Meditation for Beginners Archive

Wakefulness is the way to life. The fool sleeps As if he were already dead, But the master is awake And he lives forever. – Budda

Morning meditation is an amazing way to start your day. It will make the rest of your chaotic day less stressful. You will be able to conquer anything because your mind and body will be at peace.

It will be difficult at first (for the people that are not early birds) and easy for others. The key is to make a conscious effort of making morning meditation part of your daily routine. The more you do it, the easier it will get. Over time you will be doing morning meditation without any discomfort or hitting the snooze button.

Why meditate in the morning?

Attentiveness. Simple as that. Your mind is much more alert in the morning rather than at night. This is because your body wakes up from its rest cycle and has recovered from the day before. Our minds are much clearer after a good night’s sleep.

I used to do my meditation right before I went to bed. During these nightly meditations, my mind was constantly running over what I had to do during the day and what I didn’t finish. Also, I fell asleep during those meditations because of sheer exhaustion. Now I always aim to meditate in the morning and use evening/night time meditation as a last resort.

How can I practice morning meditation with limited time?

Simple answer is: Wake up early!

Waking up early is a very difficult task. I have gone to bed many times promising to wake up early. I hear the sound of the alarm and go straight back to bed. The snooze button used to be my best friend.

This was because I was setting unreal expectations. I went from waking up from 7:00 to attempting to wake up at 5:00. I did not let my body adjust.

The best way to wake up early is by turning back the time in 10 minute increments. Just like how babies learn to crawl before they walk, you must take your time in waking up early.  Over time you will be able to get up at 6 or 5 am and have ample time to do morning meditation. So if you get up at 7:00 start setting your alarm for 6:50 then 6:40 etc..

This goes same for developing a morning meditation practice. It does not have to be an extensive amount of meditation, it could be just for a couple of minutes. After you get comfortable, increase the amount of time for meditation.

Morning Meditation Techniques

There are many ways to bring you peace of mind and calmness. Morning meditation should be simple to implement and comfortable to practice every morning.

Meditation is about quieting the mind and connecting with your body. You do this by focusing on the in and out breath. But there is also other ways to quiet the mind.

Empty your mind with writing

As soon as my eyes open, my mind begins to run the “checklist of the day”.

• Brush my teeth
• Wash my face
• Take a shower
• Make breakfast
• Get ready for work

There are so many thoughts running in my head that I just need to get rid of them. I open my word document and start writing the first thought that comes to my head and continue to write. I do not proof read, double check my work or fix mistakes. I just keep tapping the keyboard to release all my thoughts.

Note:
Don’t worry about how your grammar or spelling is. Just keep the fingers rolling to get everything out. I do this for 5 – 10 minutes. As you write, inhale deep and exhale slowly.

Stretching

Your body has been in a mummy state for 5 – 8 hours. The body stiffens when it is in a same position for a while. So when you wake up the best way to get the blood flowing is through stretching.

Stretch your arms, hips and legs all out. Do some yoga poses that will help get you warm and the endorphins up and running.

Some people also really like exercising in the morning. Going for a quick jog or doing 10 push ups will help your mind immediately snap out of slumber and into focus mode.

Mantra Meditation

Snap yourself into a positive mood with simple mantra prayers or affirmations. Say these prayers in a seated or lying meditation technique. You can modify the mantra’s as you wish.

1. Sit in a comfortable position
2. Close your eyes
3. Inhale deep into your belly
4. Exhale slowly
5. Repeat this prayer:

“May all beings be free from enmity.
May all beings be free from ill treatment.
May all beings be free from troubles.
May all beings be free from suffering.
May all beings protect their own happiness.
May all beings be happy.
May I be happy.”

I found the prayer here: http://www.drugs-forum.com/forum/showthread.php?t=73555#ixzz1cWQrlVZS

Make it a brighter day with Morning Meditation

It might be a tough start to get into the routine of waking up early but it will pay off. Waking up in the morning and implementing positive meditation techniques will help you in your daily work and personal life.

Don’t be surprised when you find yourself happier in the morning instead of a grumpy grouch.

I would love to hear

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To Get What You’ve Never Had, You Have to do What You’ve Never Done. ~ Anonymous

The short answer to this question: Yes. But it is contingent on what the person experiences and how open that individual is towards meditating.

The word meditation is associated with peaceful Buddhist monks sitting cross legged in remote mountainous area and in a peaceful state. At least this is how it is portrayed in the Western cultures.

Meditation is not about expectations. You will not reach a state of nirvana the moment you close your eyes and focus on your breath. Maybe some will and some won’t. This was my problem from the very start. As soon as I started to meditate, I assumed I would be reaching nirvana and ultimate peace right away. This never happened.

Be in the moment

Meditation is about being present in the moment. Having full awareness of the world that is around you. The past is already gone and the future is yet to come, so the only time you have is now.

The confusion arises from the different types of meditation that exist. If you just Google “meditation techniques” you will get over 1, 000, 000 results. There is not a 1, 000, 000 techniques but the point is that with so many techniques how do you know which is the “right” one?.

Some people use mantra meditation for peace while others focus on chakra meditaton to align their spiritual energies. One can also get meditation products such as a meditation pillow or meditation chair to help while meditating. The list is endless.

Central Focus of Meditation

All of these meditations have similarities of: peace, calm and awareness. Meditation develops a calm sense in the mind to help combat life’s daily stress. Each meditation technique might have a different purpose or method of practicing but they all lead to a state of inner peace.

Calm the mental chatter

Mindful meditation helps to calm the mental chatter that distracts you in your day to day life. Not only that, but it is a great tool that has helped adults and children with ADHD. Here is an excerpt from a recent study done by doctors from University of California:

“The majority of participants completed the training and reported high satisfaction with the training. Pre—post improvements in self-reported ADHD symptoms and test performance on tasks measuring attention and cognitive inhibition were noted. Improvements in anxiety and depressive symptoms were also observed.
”

- Mindfulness Meditation Training in Adults and Adolescents With ADHD

A Feasibility Study 2007

Mindfulness meditation is a great way to reduce the amount of mental chatter that distracts us and increase concentration in the individual.

Take a look at some some simple techniques:

1. Mindful meditation

2. Simple Guided Meditation

Meditation is just the raft.

Attaining inner peace or happiness is not the goal of meditation. Inner peace comes as  a result of meditating. You can meditate for hours on end without any change. I know some people who have meditated for 3 hours without any “perceived” results.

This is because they enter meditation with a goal in their mind. “I want to attain peace, calm and happiness”.

Meditation is a just tool that takes you to the place of inner peace not the end result. Just like a treadmill at the gym is a tool to help you run but te treadmill won’t do the running for you.

No limits to Meditation

One of the most beautiful things about meditation is its ability to be dynamic. Meditation can work for you anywhere and conform to your lifestyle. There is no “set” technique that one should always meditate this way or that way. Some people find sitting meditation very boring and prefer walking meditation.

There is also no restriction on the amount of time spent in meditation. Some people spend 10 minutes while others spend many days in meditation.

I have spent 2 minutes meditating on some days while other days I spend more time. As long as you can bring your awareness to your breath and stay focused on it for a little while, then meditation will work for you any where.

I would love to hear your thoughts about your practice and result with meditation. Does meditation work for you?

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There is no need to go to India or anywhere else to find peace. You will find that deep place of silence right in your room, your garden or even your bathtub. - Elisabeth Kubler-Ross

There are numerous ways one can meditate. Choosing a meditation method that brings peace and calm to yourself is entirely up to you. Everyone has different experiences with each meditation technique.

The best method of meditation is the one that you have experienced.

Methods of Meditation:

• Walking Meditation
• Loving-Kindness Meditation
• Mindful Meditation

Walking meditation

Overview:

Walking meditation uses the action of walking as a point of focus in your meditation practice. The act of walking helps us become aware of our bodies and the world that is around us.

Focus is stronger with walking meditation because of the movement. Sitting meditation has an inward focus on the mind (such as Vipassana Meditation practice) and sometimes our thoughts lead us away from the present moment.

The technique:

• Stand up straight.
• Keep your back upright. Flatten your back if you are hunching.
• If you need assistance lean your back against a wall to help your posture.
• Center yourself using your feet. Lean from side to side. As you come back to the middle you will become aware of your center.
• Close your eyes and become aware of your body.
• Place your hands  on your belly button with your fingers crossed and thumbs touching.
• Inhale deep into your belly and raise your right leg.
• Exhale and bring the right leg down.
• Inhale deep and raise your left leg.
• Exhale and bring the left leg down.

Awareness tips:

• The sensations at your feet should be your focus.
• Feel the sensation of the ground as you walk.
• Tune your breathing with your walking.
• Focus on the breath.
• As thoughts arise, bring your focus back to your feet.

Loving-Kindness Meditation (Metta Meditation)

Overview:

Loving kindness meditation is a simple meditation method that instills peace, love and kindness. It is based on reflection and compassion in your everyday life.

The goal is to develop love and kindness in your heart.  Developing love builds a positive life and positive attitude. Instead of letting situations get the best of you, you can face each challenge with the best possible attitude.

Do not worry or have judgments about anything during this meditation. Reflecting on certain thoughts during this practice can bring up emotional judgment or self-criticism.  Let those negative thoughts drift away as you build love in your life.

The technique:

• Sit, kneel or lie in a comfortable position.
• Inhale. Bring your focus to the breath.
• Slow down your breathing.
• Exhale longer out from your mouth.
• Settle in your awareness for a few minutes.
• Close your eyes gently.
• Recall a moment of self confidence or gratitude. Does not have to be something enormous. It could be as simple as drinking water.
• Focus on the feeling at that point and what made you so happy.
• Gently say “I am thankful for ______________ (insert the reason you are thankful)”

Awareness tips:

• The breath should be the important focus here.
• In reflection, aim to balance your breath with the sensations.
• If you are lost in the reflection then bring your attention back to your breath.

Mindful Meditation

Overview:

Mindful meditation focuses on bringing your awareness to the present moment. This is done through the in and out breath. The breath is always present. There is no past or future. The breath can only happen now.

Mindful of the breath helps bring awareness to your thoughts, feelings and emotions. This awareness builds slowly over time and practice. The reflection on your thoughts and emotion is done through the perspective of an outsider who has no connection to the situation. This way you place no judgment or self-criticism.

Mindful Meditation method:

• Sit upright either on a chair, ground or bed.
• Relax your shoulders. Push your shoulders back to align with your back.
• Close your eyes.
• Scan your body. Focus on your feet then move your attention upwards to your head. Reflect on each body part for a in and out breath.
• Inhale deep into your belly.
• Focus on the sensations of breathing. Is the air moist? How does it feel as it flows into your body?
• Exhale out through the mouth.

Awareness tips:

• Do not be distracted by thoughts. They will come and go. Let the thoughts wander off. Bring your focus back to the breath if this occurs.
• Do not get frustrated by mental distractions or mental chatter. It’s part of meditation.
• Find a silent comfortable location to practice mindful meditation.
• Let go of any judgments that cross your mind during mindfulness meditation.

Meditation is about peace, time and patience.

Understand that each method takes time. You have to invest some time to practice the methods above. After some practice your mind will be more focused and alert.

These easy meditation methods can be practiced anywhere and anytime. They can be implemented during work, lunch break or when you are at home. I practice walking meditation sometimes at the gym after a good workout.

If you have other methods, let me know.

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“Meditation is painful in the beginning but it bestows immortal Bliss and supreme joy in the end.” –  Swami Sivananda

Practicing meditation can sometimes be a difficult task. I find it difficult to squeeze meditation after a long and stressful day. The constant bombardment of emails, meetings and deadlines hijack my mind.

Its small things that cause stress. Having this stress for a long period of time affects our mental and physical health. Sometimes you don’t want to hit the gym or go for a run after a stressful day. Watching TV is more appealing.

Meditation is a great way of bringing your life to balance.

Benefits of Meditation

Meditation is amazing for your health

Meditation helps your body heal faster. The act of sitting or lying in one location and focusing on the breath helps your body recover. This is the exact same process that occurs while you are sleeping but instead of sleeping you are aware of your body during meditation.

Meditation is therapeutic

One of the reasons meditation has become famous is in the Western countries is because of its ability to reduce stress. Stress has a negative effect on our mental health because it fills our mind with negative thoughts. It also takes over our physical body with feelings of anxiety and sometimes panics.

Mindful meditation brings the negative thoughts into your awareness. The negative thoughts or patterns can then be challenged and changed.  If you ever find yourself stressed, mad, anxious, insecure then mindful meditation can help bring your situation into proper perspective.

4 simple ways to practice meditation

1.  Comfortable Posture

Sit cross legged or lie down. I prefer to sit in an upright position with my back flat against a wall for assistance. Sitting in an upright posture helps my mind stay alert and awake during meditation.  There have been many times where I tried meditating in a corpse pose (lying flat on your back with your arms to the side) but fell asleep as soon as I closed my eyes. There are many meditation techniques  but choose something that is comfortable for you.

There is no exact posture that you should sit in, but the most common one is sitting cross legged and your back is upright. If you are at work then sitting upright in your work chair will suffice.

2. Connect with your body

Start to bring different parts of your body into your awareness. Do this by focusing on specific body parts. Start focusing on the feelings at your feet then move up slowly to your head.

Each time you bring a body part into awareness make sure you feel the sensations as well. Are you wearing jeans? Do they feel heavy? Are your socks comfortable on your feet?

Connecting to your body helps you escape from the mental thoughts that run through your mind. The thoughts in your mind just feed the ego and create a world that is plagued by different perception. Creating the connection brings you back to the present moment in your life and stops the perpetual negative cycle.

3. Follow the breath

Breathing is the easiest also the hardest task to do in meditation. You are probably laughing because you breath all the time. That’s why you are alive after all, right? But do you remember the last time you inhaled deeply? Do you recall how cold or warm the air war?

The basic principle in meditation is about focusing on the breath. Breathing is the only thing that keeps your body alive. In meditation the breath should be inhaled deep into the belly and exhaled through the mouth.  You can also look at other simple breathing techniques.

4. Patience

Meditation is about patience, so do not be concerned with “getting” right away. A lot of people give up early in meditation, stating that “it” does not work.

There is no magic moment where you feel that meditation is working. Distractions, frustrations and thoughts are all part of meditation. Meditation is about being present in the moment and letting go of any judgment. So stop worrying about doing meditation “right”.

Am I missing any other tips for practicing meditation?

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Meditation is often thought of individuals sitting in cross legged position focusing on inhalation. There are many different forms of meditation and one being Walking Meditation. Walking meditation is practiced in Buddhist temples and monasteries around the world. Meditation retreats in the Western countries now incorporate walking meditation as a way to build calm and mindfulness. Walking meditation is a simple exercise that does not require a lot of time and can be done for 5 minutes or 20 minutes.

Seated meditation focuses on the awareness of your surroundings and breathing while sitting in one area. In contrast, the act of walking grounds you to the earth.  The strong connection between your mind and earth is done with each step you take. On numerous occasions, I found myself loosing focus or drifting to sleep with seated meditation. Walking meditation allows my mind to be alert on different body parts as I take each step. In essence seated meditation is focused on awareness of things around you and walking mediation on self-awareness.

Walking meditation can be learnt through visiting meditation retreats or simply following the guide below. I have put together walking meditation techniques to help you get started. I hope the walking meditation instructions will help you.

Walking meditation techniques

Basic walking meditation instructions

Find a quiet area where you have at least 30 – 50 feet of walking space. If you do not have a large area, then you can walk in an oval shape. Take a deep breath, bring your mental focus to the breathing and take your first step. Be conscious of which foot you use to step forward with. Develop a slow and steady rhythm of your body movements. For example, on the inhalation you will lift your right foot and step forward during exhalation.

Concentrate on the 5 points of walking:

1. Lifting your foot. Be conscious of which foot you are lifting
2. Raising your foot.
3. Pushing your foot forward.
4. Dropping that foot to the ground.
5. Touching the floor with that same foot.

Do not worry if you feel you are doing it wrong. The effort is what matters. You can close your eyes half way, rest your palms on your navel or bow your head slightly as you walk. With each step imagine that you are walking over a rock or small wooden log to help you become aware of the rise and pushing.  This imagery was the best guidance for me during my stay at Beomosa Temple in South Korea.

Get in tune with the rhythm of your body. Keep the motion of walking very slow. You do not want to speed walk as you want your mind and body to relax. Find a steady pace in which you find your mind connected to the physical experience of walking. If your mind wanders off, you can combat that with thoughts of walking. As you walk you can repeat in your mind “Raising left leg” or “Pushing of the ground”. Affirm to yourself in respect to what you are doing at the present moment. The most challenging task is to keep your mind in tune with the rhythm and breathing.

Start to feel all the sensations of walking. Is the floor cool when it touches your feet? How does your foot feel when you step? Do  you find yourself balanced as you raise your feet and plant it on the ground?

I broke down my walking pattern into each of the points of walking. I simply said “Lifitng”, “Raising”, “Pushing” and “Dropping”. There were times I had lost my balance because I had reduced my pace of walking dramatically.

Samatha Walking Meditation technique

Samatha is about awareness and the walking meditation instructions above are sufficient for this. The focus is to calm the mind and prevent thoughts from distracting the act of walking meditation. If you find yourself being distracted, hold your walk and let go of distracting thoughts. Continue once you have found the connection again.

Vipassana Walking Meditation

Vipassana is about seeking wisdom and insight into one self. This should be practiced only when you are comfortable with walking meditation techniques mentioned above.  Once a common rhythm and calmness is developed start to investigate different parts of yourself. Look at all different thing in a detached perspective such as  happiness, sad, anger, perception of the walking itself and etc…

Walking meditation is a great way to change routine of seated Buddhist meditation. I personally employ this meditation technique when I feel tired or sleepy. The act of walking and calmness helps me rejuvenate my mind and soul.

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Yoga is widely known in the Western world as a form of low-impact exercise that has an extra benefit of improving focus, concentration, flexibility, and balance. However, learning to use yoga as a tool to assist in meditation is a valuable step down the path of learning how to honor the roots of meditation and more clearly understand its uses and benefits.

For Beginners

For students new to yoga and meditation in general, the initial goal of the practice is not deep, spiritual awareness. Rather, the focus is placed on learning the proper positions, practicing proper breathing techniques, and entering into a calm and aware state of mind. Daily lifestyle adjustments are also recommended to derive the most physical and emotional benefit from practicing yoga and meditation together. Attitudes of self-acceptance, compassion, and inner peace are cultivated, while healthier choices in food, drink, and leisure activities support the overall goal of a more balanced and peaceful life.

Gaining Confidence

With regular practice and dedication to an improved lifestyle, a calm and quiet mind will start to come as easily as the regular routine of stretches and poses. All the positive changes will naturally build upon each other as the practice of treating yourself with dignity and respect becomes habit. Gradually, longer periods of meditation and more advanced poses can be incorporated into the basic routine as one stage of concentration is mastered and a new level of focus is achieved. However, it is important to remember that the learning process can not be rushed and only practice and patience can bring progress in time.

Yoga Poses

Learning different yoga poses can be overwhelming for a new student. Fortunately, there are hundreds of different poses and many of them can be modified depending on your skill level. For the most part, poses can be separated into five categories – standing poses, seated poses, resting or lying down poses, backbends, and balancing poses. An ideal routine will utilize poses from all categories and each pose should flow into the next logically with attention paid to how each muscle feels as you relax into each stretch or pose. Some routines, like the Surya Namastar – or Sun Salutation – have been practiced for hundreds of years.

Breathing and Meditation

While practicing the different poses, great emphasis should be placed on the proper breathing technique. Breathing correctly is of utmost importance as it helps supply the body with oxygen during exercise and also becomes a focus for meditation. Each inhale should be careful and deliberate, filling the lungs entirely. Exhaling completely should take slightly longer. Focusing on careful breathing gives the conscious mind a specific direction to follow so that the subconscious mind is able to become aware and the body is able to relax.

While practicing yoga and meditation can be done separately, using these two tools together can bring many great rewards. With plenty of practice and guidance, eventually the body can become flexible and strong while the mind becomes sharp, focused, and controlled.

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Transcendental Meditation ™ is a form of meditation that was brought to the Western cultures in the 1950’s from India and saw great success in the social circles of movie stars and famous musicians of the day. Today, the practice of this technique is similar to other philosophies of meditation, although the teaching has become more commercial than any other discipline.

History

Meditation was widely used in Eastern civilization for centuries as a way to increase focus and gain insight into the mind. Then, in the late 1950’s, a guru named Maharishi Mahesh Yogi, brought Transcendental Meditation™ to the Western world. The movement of Transcendental Meditation spread largely through the fame of certain students in the music and film industries. In the mid 1960’s, the Maharishi traveled worldwide initiating followers to become teachers of the techniques and philosophies. At first, the concepts were presented as a religious activity and then was changed to avoid aligning with any specific religion within the first 10 years.

Learning and Practicing Transcendental Meditation ™

Today, the only way to learn the techniques of the practice is to be taught by a certified teacher. The costs of classes range from several hundred to several thousand dollars, depending on the teacher and the location. Several meetings, classes, and follow-up observations are required to progress through the many skill levels dictated. Only after the entire course is mastered is the teacher allowed to give you a personal mantra to recite and focus your meditations. These mantras are said to be individual and sacred so students are discouraged from sharing their mantra with anyone else.

Goals and results

The claims of success in Transcendental Meditation™ are far-reaching, ranging from personal healing and recovery to promoting world peace and prosperity. Followers believe that there is a consciousness that is separate and apart from physical awareness and that it can be focused and used to a specific purpose or goal. The more people that harness this awareness, the more profound the result will be. Many attempts to document the physical benefits of Transcendental Meditation™ have been attempted. However, it should be noted that the scientific evidence does not show great improvement over subjects who used other methods of relaxation or meditation.(*Thank you Joshua)

Transcendental Meditation™ Organizations

Several not-for-profit organizations exist solely for the purpose of teaching techniques and acclaiming the results of their methods through advertisement and self-run websites. There are schools and colleges dedicated to teaching these concepts, but there are also clearly commercial businesses, such as health spas and nature retreats, that claim to teach the techniques along with providing their other services. Followers of this movement can be found in all major parts of society including politicians, doctors, and corporate VIP’s.

In spite of the lack of concrete, scientific evidence to support their claims, Transcendental Meditation™ is reportedly practiced by millions worldwide and is supported by members of every religious persuasion. At its core, though, the concepts and practices are remarkably similar – and as affective – as other forms of meditation.

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Mindfulness meditation refers to a style of meditation where active thought is suspended so that the mind can experience thoughts, emotions, and sensations from the perspective of an observer. By releasing focus on any one thing, the mind is able to acknowledge and examine thoughts and ideas without reacting directly to them. Using mindfulness exercises can provide many benefits including improved relaxation, health, and inner strength.

Basic Mindfulness Meditation

All mindfulness exercises have the same basic concepts at the core. First, find a comfortable and quiet place to sit or lie down in a relaxed position – there is no need to attempt difficult or intricate sitting or hand positions. Next, close your eyes and breathe deeply but slowly, concentrating only on breathing. Inhale to a count of four, and then exhale to a count of four, listening to your breath and noticing how each breath feels. Now, clear your mind of any focused thought and as each thought drifts by acknowledge it and release it on without judgment.

Exercises for Anxiety

When practiced regularly, mindfulness meditation can be a powerful tool to fight stress, tension, and even general anxiety. When dealing with the stresses of daily life meditation can provide relief when used only a few minutes a day. However, when dealing with chronic negative emotions such as anxiety, the most benefit comes with regular, consistent meditation of 15-20 minutes twice a day. At first, only 5 minutes at a time may be possible, but with regular practice, longer periods of meditation will naturally become easier.

Cognitive Behavior Therapy

Many therapists recommend cognitive behavior therapy to help patients overcome severe psychological disorders such as phobias. In these cases, mindfulness meditation is combined with guided visualizations to assist the patient in discovering the thoughts or emotions that are affecting them negatively. Once identified, these damaging thoughts can be replaced with positive and healthy ones. For instance, in a patient suffering from claustrophobia (a fear of closed in places) the thought ‘I can’t breathe when I can’t move’ can be replaced with ‘there is safety and comfort in boundaries.’

Depression and Meditation

For those suffering from depression, meditation can be very valuable in combating the emotional and physical symptoms of short term sadness as well as chronic depression disorder. The mindfulness exercises used are similar to those employed with battling anxiety or phobia. Instead of the focus being a specific idea or situation, the target should be improved self esteem and a positive image. Instead of replacing negative thoughts, a more simple and effective approach is to use a phrase to meditate upon or repeat silently in the mind, such as ‘I love myself’ or ‘I am worthy.’

Mindfulness meditation is an extremely valuable and potent way to help overcome the personal obstacles that most people find in their daily life. Any of these exercises can be used safely and effectively to aid in relaxation, conquer fears, develop positive self esteem, or facilitate improvement in any aspect of your life.

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Mantra meditation is the use of sounds or words to help aid in focus during meditation. While the use of a mantra is not necessary for meditation, many people find that using a focal point of some type during meditation can increase the benefits and overall experience.

What Is a Mantra?

A mantra is a sound or collection of sounds that typically have no personal meaning to the meditating mind, but are known to help develop the focus needed to benefit properly from meditation. A mantra will vary greatly from person to person, depending on their personal experiences and religious preferences. Also, while a mantra is a matter of individual choice, there are some sounds that are widely recognized as useful aids in meditation. Some traditions teach that repeating certain mantras during meditation will bring specific rewards of their own.

Using a Mantra

The proper way to use a mantra during meditation can vary slightly, depending on the teacher. Most often, teachers will instruct a student to first follow the initial steps of mindfulness meditation to clear and focus the mind. After that, a period of time is devoted to reciting the mantra either aloud or silently. Then, the meditation ends with another short period devoted to clearing the mind. Using a timer to keep track of time may be helpful for some students while others prefer using prayer beads, or japa beads, to count the number of times the mantra is recited with a total of 104 repetitions usually being the goal.

Sanskrit Mantras

Many mantras are derived from the ancient Hindu language Sanskrit. Some are phrases that were considered sacred and powerful to someone in the past. However, many are simply certain sounds that are useful to help focus the mind when combined with meditation breathing techniques. The sound OM (pronounced ahm) is usually the best sound to start with and other simple and similar sounds (like ram, sam, nam, ham or lah, mah, sah, rah) can be added as the student feels comfortable with them. Later, more complicated and meaningful words may be used depending on specific need.

Advanced Mantras

More advanced mantras in Sanskrit are usually taught by a guru or master in the art of meditation. It is believed that these words and sounds can have very powerful results as well as unintended consequences. However, students can create a mantra on their own, depending on their personal goals. An ideal mantra should be short, positively worded, and easy to remember. For instance, if someone wishes to improve their athletic ability a good mantra might be, ‘I am strong. I am fast.’ In another case, ‘I am beautiful. I am loveable,’ might help when looking to improve self esteem.

Using a mantra for meditation is a powerful tool to focus and increase the benefits of time spent meditating. Whether using sounds, ancient words, or meaningful phrases, a mantra will help focus the mind and guide the intentions of meditation towards a more positive outcome.

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Surya Namaskar is a Sanskrit term that roughly translates into “Sun Salutation.” This is a combination of yoga poses performed in a specific order and occasionally combined with certain mantra meditations. Proponents of the Sun Salutation believe that this method of yoga is best performed during sunrise, but it can be done at any time of the day.

Performing Surya Namaskar

All that is required to practice this routine are comfortable, loose fitting clothing and a flat, non-slip surface (a towel or mat on the floor is ideal). The exercises are usually performed barefoot to avoid slipping and to improve personal balance. While soft, instrumental music is often used to aid in concentration, complete silence is acceptable if desired. Very often, the Surya Namaskar is performed at the start of a yoga class or session but many students also practice it at home every morning on their own. When performed at night, this routine has the extra benefit of improved sleep.

Poses of the Sun Salutation

The entire Surya Namaskar consists of 12 poses with the first three poses repeated in reverse order at the end, so that the start and finish are the same position. This leaves eight unique poses which are named in Sanskrit as Pranamasana, Hasta Uttanasana, Hastapaadasana, Aekpaadprasarnaasana, Dandasana, Ashtanga Namaskara, Bhujandasana, Adho Mukha Svanasana, and Ashwa Sanchalanasana. The English translations of these are generally recognized as Mountain Pose, Upward Hand Pose, Standing Forward Bend, Lunge Pose, Plank Pose, Four-Limbed Staff Pose, Upward Facing Dog, and Downward Facing Dog.

Physical Benefits of the Surya Namaskar

Generally, the entire set is performed twice, and each pose is held while several deep breaths are taken. Many beginners start with only a few poses at one time but more poses are added as strength and flexibility are increased. Balance and control are cultivated by moving from one pose to another slowly and deliberately. Each of the different poses focuses on a specific area of the body and the low intensity exercise improves cardiovascular performance and respiratory strength, without a high danger of injury. The improved efficiency of digestive, nervous, and endocrine systems has also been reported.

Emotional Benefits

Starting the day with mild exercise can be physically rejuvenating. However, the emotional benefits are numerous as well. Lower stress, increased concentration, and improved confidence and self esteem are all products of regular practice of the Surya Namaskar. When a personal mantra or meditation is combined with the movements and breathing techniques, even more progress can be attained. Chronic anxiety, severe phobias and chronic depression are just a few of the many conditions that can improve when focused meditation is combined with this simple physical exercise.

Whether in the morning or the evening, in silence or with background music, in a class or at home, the Surya Namaskar is an easy and useful way to exercise and meditate. Make sure to practice this daily or as often as possible, to experience the most physical and emotional benefits possible.

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