Before choosing a specific type of meditation, the first step is deciding whether you’re looking for guided or unguided meditation: • Guided meditation. An instructor talks you through the process. This is especially helpful for beginners. • Unguided meditation. There’s no instructor, and you’re free to choose your own pace and methods. Here is breakdown of different meditation techniques to help you get started.
Focused breathing Focused breathing involves sitting quietly and focusing on your breath. “Just by watching the breath, not only will it start to slow, but the pause between the inhales and exhales will start becoming longer and longer,” says Kimberly Snyder, spiritual and meditation teacher and author of “You Are More Than You Think You Are.” “It is in these gaps where you can start to connect to the deepest parts of yourself. In the gap is peace.” A 2017 review Trusted Source shows that slow breathing can positively impact your heart, respiratory system, and autonomic nervous system, which controls heart rate and digestion. How to do it Here is an adaptation of a meditation practice from Snyder’s book:
Take a comfortable seat, keeping your spine straight.
Observe the natural inhale and exhale of your breath.
Start to pay extra attention to the gaps — the spaces between your inhales and exhales. Notice them start to expand.
Try to keep your body very still and breathe softly.
If your mind wanders, come back to simply observing the breath.
Box breathing Box breathing can help in those moments when stress takes over and you need an immediate way to relax your mind and body. The beauty of this type of meditation is you can do it anytime, anywhere. “Box breathing is especially great for those who [deal] with intense, physical responses to anxiety and stress,” says Amanda Huggins, anxiety and mindfulness coach. “The intent of this practice is to stimulate the vagus nerve, which helps to lower the heart rate and bring the body out of the fight-or-flight response.” How to do it
Inhale for 4 seconds.
Hold the breath for 4 seconds.
Exhale for 4 seconds.
Hold the breath for 4 seconds. Repeat 12 to 15 times or more as needed, and don’t skimp on the “holds.” Those gentle pause points between inhalations and exhalations help cue the nervous system into relaxing.
Anxiety relief meditation Using the power of visualization and deep breathing, anxiety relief meditation can relax the central nervous system through deep breathing. “A visualization meditation that does double duty for anxious-minded folks: not only is it a fantastic way to self-soothe, it offers a safe way to dialogue with the anxious mind,” says Huggins. How to do it Here’s a step-by-step meditation recommended by Huggins:
Find a comfortable position.
As you close your eyes, place one hand on your heart and one hand low on your belly. Breathe deeply, and notice how it feels to offer yourself supportive physical touch. Stay here for a few cycles of breath.
With eyes still closed, ask yourself: “Where in my body am I holding this anxiety?” Focus on that part of your body.
In your mind, assign a color, shape, or texture to the anxiety.
Keeping the visual in your mind’s eye, draw the attention back to breath.
Focus now on your exhalations. With every breath out, visualize the anxiety leaving your body.
Ask yourself: “What do I need in this moment?” This is a place to feel into your inner guidance, rather than to think through it.
Stay with the meditative reflection for as long as you need to feel complete.
Decisions, decisions, decisions… Every day, you make dozens of them. And that’s despite the fact that you might not always know what the next step should be.
It’s also likely that you go through periods of confusion and uncertainty when perhaps you feel stuck and unsure about how to move forward.
But you’re not alone. Everybody feels like that at some point or another. The secret is not to beat yourself up about it. Instead, try to use your uncertainty as an opportunity to be curious, to be open, and to be determined to make the best decisions you possibly can.
Why? Because every decision you make will influence the kind of life you lead. To paraphrase a popular Tony Robbins quote: “Your destiny is shaped in your moments of decision.” So how can you ensure that the decisions you make today will lead you to a better tomorrow?
And how can you use the power of hypnosis to help make that happen? First, let’s take a look at some of the things that might have become roadblocks to sound decision-making. What’s Interrupting Your Decision-Making Power?
If you’re struggling to make decisions, there must be a reason (or reasons). So before you can fix the problem, you need to know what’s causing it in the first place. There are a number of things that can sabotage your decision-making skills, such as:
4. Ancient Meditation Hand Positions and How to Use Them: 1- Gyan:
This is probably the most familiar mudra in mainstream society. Meditators are often seen pairing this mudra with their practice. The intention of the Gyan mudra is to improve your concentration and sharpen your memory. This is a great mudra to use when seeking to gain knowledge. Try holding this mudra while meditating for insight into your life or a specific issue. Method: This mudra is performed by touching your index fingertip to the tip of your thumb, while holding your other three fingers straight.
Before exploring the Twin Flame Meditation it is first important to take note of a key foundational topic, for our own insight and full understanding.
There is so much talk nowadays about soulmates and twin flames, so what makes a twin flame connection so different from a soulmate connection? The answer is arguably down to personal experience and belief systems, as a twin flame is a “New Age” concept.
However, as someone who is naturally on a spiritual path, and gone through a timeline of traditional teachings, energetic attunements, and qualifications; it is clear from my level of understanding that there is a major difference.
Soulmates come into our lives from birth to our final day in this earth journey and they can present themselves in many different ways. It is, of course, not until our young or mid adult lives that we recognize the presence and importance of soulmates, but the fact that they do appear throughout the course of our lives portrays that there is a significant difference between a soulmate and a twin flame.
Praying reconditions the mind and helps us gain control of it.
But there is a specific way in which we must pray to allow this process to happen.
We must become aware that our thoughts and feelings are not our own, we are like filters, empty vessels filtering passing thoughts.
These thoughts are mainly coming in through the hands, so a simple technique to block these intruding thoughts is to bring your hands together in a praying position.
This ensures that we are not taking in thoughts of the world but rather the thoughts which are within our heart.
Keep your hands like this in times of stress and frustration, you will notice your thoughts and feelings change, you may also notice a new vantage point while observing your dreams while you sleep.
Noticing how you are not within the drama inside your head , but rather above observing it.
Next close your eyes and silently pray to yourself, imagine an image of Jesus interceding and notice how your focus is brought into your mind, as if something keeps passing by your eyes while they are closed.
Initial symptoms of praying are headaches, pressure in the head, depressing thoughts, heartache etc, but as time goes on the mind and heart open up and praying becomes more enjoyable, where visions of a bright new future begin to enter the mind through dreams.
We need to understand that our whole head is against us from the day we were born and God knows this and that anything wrong we have done unconsciously was not our fault.
The devil which runs this world is running around in fear and doubt every day passing this on to every individual, the minute we begin to pray we block these thoughts of the world out.
While breaking down the action of praying we can see two main elements at play here, sound and visualisation.
These two factors are common within spiritual practice, where practitioners add visualisation techniques and sounds in the form of mantras to recondition the mind, bringing them back into that deep well of consciousness which we all belong to.
For if we are conscious, then the infinite awareness which we can tap into while praying and meditating is infinitely conscious.
One meditation technique observed which is similar to praying is transcendental meditation, notice this word here “transcend-dental”, dental meaning the mouth and vocalisation and a specific tone and sound to our practice, while visualising.
It is interesting to observe when you break practices down how similar they are.