Meditation is an approach to training the mind, like the way that fitness is an approach to training the body. But many meditation techniques exist — so how do you learn how to meditate?
The first thing to get about meditation is that it’s always better to ask for some professional advice before you start. Just like going to the gym, it’s always better to get information on how equipment works before you start to use it.
A good place to start is online. Look for reputable sites or videos on YouTube, that help you by talking through meditation sessions, because for a beginner to sit and think of nothing or to have an “empty mind” can be difficult, or almost impossible.
The easiest way to begin meditating according to gaiam.com is by focusing on the breath. An example of one of the most common approaches to meditation is concentration.
Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. Since focusing the mind is challenging, you might meditate for only a few minutes and then work up to longer durations.
In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.
Other meditation practices such as one followed by Buddhist monks focuses directly on the cultivation of compassion. This involves envisioning negative events and recasting them in a positive light by transforming them through compassion. There are also moving meditation techniques, such as tai chi, qigong, and walking meditation. Mindfulness meditation is also gaining in popularity.
Give meditation a fighting chance by doing your research first.
