Meditation For Dummies, 4th Edition
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Meditation techniques, like meditation itself, tend to be relatively simple. Following is a brief list of ten of the most commonly practiced ones. You can use one technique exclusively, experiment with several techniques, or try one for a few months and then switch to a different one.

  • Repeating a meaningful word or phrase, known as a mantra

  • Following or counting your breaths

  • Paying attention to the sensations in your body

  • Cultivating love, compassion, forgiveness, and other healing emotions

  • Concentrating on a geometric shape or other simple visual object

  • Visualizing a peaceful place or a healing energy or light

  • Reflecting upon inspirational or sacred writings

  • Gazing at a picture of a holy being or saint

  • Contemplating the beauty to be found in nature, art, or music

  • Bringing mindful awareness to the present moment

Changing techniques frequently makes it hard to reap the full range of benefits you can realize by using a consistent technique for a period of time — a few weeks to a month at least.

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Stephan Bodian is an internationally known author, psychotherapist, and teacher. He leads regular intensives and retreats and offers spiritual counseling and mentoring to people throughout the world. His bestselling app Mindfulness Meditation (with Mental Workout) has been praised in the New York Times and the Wall Street Journal.

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