Unlock the Power of Meditation: Discover the Best Techniques for Relaxation, Healing, and Rejuvenation
Meditations will yield different results based on whether or not you are lying down or sitting up. Typically you will remember more from your meditation if you are sitting rather than lying down. I would look at it this way, if you are trying to get answers to questions, meditate while sitting, if you’re looking for relaxation, healing, or rejuvenation then meditate lying down. Sitting directly on the earth such as in the grass is the most effective way to ground as it creates a direct connection with the earth and your root chakra.
You can use your favorite crystals placed where you feel inclined to do so. You can also burn incense or use essential oils that elicit the desired effect. Once in your desired comfortable position, begin to clear your mind and focus on your breath. Below are a few different techniques that you can employ to achieve the desired effect. Try different ones and see what happens and use them as desired. Binaural beats are also a great tool that can be employed to help reach your desired results. Binaural beats play one frequency in one ear, and another in the other ear, the brain then creates a new frequency out of the two. This can only be accomplished with headphones.
Types of meditation
Self-reflection
Self-questioning
Mindfulness (awareness of thought)
Transcendence (using mantras)
Box Breathing
Inhale through your nose for a count of 4, hold the breath for a count of 4, breath out for a count of 4, then hold the exhaled lungs for a count of 4. Complete this cycle 12 times.
Countdown
With each inhale and exhale count backwards from 100 to 0. At each interval of 10 (90, 80, 70, etc.) say “deeper into the mediation I go”. If the desired effect has not been reached by 0, start the process over until the desired effect is achieved.
Tantric Breathing
Breathe in through your nose for a count of 7, pause for a count of 1, then exhale for a count of 7, pause for a count of 1. Repeat this cycle 12 times. After that cycle breathe in through your nose until your lungs are full, simultaneously saying OM in your mind. When your lungs are full, hold your breath pushing your cheeks out as if you are trying to blow up a balloon, but not letting any air out. Hold this position along with the breath for as long as you can, when you need to exhale do it forcefully from your abdomen out your mouth. Repeat this cycle 12 times.
Visualization
Visualization is one of the most powerful techniques that we can employ to serve us in a variety of ways. Visualization can be used to learn a skill more quickly and even in healing. It has been shown that the same neural pathways are lit up during visualization of an activity as when actually taking part in that activity. Essentially this means that the brain can’t tell the difference between the actual activity or the visualization of it. To use this to our benefit we can envision what the perfect movement looks like for the activity we are participating in, such as a perfect golf swing, or maybe the perfect piece of art that you want to create. This can also be used for healing. Visualize your body in perfect health, your bones aligned and strong, your muscles with the perfect amount of tension in them, your cells operating in perfect harmony, etc. There is no limit to what visualization can help with, so be creative and use it as often as you can!
“You should sit in meditation for 20 minutes a day. Unless you are too busy; then you should sit for an hour.” -Zen Proverb
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