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Meditation has been practiced for centuries in many spiritual traditions as a way of purifying the mind. Basically, meditation involves quieting the mind so that the mental chatter that fills your waking consciousness can be stilled, if even for a moment. Through quieting the mind, you cultivate a sense of calm, and come to know yourself in a deeper way. Meditation helps you to become aware of habitual patterns of thinking so that you can make better choices about how you are living. Meditation is an excellent way of relieving stress, because when the mind is calm, the body naturally follows. Many people experience feelings of deep peace and clarity through meditation. Experiment with the different meditation techniques that follow and find those which appeal to you.

For all forms of meditation, there are a few guidelines that will help to make your experience more fulfilling. Find a quiet place where you will not be disturbed. Wear loose, comfortable clothing, and sit on a pillow or in a comfortable chair that allows you to keep your spine upright. If you are sitting on the floor, cross your legs in a comfortable position. It helps to keep your spine erect if you sit on the edge of a firm cushion. If you are sitting in a chair, place your feet flat on the floor and sit upright, away from the back of the chair. You can place a firm pillow behind your lower back if necessary for support.

Practice meditation on an empty stomach, or at least 1 hour after a meal. Rest your hands comfortably on your thighs or in your lap. For most meditation practices, gently close your eyes to help to focus your attention inward. Begin each meditation with a couple of deep cleansing breaths to release any tension from your body. Plan to meditate for 20 to 30 minutes at a time, and establish a regular time and place for your meditation practice. You will enjoy the greatest benefits from meditation when you make it a regular part of your daily life.

Meditation on the Breath

Find a quiet place where you will not be disturbed, and sit in a comfortable position. Close your eyes, and begin by taking three deep, easy cleansing breaths to relax your body, exhaling slowly and completely through your slightly opened mouth. Relax into your normal breathing pattern, inhaling and exhaling through your nose. Focus your attention in a gentle way on your breathing. Just observe your breathing, without trying to change it in any way. When your attention wanders, gently bring it back to observing your breath. You will notice that your breathing will fall into an easy, natural rhythm. By focusing on your breath, you cleanse your mind of thoughts and allow your body to come into a deep state of healing quiet. Continue in this way for 20 minutes. When you are finished with your meditation, expand your attention to include your surroundings, and gently open your eyes.

Meditation on a Mantra

A mantra is simply a word or phrase that you repeat over and over to give your mind a peaceful focus. Choose a word or phrase that has meaning for you. It can be as simple as “peace” or “calm.” Sit in a comfortable position, close your eyes, and take 3 slow, deep cleansing breaths, exhaling completely. Focus your attention on your mantra, and repeat the word over and over in your mind. Breathe normally, and synchronize your mantra with your breathing by repeating it on each exhalation. When your mind wanders, gently bring your attention back to your mantra. Continue your meditation for 20 minutes. Sit quietly for a few minutes at the end of your meditation, and then open your eyes.

Once you have chosen your mantra, stick with it. The word will become associated with the feelings you experience during meditation, and you will be able to elicit a deep sense of calm at any time by recalling your mantra.

Candle-Gazing Meditation

The simple act of gazing into a candle flame offers another meditation method for quieting the thoughts. Candle gazing provides a specific visual focus that helps to center the mind. Place a lighted candle 3 feet in front of you. Sit in a comfortable position with your spine erect and take 3 deep, slow cleansing breaths. Gently focus your attention on the candle. Center your attention on the flame, being aware of the color and shape of the flame, watching its every movement. After gazing at the candle for several minutes in this way, gently close your eyes. You will be able to see the image of the candle flame with your eyes shut. Continue to focus on the image, keeping your eyes gently closed. When the image fades into blackness, open your eyes and gaze at the candle again. Repeat the sequence 2 or 3 times, as desired.

Moving Meditation

Bringing your complete awareness to a task such as bathing, cooking, or washing the dishes allows you to bring the principles of meditation into your everyday life. Simply focus your attention completely on the task at hand. Slow your movements down to about half the speed at which you would normally move. Pay exquisite attention to your body, to each movement, to any feelings of tension or discomfort. Breathe into any tightness that you discover and consciously release the tension.

We often habitually perform the simplest tasks with much more effort than is called for. By paying close attention to your movements, you can learn to do whatever you need to do with the least expenditure of effort necessary. This will help your body to function optimally, and will leave you feeling relaxed and energized. Even a few minutes of moving meditation is refreshing for the body and mind, and provides a new perspective on the task at hand.

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