Two Types of Meditations You Can Try

Two Types of Meditations You Can Try

In this article we will know about the object meditation and the spiritual meditation.

What is Object Meditation?

What is Object Meditation
  • Choose an Object on which to meditate on. In this example we will use an inflamed yellow candle.
  • Place the candle in front of you where you can comfortably focus on it.
  • Sit on the floor, crossed legged with the candle in front of you or sit in a chair with the candle on a table in front of you.
  • Close your eyes and focus on your breathing. Breathe deeply and slowly. Follow the breath with your mind until your breathing becomes slow and effortless.
  • Take notice of any tension you have in your body. Use the Breathing Circulation Technique to remove tension in your body. Imaging that as you inhale, the air is moving to the tense area of the body. Feel that area expanding with air, as you exhale, imagine the tension leaving the body relaxing the tension in that muscle. Do this for any area of tension in the body until you feel completely relaxed.
  • Now open your eyes and focus on the candle.
  • Study and observe the candle in as many details that you can possibly think of. If your mind starts to wander to other thoughts, acknowledge the thought then gently pull your focus back to the candle.
  • Continue with your thoughts about the candle until you have exhausted all ideas about the candle.
  • Sit and enjoy the silence of mind, serenity and tranquility of mind and body that you have created for as long as you wish.
  • Stand and stretch.

Like all disciplines object meditation needs to be practiced daily to benefit from its effects. Remember you are training the mind to be singularly focused and this achievement takes practice. When you can stay focused on one single task completely throughout the meditation practice you will have achieved success.

Practicing Spiritual Meditation

  • Sit in a comfortable position, either in a chair or cross legged on the floor.
  • Close your eyes.
  • Next think about a word or phrase which has special meaning to you. It can have personal spiritual meaning or just be something you feel is lacking in your life.
  • Anything really that you feel is important to you. It can relate to such things as nature, love, family, prayer, goals you wish to achieve or happiness, just to give a few examples and resources.
  • Begin by focusing your mind on your breathing. Breathe long and deep, inhale through the nose and exhale through the mouth. If your mind wanders from focusing on the respirations just gently disregard the thoughts and re focus on your breathing.
  • When you feel that your breathing has slowed and is effortless, you can proceed.
  • Now focus on your body and notice the areas where there is tension. Try to relax those muscles by the method of breath circulation. As you breathe in, imagine that you can feel the air expanding the tense area of the body and as you breathe out, relax the muscle, let go of the tension. Continue to use the breath circulation method until you feel suitably relaxed and free of tension.
  • Next think about the word or short phrase you selected in the beginning. As you breathe out, say the word or phrase mentally to yourself. If your mind starts to wander, just acknowledge the thought and begin repeating the word or phrase as you breathe out.
  • Continue repeating the word or phrase for however long you wish and then gently bring your attention back to your breathing. Stay with the breath for awhile and then open your eyes.
  • Sit for a time enjoying the relaxed state and mindful peace you have created in yourself.

Reflect upon the meditation and when you are ready, stand and stretch if you wish to.