When you're looking for a way to calm your mind, breathing, and body, meditation is a practice that has thousands of years of history behind it. Meditation has been linked to lowering blood pressure to relieving stress and tension. There are many different ways to approach meditation. This is just one. In this article, you will learn a method of meditation that involves six steps that shouldn’t take up much of your time.
Sessions of meditation can last for more than one hour to a couple of minutes. This particular approach lasts between 15 to 20 minutes with around 2 ½ to 3 minutes allotted to each step.
Step One – Rhythmic Breathing
With this step, you will concentrate on breathing in, using slow, easy, and even breaths. Your breaths should also be deep. Once you breathe in following this manner, breathe out. Most people will have breathed in and out about 10 times within a span of 3 minutes. The goal is to create breaths that are rhythmic, as this will cause your tensions to melt away. During this step, some people incorporate the word 'Om' into their breathing. While you inhale, take in the breath and quietly say 'Om'. When you exhale and take out your breath, repeat 'Om' in the same manner as you did when you breathed in.
The Significance of 'Om': Om is recognized as a sacred syllable within a variety of cultures and belief systems, including Hinduism, Buddhism, Jainism, and Sikhism. According to Wikipedia, the syllable has gained the reputation of representing the 'resonant vibrational tone of the non-dualistic universe as a whole.' A Buddhist learns that Om is consistent with the crown chakra and white light.
Step Two – Become an Observer
The second step corresponds to a state of detachment, where you take the position of an observer. It is now your duty to watch the movements of the mind. You are asked to release yourself from your mind. This step is quite important and is often compared to the feeling one gets when they daydream while staring in the sky of passing clouds. The aim of this step is to let go of your controlling nature. This is the time to allow the mind to wander, permitting it to go wherever it wants or simply lie stagnant.
During this step, you also need to pay attention and not fall asleep. Do away with judgment. Sometimes, good thoughts may enter the mind, while other times bad thoughts may surface. Recognize the path of the mind, but observe its actions as an observer. Now is the time to tap into the inner mechanisms of your mind. Allow it to wander without any distractions, but make sure to stay with its journey.
A more in-tuned individual will recognize that each thought delivers a pause, kind of like a blip of silence. In time, you may become aware of such silence between thoughts and then gain the ability to focus on them. Over time, the silence will transform into lengthier pauses and increase in frequency.
