A Few Meditation Techniques

A Few Meditation Techniques

When we meditate, we are asked to take the attention from the inner dialogue and repeatedly place it on a specific focal point as a way of creating mental space.

The following are four focal points I love to work with.

Space Meditation – As you close your eyes, imagine the space behind your eyes as a starless night sky. Your task in this meditation is to attend to the space by returning your attention here each time you catch your mind wandering. With each return to the space, you develop the ‘meditative musculature’ to intercept the busyness of the mind.

Mantra Meditation – In this meditation, you are using a mantra (word or phrase) as a placeholder for the attention. Each time the mind attempts to pull you off on some tangent, you are to replace the thought with the mantra. The phrase or mantra is ‘Sat Nam’. ‘Sat’ means truth and ‘Nam’ means name. Roughly translated, this mantra means ‘Truth is my Name’. It is important to gently replace the thoughts with the mantra each time the mind wanders.

Outer Space Meditation – In this meditation, you are focusing on a space outside of your own body. You may begin with placing your attention on the space behind your eyes as in the first space meditation, imagining the starless night sky now taking up the entire inner space of your body. Spend 1-2 minutes setting your attention to the inner space and then move your attention gently and deliberately to the space surrounding your body in all directions. For the remainder of this meditation, hold your attention on the space surrounding your body.

White Noise Meditation – In this meditation, you are simply listening. The aim is to listen to all the sounds coming from all directions without focusing on any one sound. You listen to the symphony of sound or white noise as though there were a very important message that could only be received by your full listening without the static of thinking.

Use any of these (one per meditation) in your home practice daily. Start with a short duration and gradually work your way up to longer periods of sitting.