Concentration Techniques
It does not matter which Meditation Technique you choose. The basis of all techniques is focus and attention. Therefore, we start with Meditation exercises that are meant to train the capacity to concentrate. We must learn to focus to bring the unending stream of thoughts in our mind to a standstill and to limit the number of thoughts in our mind to only those that are relevant for the present moment. For many of us, emptying our mind through focus and concentration is the most difficult but perhaps also the most important aspect of meditating.
Consequently, it is not surprising that the greater part of all Meditation techniques is directed at this aspect. Besides the ability to focus and to concentrate the following exercises, it also teaches us to observe and to accept our thoughts without judging them. Practically, all other Meditations on our site require the skills that we train in this section and some schools of Meditation like TM and Zen even look upon this category of skills as the ultimate aim. You can practise most of the following exercises as long as you live and all of them give you an opportunity to get acquainted with practically all benefits that are always associated with meditating.
Meditations in which we focus on our body or on physical sensations
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Bodyscan Meditation
Not only do we meditate using our mind but we also meditate to help our body relax. It can be done after different forms of relaxation exercises including yoga and stress management. We are able to be fully aware of our bodies needs thus helping us reduce any physical pain we experience.
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A Meditation to Steer your Breath through your Body
This Meditation Technique concentrates on our breathing aspect, helping us concentrate and observe better. When we are more relaxed, we tend to think deeper and our only focus would be having a really peaceful Meditation. We are also aware of how we feel especially physical pains like arthritis and the like.
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Meditations based on our Breathing
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Count your Breaths Meditation
We count our every breathing in and breathing out as another form of Meditation. We can do this exercise even when we are just walking. This exercise also helps us reduce stress from work or other forms of pressure and likewise, can give you a clear and peaceful mind.
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Healing Breath Meditation
A Meditation that focuses on your breathing and how it can improve your health. This exercise requires you to concentrate as this not only helps you meditate and create a peaceful energy in you but that it is also a very good breathing exercise. A Meditation and an exercise all rolled into one.
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Meditation based on an object
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The Flame Meditation
A kind of Meditation that uses any object to help one concentrate better by focusing only on that object. By doing so, you are more focused on that particular object, keeping you far away from any negative vibes as you dwell deeper and deeper.
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Meditation in which we focus on a sound, a word, or a sentence
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Mantra Meditation
In this kind of meditation, you can use any kind of mantra. Even those that you have read or one that you originally made can be used. A very positive mantra can be a really effective form of Meditation. A positive energy can give you a positive outlook in life.
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Meditation can always relieve any tension or stress that we feel. That is why it is of utmost importance that we are able to concentrate and focus on every exercise if we really want to attain both a healthy and peaceful body and mind.
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One of the better ways of concentrating within the body is Prana-Apana kriya.Not only does it leads to concentration,it is highly beneficial.This is a method of meditation suggested by Bhagwan Krishan in Bhagwat Geeta.
" The meditation expert (Muni) becomes eternally free from external phenomenon by concentrating his gaze between the eyebrows; and by neutralizing the uneven currents of Prana and Apana flowing within the nostrils. Such a yogi transforms his sensory mind, his intellect and frees himself from the Karma of fear, anger and desire."the Gita (ch: V. verse 27-28).
When you inhale and exhale continuously, oxygen is quickly converted into life energy that recharges the entire body, especially the blood and the lungs with vital sustenance. As you focus your eyes and willpower between the eyebrows and strongly visualize the circulation of life breath Prana & Apana, up & down the spine respectively, both positive and negative poles are established on the opposite sides of the hollow spinal tube, between the Agya Chakra and the Muladhara Chakra. The magnetic pull between the two poles brings the actual circulation of the Sushumna current, and awakens the subtle layers of the Kundalini.
Apana, which is aligned with the force of gravity, usually moves downward resulting not only in disease and death but in the downward movement of consciousness. Prana, on the other hand, tends to disperse upward through the mind and senses, as it is our opening to the energies above.
Yogic practices require bringing Apana up. Prana must be brought down to unite with Apana. This helps unite and balance all the Pranas. In doing so the inner fire or Kundalini gets enkindled in the region of the navel.
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