On Meditation

Meditation can be practiced with the goal of attaining increased concentration, deeper relaxation, and to create specific neurological adaptations.

When a goal of meditation includes improving your concentration, that form of meditation might be classified as a “focused attention” technique. Many meditative practices involve focusing attention on one specific thing for the entire time with the goal of cultivating laser-like focus. Any concentration meditation will involve consistent sessions where mental effort is used to build up the ability to focus without succumbing to distraction.

With that said, many of the techniques listed below are so similar and can be used interchangeably that I think it is safe to say that there are more “blends” of meditation technique practiced by the general population than specific. There are always going to be groups that do “one way” of meditation, but for the majority of individuals who do not belong to the religion or sect that practices that form, a blend is what they will inevitably follow simply because our society encourages a mashup of techniques.

Open Monitoring Technique

With Open Monitoring, you allow yourself the experience of the meditation to happen, without restriction. Being mindful of your perceptions allows you to observe your experience almost from a third-person perspective rather than first-person attachment, which can allow one’s guides and Angelics to assist with healing and releasing issues. This is a technique useful, once the basics of meditation has been learned, for doing self-healing work as the goal is to observe, not live, whatever you experience. Thus, by observing, you can then direct healing vibrations to the experience, emotional location, or physical location within your form that needs to be energetically raised up.

Effortless Transcending Technique

The practice you learn will depend upon the teacher. In general, some teach the practice of focusing on an external object while others will involve focusing on the breath with the goal to direct 100% on that thing for the entire meditation session.

When your mind wanders, bring your attention back to whatever object you are focusing on. Over time, the mind wanders less and the ability to focus your attention improves for longer durations.

This type of meditation is classified as “effortless” because it requires no mental effort or concentration. Some have called this subtype of meditation “pure being” or “transcendental” because the goal with this specific type is to essentially help the meditator recognize their pure essence - thus they “transcend” their human self. This can be a helpful technique when one is working on loosening the grip of the Ego.(e.g. “Pure Self”) or the true nature of the self by eliminating all thought.

Guided Meditations / Guided imagery Technique

Guided meditations are preferred by many because they essentially “guide” or walk the person through proper technique. Some people have taken in too much misinformation about meditation and so Guided Meditations take the stress away from learning it and just allow the individual to experience the process and achieve the meditative state and all its benefits.

With a Guided Imagery meditation, your attention is focused on an image or environmental scene. It can also include affirmations as well as focal points of specific colors that correspond with the chakras, etc.

There are tons of guided meditations available for free online or you can pay apps like Calm money every month to provide you with them. The ultimate goal is to learn the process of meditation so eventually you just do the meditation on your own.

Binaural Beats – brainwave technique

Binaural beats are claimed to induce the same mental state associated with a meditation practice, but much more quickly. In the binaural beats technique, you listen to different sounds in each ear (many are found online for free) as you wear a headset. You do not benefit from the technique if you are listening without a headset. When you hear two tones, one in each ear, that are slightly different in frequency, your brain processes a beat at the difference of the frequencies.

Affirmation Technique

This technique is as it sounds – you get into a meditative state and you say affirmations to allow the suggestion to sink in better with your unconscious state. What affirmations you choose to say during the meditative state are your choice, however, I do suggest at least muscle testing to make sure they are in alignment with where you are at at the time. (affirmations can relate to health, focus, relaxation, raising vibration, confidence, prosperity, abundance, etc.)

Another form of this is the Mantra Meditative technique.

Mantra Meditation Technique (OM)

While affirmations are statements, in mantra meditation you repeat a particular sound, syllable, or specific word with all your attention on that item. Some practitioners feel that the word AND the meaning behind the word are important and should be focused on at the same time. To do this technique, once you have your word/focus you will start by saying the mantra slowly and softly, allowing it time to sink in. Then you shift to saying it silently. Some people take breaks in between saying it and some just continue to say it over and over. Any time your thoughts drift away, pull them back to the mantra.

In this technique, the mantra is supposed to enhance both relaxation and focus and is a way to reach a state of deeper consciousness. Some people like to shift from breath focused work to mantra focused work because they find it easier to focus on the sound of the mantra.

Body scan technique / Progressive relaxation

These are sometimes considered two different techniques and sometimes just part of the same. The goal is to scan and observe the body, searching for areas that are tense or in pain. Once an area is located that requires attention, one technique suggests to tighten the muscles in that area much as possible and then allow it to relax. Another technique suggests focusing the attention on the spot and bringing in healing vibrations and or Light to alleviate the issues.

You can find guided meditations that lead you through this process or you can do it on your own. This is a meditation that can be done seated or lying down in a comfortable position – taking care that you don’t fall to sleep! LOL

Chakra meditation

This meditative technique is used to focus on the chakra system for the purpose of optimizing the performance of the chakras. Specifically, you focus on one of these centers at a time, preferably muscle testing prior to the meditation session on whether you start at the top or the bottom. Once in the meditation session, you would then use your Abilities to tap into the chakra and determine its current efficiency and then use Light work, or, if you are not skilled in that, you could use a specific mantra to open up or expand energy flow in the chakra.

Each chakra has a specific mantra and color correlate:

§ Crown = Mmm = iridescent white

§ Third-eye = Ooo = purple

§ Throat = Ham = sea blue

§ Heart = Yam = pink/green

§ Solar Plexus = Ram = golden red

§ Sacral = Vam = Orange

§ Root = Lam = brown/red

Self-hypnosis technique

These are guided meditations that you listen to, often created by a licensed hypnotherapist. The guided meditation takes you to a place of relaxation and once there, you are more open to whatever suggestion the hypnotherapist plants. The session will target a specific goal to improve a particular aspect of your thinking or beliefs or way of being that you may have conscious/unconscious resistance to – think smoking cessation.

Metta Meditation (Loving-Kindness or Compassion technique)

This meditation technique is specifically geared to cultivate unconditional love and kindness towards other human beings. The practice of “metta” meditation is derived from Theravada Buddhism and is sometimes referred to as “compassion” meditation.

Once in a meditative state, you begin by directing feelings of unconditional love towards yourself. You use your mind and heart to create feelings of unconditional kindness and good-will towards yourself. It may take awhile to create these emotions, especially if you have not experienced much of love in this world, but perseverance will allow you to grow this emotion and send and accept the feelings of kindness within yourself.

Once able to consistently perform this technique with yourself as the recipient, you then work with someone you love and send them the Love Energy. You may add or rotate others in as well.

Once you feel confident in doing this with someone you love, you then shift to someone you feel neutrally about. After that has been achieved and you feel consistent and competent in doing this, you then shift to someone you do not love and do not feel neutrally about.

Once that is mastered, you will then begin to combine the process – sending unconditional love to yourself, loved ones, neutral ones, and those you dislike - all at the same time!

The step after that is to send these loving energies to the “universe”, allowing yourself to genuine send thoughts of good-will, peace, and happiness towards all beings.

The more you practice this type, the more your “happiness” center within the brain is stimulated.

Mindfulness Meditation / MBSR

Many consider the Mindfulness technique to be an adaptation of Vipassana, removing the religious influence. This type of practice is also sometimes referred to as Mindfulness-Based Stress Reduction (MBSR) due to the fact that westerners are using it solely to reduce anxiety and stress.

MBSR was founded in 1979 at the University of Massachusetts by John Kabat-Zinn. It is supported by science as being beneficial for reducing stress, hence “stress reduction” in the name.

The mindfulness technique begins by focusing on the breath. Whenever you find yourself distracted, simply redirect your focus back to the breath. This technique teaches the brain to avoid attachment and judgement to what you are experiencing and allows you the opportunity to place your attention where you want it to be.

Once you are experienced enough to grow past just paying attention to the breath, you can then begin to focus your attention on the present moment and “just be”, or you can choose to pay attention to whatever emotion or experience you choose, all the time being non-judgmental and unattached to the emotion/situation.