but don't try to do that), just relax with it.
2) Lie down and tense up all your body as tight as you can, then relax it. That teaches your body the difference between tension and the relaxed state. Then starting at the top move down the body focusing on relaxing each part more deeply and saying in your mind 'I relax my brain, I relax my brain. My brain is relaxed.' Then, I relax my neck, I relax my neck, my neck is relaxed. I relax my eyes...mouth...tongue....you can do as many or as few body parts as u wish. That works like a mantra and gives your mind something to focus on while you relax.
3) Sit on a chair with your feet on the ground. Make sure your back is straight and better if it's supported. Close your eyes and focus on the 1st chakra. Visualize it in your mind like a red ball spinning at the root position on your body. See the red light getting brighter and then when you feel ready allow the red light to flow through your whole body. Visualize it moving down through your legs, into your feet and up into your arms etc til your whole body is filled with red light. Then move to the orange chakra and do the same. Finish with the crown chakra and fill up your whole body with white light.
4) Choose a word eg satnam (it means I am truth, truth is within me) and sit in lotus position with hands palms up or in mudra. Close your eyes, roll them up and look at your 3rd eye inside. Repeat in your mind satnam over and over like a mantra. If you get a thought come in your head just come back to focusing on satnam. Do it for as long as you can. Even 2 minutes is better than nothing. And with all these techniques it will get easier with practise, like everything in life so it's important to just keep trying and not be hard on yourself.
5) Sit or lie in any comfortable position. Close your eyes and focus on your breathing. Notice the breath enter your lungs as they expand and contract, and feel the air moving up your body and out your nose (keep your mouth closed). Every time you have a thought just recognise it like 'oh there's another thought' and then focus on your breath again. Feel the breaths getting slower and deeper.
And this is a good video that I like teaching an effective meditation technique-
http://www.youtube.com/watch?v=IZTuIJ4g694
1) Sit in lotus position with your hands relaxed, palms facing upwards. Close your eyes and focus on your breathing. Don't try to clear your mind. The more you try, the more frustrated you'll become and then get stressed and it will have the reverse effect that you want. If you say to yourself 'don't have any thoughts' the only thing you'll be able to do is have thoughts! Instead, just allow the thoughts. Imagine each thought inside a little bubble or cloud and then visualize it floating upwards and away from your mind in a relaxing way. Recognise each one and allow it, even saying thank you to it. This is your brain's way of processing everything that's happened to you during the day. Most people don't take time to just sit and be with their thoughts and processing them like that helps to clear your mind. It's the same thing your sub-conscious does when you sleep. It processes everything. If you keep doing it you might notice the space between the thoughts getting longer (but don't try to do that), just relax with it.
2) Lie down and tense up all your body as tight as you can, then relax it. That teaches your body the difference between tension and the relaxed state. Then starting at the top move down the body focusing on relaxing each part more deeply and saying in your mind 'I relax my brain, I relax my brain. My brain is relaxed.' Then, I relax my neck, I relax my neck, my neck is relaxed. I relax my eyes...mouth...tongue....you can do as many or as few body parts as u wish. That works like a mantra and gives your mind something to focus on while you relax.
3) Sit on a chair with your feet on the ground. Make sure your back is straight and better if it's supported. Close your eyes and focus on the 1st chakra. Visualize it in your mind like a red ball spinning at the root position on your body. See the red light getting brighter and then when you feel ready allow the red light to flow through your whole body. Visualize it moving down through your legs, into your feet and up into your arms etc til your whole body is filled with red light. Then move to the orange chakra and do the same. Finish with the crown chakra and fill up your whole body with white light.
4) Choose a word eg satnam (it means I am truth, truth is within me) and sit in lotus position with hands palms up or in mudra. Close your eyes, roll them up and look at your 3rd eye inside. Repeat in your mind satnam over and over like a mantra. If you get a thought come in your head just come back to focusing on satnam. Do it for as long as you can. Even 2 minutes is better than nothing. And with all these techniques it will get easier with practise, like everything in life so it's important to just keep trying and not be hard on yourself.
5) Sit or lie in any comfortable position. Close your eyes and focus on your breathing. Notice the breath enter your lungs as they expand and contract, and feel the air moving up your body and out your nose (keep your mouth closed). Every time you have a thought just recognise it like 'oh there's another thought' and then focus on your breath again. Feel the breaths getting slower and deeper.
And this is a good video that I like teaching an effective meditation technique-
http://www.youtube.com/watch?v=IZTuIJ4g694