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.
- Find a quiet place where you can be alone if possible.
- Sit in a comfortable position.
- Close your eyes and take three deep breaths. Let your thoughts come and go.
- Start to visualize a particular object-for example, a rose.
- In your thoughts, start to repeat the word for the object-“rose”-over and over, at any speed or rhythm it wants to go.
- As you continue to repeat the word, start to imagine the rose opening and closing in the same rhythm.
- 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.?
- Keep this process going from two to twenty minutes.
- 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
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