An Intro to Meditation: 6 Different Techniques

Meditation practice is a great tool we use during our Heart Attack program to start the day. As we value its impact, we would love to share 6 of the techniques, which you can start using from home to start your journey of growth and inner-balance.

Meditation is a practice to cultivate inner peace. It’s a way to bring the practicing individual to the present moment so that they can rest in awareness of what is. Meditation is not about being “better” at anything. More so it’s a practice of simply “being” full stop. It’s a technique to invite awareness, helping to focus the mind so it can let go of becoming lost in endless trains of thought or of any attachments to these thoughts.

There are many different techniques that a person can practice for their meditation…

Such as mindfulness, breathing exercises, chanting, visualisation, focusing the mind on one sound, listening to guided meditations and numerous other techniques. Some meditations can be done lying down, walking or moving but many are done sitting still and upright with a long spine. Some people may feel good sitting cross legged on the floor, whereas others may be more comfortable sitting on a chair. It’s really about finding what works best for each person.

For the below techniques, a good way to start is to set a timer for 10 minutes and resolve to stay the course for the full duration of the allotted time. All are carried out with the eyes closed unless stated otherwise. For all techniques, begin by arriving in the space. This can be done by taking a few full breaths, noticing the sit bones rooting into the surface beneath and feeling for the crown of the head reaching up towards the sky.

Breath Focus

Follow the inhale and exhale all around the body so the awareness stays with the breath, without consciously changing the breath. Notice how it feels to breathe in and out, the way the chest rises and falls and the way the body fills up with air then releases. Notice if there is a natural pause between breaths. If it helps to stay focused on the breath then count the inhales and exhales. Every time the mind moves away from breath focus, gently bring the attention back to the breath.

 

Candle Meditation

This can be done in a dark room if that feels comfortable. Light a candle and place it at around eye level so that it can be looked at without slumping the body over. Keep the eyes open, still and focused on the flame of the candle, simply staring at the light throughout the meditation.

 

Grounding & Connecting Visualisation

In the mind’s eye visualise a tree with its strong sturdy trunk, roots that ground down into the earth and branches that reach up towards the sunlight above. Bringing the awareness to your own body, imagine roots growing down from the sit bones and digging down deep into the soil. Stay with this for some time then imagine the head absorbing light from above. This could be seen as an energising white light pouring down into the body through the crown of the head, connecting you to the wider universe.

 

Gratitude Reflection

This is time to focus on expressing gratitude for all the people and things you are grateful for. This means reflecting on all the blessings in life. Blessings in disguise can be included which refers to those things that might be experienced as painful but hold a lesson or message.

meditation breath focus and mindfulness in nature

Body Scan

Move the awareness around the body noticing physical sensations from the top of the head to the tips of the toes. Notice everything about how the body feels and consciously relax or soften any areas of tension.

Loving-Kindness

This comes from the Buddhist tradition of Metta meditation. In the mind and heart generate feelings of kindness, benevolence and compassion. Begin by offering these feelings of loving-kindness towards yourself, then bring to mind’s eye a good friend and develop these feelings of loving kindness towards them. Next, a person considered as “neutral” then a person considered as “difficult”. Extend that loving kindness to all 4 beings then gradually extend it out to the entire universe.

These 6 techniques are all a great way to begin practicing meditation.

Some may appeal more than others but all are beneficial, especially if practiced daily/regularly. It’s also very helpful to have the guidance of a teacher or to practice in groups, as well as alone. The most important thing is for each person to find what feels right for them in crafting their own path of cultivating wellbeing.

Life is about exploration and experiences. The best way to jump into your journey of self-discovery and growth is to try! Opening our minds to try something new and check-in with yourself afterwards about how much you resonate with it. There is no right or wrong path, it’s simply what fills you most with joy and gratefulness. It’s up to you to explore and discover what this is!

Curious and want to know more about the practice and activities on our Heart Attack retreat? Click here to discover more.

Written by our good friend and guest writer Jasmine Sara. Jasmine is a pranayama, yoga and meditation teacher from the UK, she is also a freelance writer and has been published on The Huffington post, Positive News, and Elephant Journal among others!

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