The 4 Best Guidelines for Meditation-3

Is there Ways to meditate?


Concentration meditation is the focus of the mind on a single subject. Through this attention, the mind unites with the present moment.

The theme chosen for attention will differ depending on the style of meditation, but the goal of maintaining focus remains the same. The intention is to cultivate undivided and undivided attention.

The chosen theme serves as a stable anchor, a lifeline in the midst of swirling thoughts, images, and feelings. It is a place to continually and gently return every time you get lost or tangled in the currents of activity that go through your mind.

Maintaining focus on a single object requires perseverance and patience as you face over and over again with the habitual wandering of the mind as it departs into the past and future.

It is not willpower or effort that allows you to penetrate this habit, but practice, consistency, and the right spirit of dedication and acceptance. A gentle but constant return of attention to the selected focus is the way to calm the mind.

Concentration themes:


Mantra yoga employs the use of a particular sound, phrase, sentence, or statement as a point of focus. Traditionally, you can only receive a mantra from a teacher, someone who knows you and your particular needs.

Transcendental Meditation (TM) advocates the practice of yoga mantra. If you choose to meditate on a sound, you can create your own mantra, silently or audibly repeating the reassuring word or phrase such as “Om”, “peace”, “love” or “joy”. Affirmations also work: “I am relaxed” or “I am calm and alert” are good.

A song involves both rhythm and tone; either in Sanskrit or by reciting a significant prayer or statement in any language. Using a cassette tape or listening to a relaxing piece of music are also options.

Pictures or display:

This involves viewing an object such as a flower, a meadow, the ocean, a clear sky, a calm lake, a blank movie screen, or a chosen deity. Any object can be used; Choose an image that gives you a relaxed and calm feeling.

With your eyes closed, visualize that image until you experience a sense of calm. Then gently release the image, let it dissolve, and let the feeling of tranquility linger as long as you can. Return to your image as many times as necessary to stay still.

Be careful not to get so involved in the image that your mind is carried away by the memories and perceptions associated with that image.

You can also focus on one of the body’s chakras, or primary energy centers, so that your meditation subject improves the energy associated with that chakra. Saturn’s chakra is at the base of the spine and is the latent or spiral energy source.

The Jupiter chakra is behind the lower abdomen and is the source of creative energy and passion. The Mars chakra is behind the navel and is the source of action energy.

The Venus chakra is behind the heart and is the source of compassionate energy and emotion.

The Mercury chakra is in the throat and is the source of communication energy. The sun chakra is on the forehead between the eyebrows and is also called the “third eye”. It is the source of perceptual energy, clear thinking, and intuition.

The thousand-petaled lotus chakra is at the crown of the head. It is the energy source of enlightenment, happiness, and self-realization.


This involves using the breath as a focus point, like looking at the breath as it is without changing it in any way.

To do this, look at each nuance of breathing and each sensation it produces: how it moves in the abdomen and torso, how it feels when entering and leaving the nose, its quality, its temperature, etc.

Although he is fully aware of all these details, he does not dwell on them or judge them in any way; you remain separate from what you are observing. Or you can mentally think “in” while noticing the breath entering your nostrils and “outside” while noticing the breath coming out of your nostrils.

Then switch to simply observing the breath, noticing your own natural rhythm and movement in your torso. By wearing earplugs, you can increase your concentration on the sound of your breathing.

Another way to observe the breath is to count it. Inhale 3 to 7 counts and exhale for the same amount of time. Another way to count breaths is to count breath cycles. Inhale normally and then count on exhalation.

Count to 4 and then start again. Or count the breaths from one to ten and then start again. Do this by mentally inhaling and counting one, then exhaling and counting two. Start again when you reach ten.

Physical sensations:

This involves focusing on a physical sensation such as the heat or cold that your hands feel, or a particular emotion or any area of ​​discomfort that you feel. What you choose remains your focus point for the entire practice.

Observing a physical sensation, becoming very aware of all its complexities, and staying separate can be more challenging than observing the breath.

Full attention:

Mindfulness meditation is slightly different from concentration practice; although it contains within itself an element of concentration.

Where the practice of concentration is exclusive, focusing on a single object and excluding other aspects of your experience, mindfulness meditation is inclusive. Your body, mind, feelings, states of mind, perceptions, sounds, and visions are equally accepted.

Whatever is happening at any time invites the application of mindfulness meditation; without judgment or preference.

Mindfulness is concerned not only with thinking about the present moment but also with the intention of understanding what is really happening underneath your concepts, thoughts or ideas of what is happening.

In mindfulness meditation, the focus of attention will change according to the moment-to-moment changes that occur in your experience.

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