Meditation – Instant Meditation Techniques

Meditation Techniques for practice

In today’s times meditation is a very commonly used concept with offerings of more than hundreds of techniques. In yoga practices we practice meditation in a progressive method using relevant techniques that helps us to achieve the needful results and not to be overwhelmed or not to be stressed about meditation itself as meditation supposed to help us achieve undisturbed tranquility, peace, calm and Anand state of being (Blissful state of being).

We are learning to use several Meditation techniques in the following mentioned methods in this book that will help us at all levels of our practice.

Instant Meditation techniques (This type of practice can be considered as Dharna)

Instant meditation technique is beneficial and very helpful if we are not feeling right in the moment or with any situation we are caught up in, feeling indecisive, low on energy or too excited and would like to feel better, strong and confident.

This technique can be used by everyone, anytime and anyplace. There are three different techniques as mentioned below.

Method of practice – Technique 1

1. Stand or sit in any meditative pose (if unable to do so, sit in a chair).
2. Close eyes gently, Spine erect (can use support of wall or back rest), body relaxed.
3. Normal breathing
4. Observe your breath, stay relaxed.
5. When you feel right, take your time and open your eyes gently
6. Continue with your work or activities

Method of practice – Technique 2

1. Stand or sit in any meditative pose (if unable to do so, sit in a chair).
2. Close eyes gently, Spine erect (can use support of wall or back rest), body relaxed.
3. Normal breathing
4. Count your breath (inhale and exhale together as 1 count) stay relaxed
5. When you feel right, take your time and open your eyes gently
6. Continue with your work or activities

Method of practice – Technique 3

1. Stand or sit in any meditative pose (if unable to do so, sit in a chair).
2. Close eyes gently, Spine erect (can use support of wall or back rest), body relaxed.
3. Normal breathing
4. Count numbers 1 – 100 and reverse 100 – 1
5. When you feel right, take your time and open your eyes gently
6. Continue with your work or activities

Method of practice – Technique 4 – If you believe in God

1. Stand or sit in any meditative pose (if unable to do so, sit in a chair).
2. Close eyes gently, Spine erect (can use support of wall or back rest), body relaxed.
3. Normal breathing
4. Start praying to God you believe in (Prayers can be just thinking of God you believe in, Gratitude)
5. When you feel right, take your time and open your eyes gently
6. Continue with your work or activities

Surveys indicate that nearly 90% of patients with serious illness will engage in prayer for the reduction of their suffering or disease. Among all forms of complementary medicine, prayer is the single most widely- practiced healing modality.

The following explanations have been offered as to how prayer helps improve health

• The relaxation response: Prayer elicits the relaxation response, which lowers blood pressure and other conditions heightened by stress.
• Secondary control: Prayer releases control to something greater than oneself, which can reduce the stress of needing to be in charge.
• The placebo response: Prayer can enhance a person’s hopes and expectations, and that in turn can positively impact health.
• Healing presence: Prayer can bring a sense of a spiritual or loving presence and alignment with God or an immersion into a universal consciousness.
• Positive feelings: Prayer can elicit feelings of gratitude, compassion, forgiveness, and hope, all of which are associated with healing and wellness.
• Mind-body-spirit connection: When prayer uplifts or calms, it inhibits the release of cortisol and other hormones, thus reducing the negative impact of stress on the immune system and promoting healing.