The mind is a thought-producing organ and what happens in the head is responsible for 30 percent of the body's daily energy expenditure. It is near impossible to totally clear the mind, but meditation helps to come to a calm and alert state of mind. The health and well being effects trickle down to benefit the rest of the body system, as a stressed mind leads to a stressed body.
Shift
Meditation is a balance between relaxation and alertness. The technique of shifting from your thoughts to your senses automatically softens the mind as usually racing chatter thoughts tense the mind and body.
Breath
Breath awareness is the most common meditation technique. Sensing and focusing on the natural breath stills the mind and allows the body to relax deeply.
Breath Counting
There is a tendency for the mind to wander when focusing only on the natural breath. To draw the focus of the mind, the counting breath technique is used to keep the focus controlled on the number of breaths.
Ujjayi Breathing
Ujjayi breathing, sometimes called the ocean or whispered breath, is a regulation of breath technique used during meditation. It allows the whole mind attention to focus on the sound and feeling of the breath. For those learning the breathing technique, the sound is audible and mimics the sound of the ocean. The body benefits from Ujjayi breathing during meditation because it increases intake of oxygen, slows the breath, helps build energy and maintains an increase pressure in the abdomen area, thus supporting the spine.
Gaze
Trataka in Sanskrit means "to look" or "to gaze." The gaze meditation technique focuses the eyes on a single stationary object that can be anything, such as a candle flame, fixed spot on the floor or religious symbol. Sometimes, the breath focus creates too much noise for the mind to relax, the gaze technique narrows the mind's focus and physically strengthens the eyes.
Mantra
Yoga classically incorporates mantras into the meditation process. A mantra is used to quiet the mind chatter and vibrates the entire being while keeping the mind actively engaged. It removes the everyday thoughts the mind tends to return to. There are countless mantras. A beginner may start with a meditation technique combining awareness of breath with a breathing mantra "so hum." The "so hum" mantra is a contemplative meditation technique that translates to "I am that," with "that" being creation. Connecting the mantra with the breath focus during meditation opens the state of consciousness from constriction to expansion.
References
- "Teach Yourself to Meditate;" Eric Harrison; 2001
- "Yoga Meditation for Pregnancy;" Theresa Jamieson; 2000
- "The Seven Spiritual Laws of Yoga;" Deepak Chopra, M.D., and David Simon, M.D.; 2004
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