1) Mindfulness Breathing
To practice mindfulness breathing, sit in easy pose or in a chair with feet on floor, spine strait, body relaxed and erect. Close your eyes. Become aware of and follow the inhalation and exhalation, breathing through your nose, sending breath down to your lower abdomen. Gradually, become aware of the spaces between your inhale and exhale, and your exhale and inhale.
Don’t manipulate the breath. Just breathe as you need to. If your mind wanders, just bring it back to your breath — no judgements. Sip from an infinite pool of wellbeing, and savor the experience. Start with 3 minutes and move up to 20 minutes a day.
2) Gazing (Upon an Object/Image)
Gazing brings a calm focus to your mind. To help you develop one-pointed focus and calm your thoughts naturally, light a candle and stare at it. Gaze at it and let it take your total attention, without allowing your eyes to break contact. Blinking is ok. If you are spiritually-minded, you could instead gaze at a picture of your spiritual master or guru (Buddha, Jesus, etc.). Start with 3 minutes and move up to 20 minutes a day.
3) Use Mantra Regularly
Mantra helps you take your mind off obsessing on your problems, and on to uplifting thoughts. Mantra is used in Orthodox Christianity, Buddhism, Hinduism, and Sufism, but has a bad rap here in the United States. Pick a sacred word and repeat this word or phrase as often as you can. Amen. Rama. Sat Nam. I am. God is. God and I are One, etc. Any word or phrase — perhaps the Lord’s Prayer — that is uplifting to your spirit. If possible, say it out loud, or simply repeat it to yourself over and over in your head slowly. Start with 3 minutes and move up to 20 minutes a day.
Category(s):Meditation
Source material from Psych Central
