Secret of Meditation Revealed: Simple Meditation Techniques to Relax and Be Present

Many individuals that are in search of clearing their minds from daily worries and stress turn to meditation. But is there a 100% efficient meditation technique? The facts are that there can be found various meditation techniques - some of them quite specialized and detailed - but there are a few steps that need to be followed regardless of the chosen method: the breathing, the relaxing and the meditation itself. Here they are!

How to Breathe

The first thing you should know is that there is no effective meditation technique without a proper breathing. Basically, you need to focus on your breathing, to breathe in slowly, yet deeply and to let the air out as slowly as you can, but without making effort. Try to think that the air is clean and pure, that it comes straight from God, from the perfect nature or from other positive, ideal sources. Furthermore, try to feel that the breathing is cleaning your entire body and that it is helping your body loosen up. Some individuals find it useful to try to breath as slowly as possible and, at the same time, as quietly as possible - try to think like you are "whispering" your breathing.

How to Relax

Meditation and relaxation go hand in hand and depend on each other, so make sure that you are committed to begin a complex and unite meditation exercises program, a program that is based on a previous relaxation and detachment from worries and problems. But how can you make sure that you reach the needed level of relaxation? Well, first of all, you need to be surrounded by a welcoming, appealing and intimate decor that can permit you relax and meditate. Select the place where you feel most comfortable and at peace.

How to Meditate

The wide range of meditation tools and techniques permits you to find the one that is most suitable for you. But there is one meditation technique that seems to be very popular and easily applicable: the visualization meditation practice. The only question here is: "What should you visualize?" the answer is quite simple: you should visualize the one thing that makes you feel relaxed, happy, satisfied or that induces any other feeling you enjoy.

Basically, it can be anything: a moment that happened, a moment that you expect to happen, an activity that relaxes you, a fantasy, a trip to an exotic island or, why not, to your own room or home (the place where you feel safest and best), a natural element, your loved ones and the list can go on and on.

When you are imagining or picturing the selected moment or element, you have to let all its beauty invade you, you have to be receptive to all the stimulants that it offers you, to enjoy it in all the ways you can. Observe your selected element carefully, slowly, be attentive to the details. Live the emotions that it creates with intensity and you will live the meditation experience at high standards.

Once you have started to meditate, make sure you practice your meditation technique every day or at least every other day and make sure you follow the above tips, in order to get to the desired results. Remember that meditation is a key to a better health, a better sleep, a better focus and, in general, to a better life, so those 10 minutes every day are worth it!

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This is a breathing meditation instruction that I wrote a couple of years ago in my old website. It was based on the teachings of my late teacher Ven. Bhante Vimalaramsi, the abbott of Dhammasukha Meditation Center.

Instructions:

First of all, close your eyes, keep your body erect and sit on any comfortable position. Start to follow your breath naturally. "Breathing in, I know that I'm breathing in. Breathing out, I know that I'm breathing out." You just need to know and understand the general characteristic of breath, either long or short, fine or coarse, etc. You don't need to over-focus or ove-rconcentrate on the breath as exclusion of everything else, nor to focus on nostril tip,upper lip, or abdomen. Just let the breath flows naturally and relax.

If a thought or feeling appears, just let it go. "Let it go" means just let it be there without interrupting it in any way. Allow it to come and do whatever it wants, but you don't need to pay attention to it. It's just a thought after all. You don't need to squeeze or suppress your mind in any way. Just let it be there by itself without any resistance.

Next, relax and release all the tightness and tension in your mind and body. This tension is the form of craving that manifests in your mind and body and we can see this clearly just after the mind starts to wobble around. This is how the "I like it or I don't like it" mind arises and creates huge amount of suffering and inner resistance in our life. Therefore, we must relax and let go of all the tightness and feel our mind opened and expanded in a space of infinite emptiness.

Next, you can notice the tight mental fist wrapped around the sensation (feeling) and just let it be there, let it float like the bubble in the air. You don't need to verbalize it or make it more than what it is. It can be pleasant, unpleasant, or neutral, but it's just a feeling anyway. Nothing special.

Finally, re-establish your mindfulness and allow the breath to become predominant again in a natural way. After that SMILE!!! DON'T FORGET TO SMILE. Smile can relax all the tension in your facial muscles and make your face more calm and serene. Just look at the Buddha statue. Every Buddha Statue is smiling, isn't it?

Take nothing seriously. Just let go, relax, and breathe...

You can also laugh when you see how crazy your mind is. Don't try to control the feelings with thoughts, because it doesn't work and it hurts. One source of suffering is trying to change and verbalize the feelings with thoughts and making them more than what they actually are. Feeling is just a feeling, thought is just a thought.

If you can, try to examine passively these links of dependent origination: after contact arises, feeling arises (Pleasant, unpleasant or neutral), after feeling arises, craving arises (I like it or I don't like it /tension in body and mind), shortly after craving arises, clinging arises (the thoughts about why it's there and how to change it). If you understand this, you can let go more easily and joyfully.

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Stress is one of the curse of living in modern times. Almost everyone suffers from stress and it can also bring lots of negative impacts to both our body and mind.

When we are feeling stressed out or worn out maybe because we have extremely miserable day or things just don't work out, the best thing that we can do is relax our body and mind.

So what can we do to achieve relaxation? If there are thousands of ways we can get stressed, there are also many ways we can relax.

One way of relaxation is by using a breathing meditation technique. The simple way to do that is just by becoming aware of the movement of your breath going in and out and relax the tension in your mind and body. When thoughts or feelings appear, just let it be there without resistance at all and re-establish your attention to the breath. Doing this for 10-15 minutes will help greatly to reduce the stress and tension in your mind.

Listening to relaxing music or sound of nature also help a lot to reduce stress. Just by listening to the sound of waterfall or the birds chirping harmoniously, you can feel that instant joy and ease in your mind. It will take your attention from your stressful situation to a more peaceful and relaxing state of mind.

Doing a mindful walking in the garden path or nearby lake side is also a great way to relax. Walk slowly and be mindful of your breath and the movements of your feet. Just by being with the trees or looking mindfully at the sky, you can notice that you can be aware of the present moment without any struggle or resistance. It can also help you to get in touch with nature and feel the peace that is always there in the present moment.

Another easy way to achieve relaxation is by doing yoga. I'm a practicioner of Asthanga yoga myself and I feel lots of benefits from it both physically and mentally. Yoga can help to reduce stress and lower your blood pressure which makes your body more energized and at ease. Doing yoga in the morning before you start doing your activities is a great way to start your day.

Hypnosis is one controversial relaxation technique that you can try. There are lots of guided self hypnosis on the internet that you can listen to and it is a really great alternative if you don't have any idea on how to relax before. It is also a good alternative for people with stress related health problems.

These relaxation techniques are just some of the ways you can achieve relaxation. My suggestion is just choose any technique that suits you and practice it regularly. By applying these techniques, you can start to reduce the stress from your daily life and become more accepting with whatever happening in your life.

If you want to learn other stress relaxation techniques, check out my website Meditation For Beginners

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