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In this episode, we will look into some meditation techniques.

Scanning through the different meditation techniques will give you a better understanding of a theoretical point of view, which is why I created this brief illustrative guide.

With time, we will be able to practice the different meditation techniques one by one together.

Our mind, in order to be happy, constantly seeks stimuli from the outer world, instead of looking for the joyful place that resides within us.

We are constantly looking for systems to have superficial and temporary happiness, disconnecting ourselves completely from our most intimate “I”.

Looking inside ourselves seems a difficult task because it’s a language we have never spoken or did we unlearn to speak it?

“The mind is everything,” Buddha said, if the mind is relaxed, the body responds.

The different meditation techniques offer a way to communicate between the mind and the body.

How can, mind and body, start interacting?

Try to find some time in the morning as soon as you wake up, still in bed, or in the evening before falling asleep.

Make a commitment to yourself, start with 5 minutes a day.

If you don’t know how to start, you can start with my monthly meditation. Every second Tuesday of the month new content will be released.

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Whatever type of meditation you choose, you will find, that engaging in regular practice will be a greater improvement to your mental well-being.

Below the list of the different meditation techniques which will give you a better understanding of a theoretical point of view:

Mindfulness meditation
Vipassana meditation 
Mantra, Chanting or Transcendental Meditation 
Loving Kindness Meditation 
Visual meditation
Movement meditation 
Guided meditation 
Yoga meditation 
Chakra/Third Eye or Body Scanning meditation
Tatrak or Gazing meditation
Self-enquiry or “I Am” meditation 

Mindfulness Meditation 

Mindfulness meditation is based on Buddha’s teachings.

This technique is known as “breath awareness” and has become extremely popular in the West.

This Meditation encourages practitioners to pay attention to what is happening in the present moment, with full awareness.

Mindfulness meditation intentionally encourages the observation of the breath, existing emotions or thoughts, trying to understand how the mind works in order to control it.

With the commitment to practice, the ability to concentrate and memorize will improve, rediscovering the joy of the present moment. Living your experiences to the fullest. 

Mindfulness can be seen also in activities of daily life, such as walking, talking, listening, eating and while doing sports.

All these activities are seen in its embrace, related to the relative sounds, smells, sights and single sensations, linked to an experiential mode addressed to the present moment.

Mindfulness practice has been shown to reduce depression, stress, anxiety, dissatisfaction, impatience, intolerance, negative emotions, impulsiveness and emotional reactions.

Vipassana Meditation

Vipassana meditation is an ancient form of Indian meditation, where mindfulness meditation has its roots.

Vipassana meditation means “intuition” or “clear vision”, in fact, the goal of the practice is beginning to see things as they really are.

Through self-observation, with a strong loving and compassionate inclination, self-transformation is achieved, rebalancing and re-establishing a connection between mind and body.

Vipassana meditation is an assisted meditation in the Dhamma.org authorized centres. These centres are free, based on donations.

To access you must complete a form, with fairly targeted and private questions.

You must always keep an eye on the website, to see when registrations open, as the request is in high demand. 

The course is 10-days long and has a set of rules for the whole time of the duration, including abstinence of many things like sexual activity, reading, writing, eye contact with the other people and any kind of distractions.

It’s a deep journey within.

Mantra, Chanting or Transcendental Meditation 

Mantra meditation is popular in Hindu, Buddhist and Tibetan traditions.

It consists of repeating sounds, sentences, words or syllables, spoken aloud or in silence.

Repetition thus helps to disconnect from thoughts, remaining more focused on the sound of words or melody.

The difference between mantra meditation, transcendental meditation or chanting is as follows:
Mantra: repeat sacred words or syllables. For example “Om” is a common sound used as a tool to focus the mind.
Chanting Mantra: in this case, the words or phrases are accompanied by a melody.
Transcendental meditation: it is a customizable meditation with specific phrases, chosen by the practitioner or by the teacher, ideal for increasing the mental vibration towards positivity.

There is a way to be helped to count repetitions, and it’s called “mala”, made of 108 beads.

This practice allows relaxation, experiencing deeper levels of awareness.

The purpose is to imprint a message in the mind.

This meditation is used to improve sleep, reduce anxiety, lower blood pressure, decrease pain, increase awareness, tolerance, resilience, understanding.

Loving Kindness Meditation 

Loving meditation is also called Metta meditation, which means kindness and benevolence.

This practice comes from the Buddhist traditions, Tibetans, especially from the Theravada.

This is a type of meditation that serves to develop positive emotions, with a more loving attitude, thus improving the most important relationship with oneself and with others.

Practitioners are encouraged to open up to the world, offering love and kindness, with specific messages, words or phrases, wishing people and the whole world happiness and well-being.

This technique increases self-acceptance, increasing the ability to empathize with others through compassion.

The more you practice this meditation, the more you evoke joy and happiness in your life experience.

It is an antidote against insomnia, nightmares, frustration, resentment, interpersonal conflicts, depression, anxiety or anger.

Visual Meditation 

Meditation of visualization belongs to the Tibetan tradition.

Guided visualization is a new technique that can be used to relieve stress.

During these practices, the mind uses a strongly creative aspect, which is the imagination, involving pure fantasy, linked to scenarios, places of dreams, places where to feel safe, travel, people, things, in short, a type of escape from the world. 

All this is closely linked to feelings and emotions that generate positivity and relaxation.

Thus it offers practitioners a basis for cultivating innate qualities such as compassion, wisdom and personal development.

Visualization is a complex technique in which the instructions of an experienced teacher are essential.

However, some more experienced people simply perform the visualization without being instructed, just imagining a certain situation in the brain.

Movement meditation 

This practice is an active form of meditation in which movement guides you.

This can include any kind of gentle movement such as walking, taking a shower, playing golf, gardening, cleaning, doing Tai Chi, Qi Gong or other martial arts.

Walking meditation is certainly one of the most popular.

Here the focus is on the body in motion, although most other meditations encourage you to remain in one position.

The form of movement, which is the object of meditation, is very useful for committing to be present moment, evoking awareness of one’s movement. 

It is a recommended method for people who are naturally more concentrated while in action, as well as for those who have trouble sitting for long periods.

Guided Meditation

Guided meditation is a great modern phenomenon in evolution.

The teacher guides to simple breathing or the creation of images or mental situations, including many senses such as sounds, emotions, smells to maintain high the mind concentration.

This practice is the easiest way to start and is perfect for those who have never practised meditation.

Improves concentration, willpower, self-esteem, induces calmness of mind and body, abandoning old patterns.

Yoga Meditation

Yoga meditation is the oldest and most popular practice.

Classical yoga meditation is linked to the practice of asanas and therefore to the awareness of the body in the present moment.

This meditation is a way to experience the path, through actions, without attachment or aversion to the result.

The ego is therefore weakened, placing the concentration on the “here and now” of the journey, rather than on destiny.

There are a wide variety of yoga meditations, such as:

Kriya yoga
Sound Meditation (Nada Yoga)
Yoga Nidra
Kundalini meditation
Tantra meditation
Pranayama meditation 

Chakra/Third Eye or Body Scanning meditation

Chakra meditation is an Indian meditation.

The seven chakras are found in different parts of the body with a corresponding colour and meet in the spinal cord of the body, which is the centre of energy and spiritual power.

This meditation encourages people to probe the tensions of their chakras, from the bottom up, to allow their release by breathing, bringing them back to a state of perfect alignment.

This is a great way to heal, balance and restore the chakras to an original state.

Body scanning meditation, alternatively, pays attention to every single part of the body, starting with the feet to rise to the rest of the body.

Chakra and body scanning helps you achieve a deep relaxation in your whole body, by relaxing the muscles and body tensions, you progressively calm the mind.

With the third eye meditation, you always focus on the Ajna chakra and if you notice that your mind goes away, simply redirect your attention to that point.

By keeping the focus, you will notice a sense of warmth increases.

The goal is to achieve inner peace.

Tatrak or Gazing meditation

The Tatrak meditation technique mostly involves open eyes, re-evaluating the whole concept of any other type of meditation.

This method maintains that the sensory data we process pass through the visualizations, therefore closely connected with the eyes.

However, the eyes become a tool to access that emotional mental state, which affects eye movements.

Open eyes become a powerful antidote, thus training the mind to focus which gives access to calmness. 

The most common meditation is the one with the candle.

This meditation is meant for people who are visual, so they have difficulty staying with their eyes closed.

This meditation has a positive effect on your mind, reduces anxiety, balances the nervous system, helps with insomnia, balances activity in the two hemispheres of the brain, improves cognitive functions, improves visualization, treats eye diseases, it treats psychosomatic disorders.

Self-Enquiry and “I Am” Meditation

Ramana Maharshi, (an Indian spiritual hermit who lived for 22 years in silence) is the creator of the meditation called “self-inquiry”.

It is certainly an advanced and powerful meditation because, rather than focusing on an object, the concentration is directed on the knowledge of the most intimate “I” or “I am”.

In practice, there is no identification of the personality, role and label that we have built-in society.

There is no conceptualization of the “I”, identified with our body or our mind.

This type of meditation goes beyond this duality, freeing us from any false identification.

The “I” (or “ego”) at the centre of the universe is therefore excluded, completely left aside. 

This Sanskrit technique “Atma Vichara” means “to investigate” the true nature, the true “I” or pure being.

In fact, in this method, the answer to the question “who am I” is no longer perceived by the brain, cannot be seen, touched or grasped.

This is because the understanding of “I Am” goes far beyond any intellectual cognition.

The search for what we create wonder and awe refers to true nature and pure subjective happiness, linked more to an existential sensation, without images or concepts connected to the mind.

The attitude required is an open state of attention, free from prejudices or judges.

In this way you leave space for the true being to manifest itself in its fullness, leaving only the heart, as a physical part of existence, to whisper a possible intuition in a subtle way.

The realization of true nature leads to inner freedom, clarity, peace and deeper understanding.

The goal of this fantastic meditation is enlightenment.
Last week we tried the love and kindness meditation. Do you want to try too?

If you missed the previous episodes on my blog:
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Much Love, Fe

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