Meditation means to reflect upon, ponder, or contemplate and there are many ways to meditate. The first stage of meditation is to concentrate on a specific object or establish a point of focus, with the eyes either opened or closed. Silently repeating a word or phrase, audibly reciting a prayer or chant, visualizing an image such as a deity, or focusing on an object such as a lighted candle in front of you are all commonly recommended points of focus. Observing or counting your breaths and noticing bodily sensations are also optional focal points.

  1. Find a quiet place where you can be alone if possible.
  2. Sit in a comfortable position.
  3. Close your eyes and take three deep breaths. Let your thoughts come and go.
  4. Start to visualize a particular object-for example, a rose.
  5. In your thoughts, start to repeat the word for the object-“rose”-over and over, at any speed or rhythm it wants to go.
  6. As you continue to repeat the word, start to imagine the rose opening and closing in the same rhythm.
  7. If distracting thoughts come into your mind, let them pass through. Continue to repeat your word and see its image. (Often, worries of the day, like “what shall I have for dinner” or “I have three exams to study for,” will flow through your mind to distract you.?
  8. Keep this process going from two to twenty minutes.
  9. When it is time to stop, open your eyes slowly.

You should feel relaxed, refreshed, and less anxious after trying this technique.
Benefits of meditation
benefits of meditation
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