3 Types of Meditation
From the eBook,
Simple Meditation to Simply Improve Your Life,
are three types of a few meditations presented that one can begin practicing to see if these will kick start your journey into practicing meditation to improve your life.
Thoughts as Clouds Meditation
First, your thoughts as Clouds Meditation is a good meditation for observing your thoughts but not engaging with them. Watch your thoughts pass by in your mind with no judgment or agenda. Let go of control.
Thoughts as Clouds Meditation
- Sit on the floor with your legs crossed, back straight hands in a relaxed position at your side. If this is not possible, sit in a chair with back straight feet on the floor. If this position is not possible, lie down in a comfortable position. Close your eyes. Take a deep and slow breath through your nose and hold for a count of three then exhale through your mouth. Use this breathing technique throughout the meditation.
- When a thought or feeling arises, imagine it as a fluffy white cloud in front of you. Observe the cloud and it’s pleasant details billowy, white and soft. Have no judgment. You are just an observer. Watch the cloud float by and off into the distance. As another thought or feeling arises change this into the fluffy white cloud. Watch the cloud float by and wish it well on its journey. More thoughts will come and go. Change these thoughts and feelings into happy carefree clouds floating by. Make a game of the intrusive chatter and monkey mind.
- Continue this process for your 15 minute meditation. Continue with eyes closed, slow deep breaths. Over time this meditation will decrease the amount of intrusive thoughts. When the unconscious mind is married with the conscious mind, the unconscious mind ceases to have majority control of your thoughts.
Candle Meditation
Second, a lit candle is a great tool to use during meditation to focus your attention on the object and subtle movement and glowing light. However, any object that you find interesting and beautiful can hold your gaze during a short meditation.
- Get in an appropriate meditation pose that is comfortable for you. Focus your gaze on the lit candle in front of you. Take a deep and comfortable breath through your nose and hold for a count of three then release through your mouth for a count of three. Repeat this breath throughout the meditation.
- Concentrate on the candle making note of the shape and color. Notice the flame with its subtle variation of light, color and movement. Notice any fragrance the candle offers. Imagine yourself becoming part of the candle as if part of its essence. Hold your gaze and try to slow your blinking eyes. This can enhance a trance-like state.
- As thoughts and feelings arise, take several deep and cleansing breaths and return your concentration and focus on the candle. Continue this process for your 15 minute meditation.
Chakra Meditation
In Yogic tradition there is an invisible tube running along the center spine known as the prana. This is a vital energy when properly open and consciously controlled has regenerative and healing properties. Along the prana tube reside our energy centers or chakras. Seven chakras start from the base of the spine to the top of the head. First chakra/energy center is the root chakra at the base of the spine. The second center is the sacral chakra below the navel. The third chakra/energy center is the solar plexus near upper stomach area. The fourth energy center is the heart chakra located in the center of the chest. The fifth energy center is the throat chakra. The sixth energy center is also called the third eye located at the forehead area behind your eyes. The seventh chakra is the crown chakra just above top of the head.
Each energy center represents a vibratory level or energy level. Through consistent breathing exercises and chakra meditation, it is possible to raise your frequency to a higher energy level. In turn, this decreases resistance and blocks that allow the energy centers to flow robustly as they should. A consistent practice of chakra meditation can improve emotional, physical health and relieve chronic conditions.
Performing this meditation routinely can help reduce chronic physical and mental issues. Different breathing techniques can be performed along with this meditation but we will concentrate on meditation and continue to use the same breathing technique.
- Get in an appropriate meditation position that is comfortable for you. Close your eyes. Take a deep slow breath through your nose hold for a count of three release thru your mouth. Repeat this breath throughout the meditation.
- Start at the root chakra/ first energy center and work up the spine with each energy center to the seventh energy center at the top of your head. Picture each chakra as a circular center of energy. Place your hand on each energy center as you are perform the breaths and meditation moving your hand up on each chakra. This helps with visualization and being in the moment.
- Imagine each energy center as a warm loving healing The energy centers grow and expand. As you ascend your spine imagine each chakra connecting together.
- Continue with this visualization during your 15 minute meditation eyes closed with deep breaths.
Practice Mindfulness Throughout the Day
When you find yourself lost in the chatter of the monkey mind but you do not have 15 minutes to do a meditation, there are other easy ways you can apply to bring you back to the present moment quickly. Say out loud or to yourself “I am present”. Repeat this phrase several times and take several slow deep cleansing breaths practicing this phrase for just 2 to 3 minutes will bring you back to the present moment.
Simple Meditation to Simply Improve Your Life
The above was a small sample from the eBook, Simple Meditation to Simply Improve Your Life. Follow the link to read more about the ideas presented in this easy to follow ways, techniques, types of meditation to begin improving your life.
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