There are many spiritual meditation practices taught today. I’ve included a description of 4 different meditation techniques. With a little creativity and mindfulness, any practice can be created – even a quick, easy meditation. The technique itself is not important; transcending thoughts and experiencing self as pure awareness, consciousness, or one with the source of all life is the true purpose.
“Meditation is the dissolution of thoughts in Eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity.” ~ Sivananda
Many years ago I experimented with several meditation techniques until I found one that was a perfect fit for me; one where I could easily center within a peaceful state. Some meditation practices are focused on the mind, some on the breath, some on sound and some on the body. Many techniques involve sitting still with eyes closed, while some involve movement. There are many physical, mental, emotional and spiritual health benefits of meditating, but each person has their own reasons for spending 15, 30 or 60 minutes a day turning inward and connecting more deeply to self.
For me, I’ve found meditating to be the best way to calm my over-active mind, help me to move into the present moment, connect to my body, and most importantly, become aware of myself as a spiritual being, bigger than my thoughts, beliefs, emotions and physical sensations. This has been extremely empowering for me.
Read on to learn more about spiritual meditation practices, and if you’d like to read a book that offers exercises for meditating, click on the book image, How to Meditate.
4 Spiritual Meditation Techniques
Transcendental Meditation
This is a formal technique based on the ancient Vedic tradition of enlightenment in India. This practice was handed down by Vedic masters from generation to generation for thousands of years until Maharishi introduced Transcendental Meditation worldwide. This is a mental practice which involves sitting with eyes closed for 15-20 minutes twice a day while focusing on a mantra (a word or phrase the TM centre gives you). The purpose is to calm the mind and move beyond thoughts to what is called transcendental consciousness or enlightenment. For more information, visit the Maharishi site.
Vipassana Meditation
Vipassana, meaning to see things as they really are, is another ancient technique from India. Gotama Buddha practiced and taught this practice as a way to end all suffering. It is a mind body format that is taught around the world in 10 day silent retreats. Students follow a specific code of ethics during the course while they sit with eyes closed and focus initially on the natural flow of breath through the nostrils and then on sensations in the body. Practitioners develop equanimity by learning not to react to thoughts or sensations in the body. At the end of the course students are taught a loving kindness meditation.
Vipassana meditation is a self-exploration of the mind and body as a way to dissolve mental irritations and open to love and compassion. For more information, visit the Vipassana site.
Movement Meditation
Tai chi, yoga, taekwondo, and qigong are examples of mind body practices that can be used as a form of meditating. Practitioners move beyond thoughts as they enter the body and connect to their soul through movement. It’s a wonderful way to experience being in the flow of life as you mindfully (or mindlessly) focus on physical activity, breathing and sensations in the body. Something else takes over and instead of moving your body, your body is being moved. I view it as spirit in action.
Present Moment Awareness
With present moment awareness, any activity can be a non-formal way of meditating. Buddhist philosophy teaches mindfulness as a way of living. Brushing your teeth, taking a shower, making a meal, walking the dog, interacting with people, and doing daily tasks are done with present moment awareness. No past or future thoughts swirl in your head, no fantasies or unconscious thinking takes place; every ounce of attention is in this activity, this experience, this moment. When I am able to be present like this I feel peaceful, energized and full of clarity. I highly recommend you try it.
What meditation techniques are you drawn to, and what are the benefits for you (or what benefits would you like to receive if you haven’t started meditating yet)? Please share below.
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Thanks for your prayers, Laurie:)
There’s definitely a joint article in there – “how do you view God?”. You and I have different views so it will be interesting to write about it. I orginally grew up with a view of God similar to yours (which surprised me as I wasn’t raised in any formal religion which usually views God with human like characteristics – loving but judmental). I’ve grown over the years to touching into God as more of an essence or source of everything that exists – transcendent from right/wrong and other polarities that exist in our intellectual minds. Hard to describe, but I’m sure we’ll find ways to describe it and perhaps include quotations of other’s views.
Looking forward to it,
Gini
.-= Gini Grey´s last blog post: Intuition =-.
That’s cool — I’ll pray for you tonight, that your prayers are meaningful and inspirational
For me there’s something different about connecting to God as an external source of divine love, as compared to meditating on a phrase or chant, or connecting to the Universe. It may be because I was raised with an image of God being loving, kind, personal, trustworthy, just, patient — and so tapping into that source of energy and love is very inspirational for me.
Mind you, I was also taught that God is jealous, JUST (which isn’t always fair or kind), demanding in some ways, sometimes angry, sometimes vengeful. I definitely don’t have a “Santa Claus God” image, but He’s more lovingkindness than vengeful.
I’m sure there’s about a dozen article ideas here!
Laurie
.-= Laurie Pawlik-Kienlen´s last blog post: 5 Ways to Overcome Fear of Success for Writers =-.
I think that’s a great way to explain prayer – sounds wonderful. I used to pray when I was younger but then became more focused on meditation. After reading your comment, I’ve decided to do my daily meditation in the morning (as it centers and energizes me for the day) and pray in the evening before going to bed (while hubby and I recline and listen to inspirational, instrumental music). It will be like a Buddhist Loving-Kindness meditation type prayer – sending positive aspirations and love to those in my life and in the world.
Thanks for the inspiration,
Gini
.-= Gini Grey´s last blog post: Intuition =-.
Gini,
I’ve been thinking about your question about how I experience prayer, and I can’t figure out how to answer it! I definitely feel like I’m merging with God (most of the time), and I feel that vibrational energy. I can’t quite explain how it feels — but vibrational energy is a wonderful way to describe it!
Prayer for me is a feeling of being connected, of tapping into such a strong, “flow-y” source of energy. It doesn’t just connect me to God, it connects me to the people I’m praying with. It’s very powerful.
And, I’m glad I said a silent prayer with you yesterday…even if it wasn’t out loud, I do feel more connected to you
Blessings,
Laurie
.-= Laurie Pawlik-Kienlen´s last blog post: Fear of Success for Writers – Signs of Self-Sabotage in the Writing Life =-.
P.S. ~ Bert ~ I loved your website with the inspiring video clips and a place to join a spiritual community (readers – click on Bert’s name above to go to his site). We’d like to create a spiritual community here by having people share comments back and forth.
Gini
.-= Gini Grey´s last blog post: Intuition =-.
Hi Bert,
Thanks for mentioning that results will vary from person to person and that meditation improves with practice – so true! It took me a long time before I could do a sitting meditation for more than 15 minutes. Now I meditate daily for 30 – 60 minutes and I love it. There are times when my mind is so active and my body so restless it’s hard to sit still, but most of the time these days I settle into a peaceful state where I feel whole, clear, and energized.
I also love to do a walking meditation out in nature where I focus on the beautiful surroundings, the fresh air and scents and feel my feet touching the ground. When my mind takes over with ideas and plans, I just refocus on my surroundings and sensations. This way I’m relaxing and energizing my body and mind at the same time!
I look forward to hearing from others how they experience meditation and in what forms.
Gini
.-= Gini Grey´s last blog post: Intuition =-.
Thanks, Gini, for sharing this (so that we can share and so on!). It is so important for people to understand there is no one right way to meditate, each person needs to find their own fit. Results will vary from person to person as well. We each have our own experience. As we open our minds from within and without, greater possibility is realized.
For me, it was important to realize that meditation is something that can improve with practice (like most things!). And I also found that not being attached to the outcome of a particular session made it more effective, though the benefits might not manifest until the next day.
Bert
Hi Laurie,
Yes, there are many ways to meditate, and like I said in the article – it’s not about the technique, it’s about the state you are in so if you reach that mindless (no thought) yet alert state of pure awareness or God consciousness (or whatever you like to call it) while you pray, I’m sure you’ll reap the same benefits from praying.
When I pray, I tend to me more in a communication space of talking and listening to the God of my heart, whereas in meditation I’m merging into the oneness with God (if that makes sense – it’s an experience which is hard to write about as it is way beyond what the thinking mind can understand), so I experience them as two different things. Would love to hear how you experience prayer…
Gini
.-= Gini Grey´s last blog post: Intuition =-.
Gini,
I had no idea there were different types of meditation! How interesting…I’ve never meditated, but I do pray regularly.
Recently, I read that meditation can add up to six years to your life. I’m hoping prayer has the same effects
Laurie
.-= Laurie Pawlik-Kienlen´s last blog post: Fear of Success for Writers – Signs of Self-Sabotage in the Writing Life =-.