Guide to Meditation

Meditation means contemplation or reflection with concentration on a particular theme, thought, awareness, subject or object of spiritual nature. Meditation is an approximate English word for Yoga, Dhyana or Samadhi as it is practiced in India.

Objectives of Meditation

There are various methods of practicing meditation. Each method depends upon your objective of practicing it. One of the common objectives of meditation is to acquire a tension free, relaxed, happy and peaceful state of mind so that you can face the day-to-day challenges of life, relationships, business or office in a more creative, balanced and objective manner. Another objective of meditation may be purely spiritual, to develop divine awareness or a relationship with God, to be united with Him, imbibe His spiritual virtues in your life and feel the supreme state of spiritual bliss or the ‘ananda’. In fact the spiritual objective can fulfill the worldly objectives also.

Meditation for Relaxation

In case your objective of meditation is former, that is, to develop a healthy state of mind, the easiest way to meditate is to sit preferably in a lotus posture—comfortably erect with your legs crossed. You can do it while lying or sitting on the chair also. Start breathing easily. Try to focus on your breath as you inhale it. Look at it as it enters your nose, traverses through your throat into your lungs and finally into your stomach. Hold it for a short while as conveniently as you can and then release it. Keep a track of it on its outward travel starting from the stomach and exiting out of your nostrils. Again hold it for a short while and breathe in again. You will certainly start feeling relaxed and peaceful after a few days’ practice.

Explore starting a meditation routine in daily life

One useful way to explore starting a meditation routine is to give it a small place in an ordinary day rather than waiting for ideal conditions. Choose a quiet moment when you will not be interrupted and decide in advance that a short, imperfect practice is enough. A first meditation can be only two or three minutes long. Sit comfortably, keep breathing naturally and use a simple reference point such as a sound, a sensation or one peaceful intention.

A short practice to experiment with

There is no need to empty the mind. Each time you discover that you have become distracted, returning kindly to the chosen focus is the practice itself. Give yourself permission to pause the exercise. If it increases anxiety, dizziness or unpleasant sensations, open your eyes, orient to the room and choose another approach. Meditation education should make space for individual differences.

Make the idea your own

An experiment becomes more useful when it has a clear end. When your chosen time is complete, look around, feel your feet on the floor and decide on one ordinary action you can take with a little more awareness. When an old reaction returns later, use it as a reminder to pause rather than a reason for self-criticism. Learning can be gradual, and the same simple exercise may feel different on different days.

To continue at your own pace, compare this page with the guided meditation library or the meditation safety advice. Choose only exercises that feel appropriate for your circumstances.

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Guide to Meditation

Objectives of Meditation

Meditation for Relaxation

Explore starting a meditation routine in daily life

A short practice to experiment with

Make the idea your own

Home | Disclaimer | Privacy Policy