Easy Meditation Techniques

by Kamaljeet Saini

Here are some easy meditation techniques that can act as the starting point to your meditation practice:

Easy Meditation Techniques: Technique 1

1) Sit in a comfortable position. 2) Place the palms on the knees and close the eyes.3) The trunk, neck and head should be held in straight position.4) The breathing should be natural throughout the entire practice. No attempt should be made to regulate either inhalation or exhalation during the practice.5) Now, focus your awareness gently on breath.6) Start counting with each incoming breath and each outgoing breath. One may count from 1 to 50 or do reverse counting from 50 to 1, increasing/decreasing the count by one with each incoming and outgoing breath.7) Repeat step 6 few more times till the mind becomes free from all thoughts except the thought of counting. When it is attained, go to next step.8) Now, stop the counting and focus on the incoming and outgoing breath without any counting. If any thought comes to the mind, neglect it as if it is a complete stranger and keep on focusing the awareness on the incoming and outgoing breath. If thoughts are disturbing too much, go to step 6 again.

Benefits:1) It is one of the most easy meditation techniques available. 2) It equalizes the flow of breath in both nostrils, so it leads to calmness of the mind, which in turn induces the state of thoughtless awareness (meditation) in step 8.

Easy Meditation Techniques: Technique 2

1) Sit in a comfortable position.2) Place the palms on the knees and close the eyes.3) The trunk, neck and head should be held in straight position.4) The breathing should be natural throughout the entire practice. No attempt should be made to regulate either inhalation or exhalation during the practice.5) Now, watch the thoughts of the mind with complete neutrality (neither judge them as good or as bad, neither feel attachment nor aversion to them). Imagine that the mind is a screen and thoughts are pictures on this screen and you are an observer of these pictures. Observe each and every thought with full awareness and say to yourself, ““I am not this thought. I am only its observer/witness.””

Benefits: After practice of step 5, a time comes when the mind becomes thoughtless (this is the state of meditation). Simply be in it till this state is disturbed by any thought, in which case repeat the process of step 5.

Easy Meditation Techniques: Technique 3

The third easy meditation technique that I would like to mention here is called as “Sahaj Samadhi” or “The Art of Meditation”. This is a simple meditation technique developed and taught by “The Art of Living Foundation”, a non-profit NGO founded by Sri Sri Ravi Shankar. I had learned this meditation technique in 2004 and it has been highly transformational for me.

This technique enables one to gain control over the mind, purify it, master concentration, and eventually connect one with one’s true inner self. This technique consists of holding your focused attention to a “Mantra” or a “Sound” and transcending the boundaries of our analytical mind (this Mantra is provided only by a well-trained teacher of “The Art of Living Foundation”). Every time one’s mind wanders to a different thought or location, all that one has to do is to bring the mind’s focus back to the “Mantra/Sound”.

If you wish to learn more about this technique or be trained by a teacher of “The Art of Living Foundation”, then you can visit the official site of “The Art of Living Foundation” by clicking on this link.

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