Many people believe that the only way to meditate is to sit in one spot and focus on their breath or to try not to think of anything at all. Many of us enter into a meditation practice wanting to experience all of the great benefits that it has to offer but also not knowing exactly what to do or what the real goal is.

The largest part of meditation is mindfulness which is the practice of being fully immersed in the present moment while not losing yourself in the thoughts of the ego. In its most simple form the word ego means “I”. For the most part throughout the day our minds are racing with thoughts of the ego “I should have…”, “I will do..”, or “I am”. Any thoughts of I, me, mine are signs of our egos being in control of our minds. Meditation is about being fully present in the current moment here and now. Meditation allows you to release your feelings (good or bad) about the past and the future without judging the thoughts or ourselves for thinking them.

So now with this understanding of meditation what is the best way to practice?

You have the power to choose what mediation practice is right for you. There are many options including some that may not be on the list below. The point is we should all choose something that resonates with our soul the best. No two people are alike and no two people will have the same meditation experiences.

The key is mindfulness. Whatever practice that you choose be fully present of the here and now. Think about being mindful of your muscles as they move or if you are sitting being mindful of the stillness. Think about being mindful of your feet against the floor, or the air against your skin. Notice the various parts of your body that are often forgotten about such as your hips, elbows, or cheeks. Even your breathing, heartbeat, and other inner sensations will be better noticed when you are mindful of the body. If you are completing a task notice the things around you as you feel the sensation of objects that you come into contact, the  visual details of what your seeing and every sensation of any outside source. Be mindful, be present.

The more you practice meditation the skill of mindfulness will become a habit and will translate to more and more areas of your life. This can help you connect to your surroundings and other people on a higher level. This practice can help to:

• Relieve stress
• Improve sleep
• Release anger
• Decrease the feeling of loneliness
• Decrease symptoms of  depression
• Reduce anxiety
• Improve confidence.
• Promotes happiness
• Promotes oneness
• Promotes kindness (to others and ourselves)
• Promotes love & peace
• Creates a sense of ease & clarity

Below is a list of practices that are commonly used as meditation practices

Movement Meditation

This can include:

• Walking
• Running
• Yoga
• Qigong
• Strength Training
• Cooking
• Dancing

Any movement where you practice mindfulness would be perfect.

Mantra Meditation

Mantra meditation uses a repetitive sound, word or phrase to clear the mind. A popular sound commonly used is “Om.” This can be spoken out loud or in your mind. This type of meditation can be used anywhere such as in your car while in traffic, on the train, in a crowded room, or in a quiet space.

Reflection Meditation

Reflection meditation is the practice of focusing your mind on a prayer, a spiritual concept or an idea. Reflection and focus on this will guide you to a deeper connection with yourself, your God or universe.

Music Meditation

The practice of music meditation involves listening to the music piece of your choice. This piece of music should be something that you feel connects with your soul, preferably without lyrics. It may be helpful to create a playlist of music that you connect deeply with. Bring your attention to the present moment (here and now), the sound of the music, and the feelings in your body that the music creates physically and emotionally.

Breathing Meditation

Breathing meditation could be as simple as observing your breath or could involve focusing on a specific breathing pattern. Examples would be:

Simple focused breathing

1. Take a gentle breath into your nose
2. Pause your breath (hold the inhale)
3. Take a gentle breath out of your nose
4. Pause your breath (hold the exhale)
5. Repeat for your desired time

4 Count Breathing

1. Inhale gently through your nose for a count of 4
2. Exhale gently through your nose for a count of 4
3. Repeat for your desired time

Abdominal Breathing

1. Place one hand on your chest and the other onto your stomach
2. Take a deep breath in through the nose
3. Feel your hand on your stomach move as you inflate your diaphragm with air during your inhale
4. Gently release the breath through your nose
5. Repeat for your desired time

Breath of Fire

1. Start by gently inhaling then starting your first round of breath of fire by contracting the diaphragm in rapidly and exhaling the air through the nose
2. Immediately follow the exhale with a rapid inhale by extending the diaphragm down expanding the ribs. This breath should feel more like a relaxation from the exhale.
3. Aim for 2-3 breaths per cycle
4. Being with 1-2 minutes per round and work your way up to 10 minutes

Alternate Nostril Breathing

1. Plug your right nostril with your right thumb
2. Take a deep breath through the left nostril
3. Pause your breath
4. Remove your thumb from your right nostril and plug your left nostril with your ring finger
5. Gently exhale through your right nostril
6. Gently inhale through your right nostril
7. Repeat for your desired time

4-7-8  Breathing

1. Gently inhale through your nose for a count of four
2. Pause your breath for a count of seven
3. Exhale deeply and completely for a count of eight
4. Repeat for your desired time

Kapalabhati Breath

1. Breath in your nose very slowly
2. Quickly let out a powerful exhale from your diaphragm
3. Repeat for your desired time

Visual Meditation

Visual meditation is the practice of using your sense of sight to focus your consciousness. One way to do this is to focus on a mental image of a color, symbol, object, place, or situation. Another way to do this is to gaze upon a fixed object such as a candle flame, a tree or leaf, or a statue of a deity.

So as you can see there are so many ways to practice meditation. Explore as many techniques as you need to to find the one that connects with you the most. After you have found one start by practicing this technique as little as 2 minutes a day and work yourself up to practicing 20 minutes a day or more if desired. You will find that including this into your daily lifestyle will have more benefits than I can describe.

Note: Originally posted via Abori Well