Meditation Techniques

There are several meditation techniques that can elevate your thoughts to a quiet inner calm. Meditation helps you focus on your breathing in order to direct your mind away from distraction. Meditation can elevate you into a quieter, higher level of awareness or consciousness.

Meditation Techniques

• Sitting Meditation
• Counting the Breath
• Meditation on an Object
• Smile of the Buddha
• Peace Meditation
• Meditation with Beads
• Breathing “So-Ham”
• Chanting the Mantra “Om”
• Chanting “Om Mani Padme Hum”
• I Am Awareness
• Additional Resources

Sitting Meditation

This is the technique that is basic to most forms of meditation.

Choose the position in which you feel most comfortable and take a moment to relax your body.

Now take your focus to the breath. Without controlling it, feel your breath flowing in and out naturally and without effort. Gradually let your breaths lengthen and become deeper.

Remove your attention from the distractions of the day and continue to focus on the breath. As thoughts and emotions pass through your mind, acknowledge them and let them go. Don’t become impatient or angry; don’t make judgments. Just return your attention to the breath and continue your practice.

When you are ready to conclude your session, open your eyes and sit quietly for several minutes before getting up.

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Counting the Breath

Prepare yourself by concentrating on the breath as in the Sitting Meditation technique. When you feel calm and your breaths are steady, begin counting with “one” on the inhalation and “one” on the exhalation. Continue counting each in and out breath, breathing at your natural rhythm. When your thoughts wander, return awareness to your breath and start counting with “one” again. Remember not to become impatient or judgmental when your attention wanders.

Another counting technique is to count to four as you inhale, hold the breath for a count of four, and count to four as you exhale. As you become accustomed to this technique, you can gradually lengthen the out breath to a count of eight while keeping the in breath and pause at four. Take regular breaths between counted breaths when necessary. The lengthened exhalation is a nice cleansing technique, and the pause between in and out breaths allows you to experience the power of the stillness.

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Meditation on an Object

Any object can be used as the focus for a meditation session – flowers, stones, feathers, a candle flame, statues, or a sacred image. Place the object at eye level on an uncluttered surface.

Prepare yourself by concentrating on the breath as in the Sitting Meditation technique and then bring your eyes to rest on the object. Focus on it with a steady gaze and try not to blink. When you find that your eyes want to close, let them, and hold the image of your object in your mind. When the image fades, open your eyes and refocus. As thoughts intrude, acknowledge them and let them float away; return your mind’s eye to your object.

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Smile of the Buddha

In depictions of the Buddha, there is always a slight smile on his face which gives him a look of peace and compassion.

Prepare yourself by concentrating on the breath as in the Sitting Meditation technique. When you feel calm and your breathing is steady and deep, turn your mouth up into a gentle smile.

Now take the smile within and let it light up every part of your body, from the crown of your head through your heart, arms, legs and all the way down to your toes. Feel the warmth and brightness as it suffuses and relaxes your mind and body.

When your meditation ends, take the smile back out into the world with you.

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Peace Meditation

Prepare yourself by concentrating on the breath as in the Sitting Meditation technique. When you feel calm and your breathing is steady and deep, take the breath to your heart on the next inhalation and feel it expanding and glowing. On the exhalation, feel your heart filling and overflowing with peace.

Continue to breath and feel the peace fill your body with light and energy. As you inhale, feel the glowing warmth flowing to your heart; and as you exhale, send healing feelings of peace and compassion out into the world.

Note: It might be helpful to repeat the peace mantra “Om shanti, shanti, shanti”
as you breath with “Om” on the inhalation and “shanti, shanti, shanti” on the exhalation. Or you can repeat the words “Shalom” or “peace.”

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Meditating with Beads

Prepare yourself by concentrating on the breath as in the Sitting Meditation technique.

Take the first bead after the large bead between your thumb and middle finger. Inhale and, as you exhale, roll the bead between the fingers and move to the next bead. Continue passing over the beads as you inhale and exhale until you reach the last bead before the large one. Don’t cross the large bead, but reverse and go back in the opposite direction.

As an alternative to this breathing technique, you can recite a word on each bead, such as “love” or “peace.”

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Breathing “So-Ham”

Prepare yourself by concentrating on the breath as in the Sitting Meditation technique. When you feel calm and your breathing is steady and deep, say the word “So” on the next inhalation and “Ham” on the exhalation. As you repeat the cycle with each in and out breath, gradually make the repetition silent as you breathe it into your heart.

The significance of this technique is that the word “So” is said to signify the self and is the sound all creatures make when inhaling, and “Ham” signifies the universe and is the sound all creatures make when exhaling.

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Chanting the Mantra “Om”

Prepare yourself by concentrating on the breath as in the Sitting Meditation technique. When you feel calm and your breathing is steady and deep, take a deep inhalation. As you exhale, make the sound “Aaah” followed by “Oooh” and then a long, vibrating “Mmmmmm” as you close your lips. Pause for a moment to savor the silence and then repeat the “Om” chant bringing it into your heart.

You can also choose your own mantra from words that have a special meaning for you.

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Chanting “Om Mani Padme Hum”

Prepare yourself by concentrating on the breath as in the Sitting Meditation technique. When you feel calm and your breathing is steady and deep, take a deep inhalation. As you exhale, say the words “Om Mani Padme Hum.” Continue breathing and chanting the mantra as you focus on each syllable.

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