Meditation is a relaxation technique that can be used as a gateway to personal power and inner peace. Though in reality, achieving this state of bliss is not something that happens overnight.
Just like anything worth having in life, a clear mind is something that takes discipline, focus, and dedication.
When practicing meditation — the art of focused awareness and conscious presence — you are able to shed unnecessary thinking and transcend feelings of doubt, stress, judgment, and worry.
When this is practiced with respect and consistent dedication, the ability to drive your mind away from self-doubt and limiting thinking and into a deeper realm of opportunity, happiness, energy, and power can be life altering.
Here are some of the most effective deep meditation techniques to help you reach a stable and rewarding practice.
Mindfulness is an ancient Buddhist practice that means “to bear in mind” or “awareness”. This technique was originally used to remember large portions of sacred text. As this practice has evolved into more of a deep meditation technique, mindfulness is known today as a core principle of meditation. The refined state of moment-to-moment awareness begins with the breath.
The breath is the meeting place of the body, mind, emotions, and spirit. By focusing on your breathing you become aware of your mind’s tendency to chase after random thoughts — the breath is how you regain your focus and bring your mind back to what's real.
In this clip, breathwork teacher Katie McIntyre teaches us how to focus on our breathing and take a proper breath:
Practicing mindful breathing works by withdrawing your attention away from your distracting thoughts and concentrating your attention into the physical sensations of your breath — the constant anchor to each passing moment. This is an excellent method for cultivating a state of deep meditative absorption known as dhyana.
Effective posture is an essential aspect of achieving stable meditation. It is believed by the masters that by creating an auspicious condition in the body, and by cultivating a tranquil environment, the realization of meditation will naturally arise.
A comfortable posture and position will help you refrain from concentrating on whether you are comfortable or not — allowing your senses to be fully in touch with the moment.
Try sitting grounded with legs crossed, in full or half lotus, or laying down. The point is to assume the position of complete stillness, with the intention of being unshakable and unmoved by turbulence or distraction.
Hand Position: Based on the principles of Ayurveda yoga, the position of the hands – referred to as mudras — play an important role in the interaction of mind and body in meditation.
According to Yogic Philosophy, when the palms are facing down, resting on the lap, this sends the signal of contentment. When the palms are facing up, this signals the openness and readiness to receive the energy of life.
Each finger represents a different energy circuit. In advanced practice, the finger is in soft contact with the thumb, the other three fingers are extended or curled to control the reception of prana. This is believed to promote healthy balance and healing energy.
Tratak (object meditation)
This meditation technique is perfect for those who have trouble concentrating or easily become distracted. Tratak meditation involves fixing your gaze on one single point (object) for a certain period of time.
This practice has been used to enhance memory and develop skills involving focus — such as reading and studying. This is an easy technique that anyone can benefit from, and ideal for the beginner.
It is believed that through this focused method of meditation, the eyes are used as a channel of communication to the soul. Tratak, practiced for extended periods of time, was traditionally used to experience extremely deep meditative states and access higher consciousness as a channel for spiritual development.
Binaural Beats and Brainwave Entrainment
Brainwave entrainment, often referred to as binaural beats meditation, is a thereputic audio technique that uses sound to induce specific mental states. This technology is often used to achieve a deep state of meditation in a very short period of time.
All that is required to have this experience is a calm environment, a digital device like your cell phone or computer, and headphones.
Here's how it works!
There are various brain wave frequencies that correspond with your mood, energy level, state of consciousness or a specific emotional state that you are experiencing at any given moment. Over stimulation in certain areas of the brain can be linked to anxiety, sleep deprevation, and stress. Under stimulation can casue some mild forms of depression.
Besides providing the ideal conditions for deep meditation, binaural beats can help balance out these brainwaves by promoting specific brainwave patterns.
For example, if you are someone who has a hard time falling asleep due to overthinking or a racing mind, this is a good indication of an overactive brainwave state.
By exposing yourself to binaural frequencies in the delta range, you are placing your mind in the perfect environment to slow down the brainwave pattern and drift comfortably into a deeper state of relaxation – perfect for falling asleep nicely.
In the same way, if you are someone who seems to always feel tired and lacking energy, this can be the result of a understimulation in certain brainwave states. Binaural beats containing gamma, alpha or theta waves are perfect for naturally raising brainwave activity while encouraging heightened states of focus, increased energy, and free flowing motivation.
Therapeutic uses of sound such as Brainwave entrainment have profound physical and psychological effects on cell physiology and your mental and physical well-being.
There’s an abundance of research supporting the incredible work audio therapy can do for our bodies. In such a busy over-stimulated world, this could be a significant tool in helping you relax, heal, and enjoy your life.
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