is an essential practice to communion with your Higher Self... Ultimate
There are quite a few techniques for Meditation:
Some use a "Mantra" which is composed from a few words or sounds. Mantra is repeated mentally or out laud to help maintain a "blank," "quiet" or "meditative" state of mind. The Mantra is a very simple thought. It becomes very familiar to us when we repeat it in our mind. The Mantra is a good tool to replace any thought that may come to our mind. By repeating the mantra, we avoid other wondering thoughts coming to our minds as distractions. Using the same mantra (your choice) we train our mind to associate the mantra with a calm meditative state. It is an "anchor." A mantra is a very powerful self-training tool, for after a while of being using it, a thought of mantra brings immediate calm of the mind when we are agitated, or in stressful situations.
Changing the mantra may not be a good idea. When you find "your mantra," own it. It is the your "communion" with your "Higher Self." Keep your mantra private; it is "your mantra" for it may give others a way to control our subconscious mind by telepathically transmitting to us our own mantra. The best teachers, take the time to create the best mantra for you.
Most Mantras are
composed of alternative vowel and nasal sounds. The most widely known mantra is
"ooohmmm" or "aaaaummm", but any other vowel-nasal sound will do (home, room,
zoom, moon, zen, boom etc..) Although, you would like a "unique" or exotic word
that is "sacred" to you.
The most comfortable posture is sitting, with your spine straight and erect. Crossing your legs and joining your hands is most desirable, as you form a "bio-energy field" around you. Of course, sitting straight with your feet on the ground and your arms on your thighs is perfect too. Laying down is not recommended because it is easy to fall asleep in your relaxed state.
Practice: It is best to set a regular time daily for your meditation.
Note: Before you start your meditation, you may wish to define clearly what you do wish to learn, what you want to ask your Higher Self. Do not be attached to the answers, they will come when your mind is pure - It is also a thought!
Posture as explained above.
2.- Focus on a light or close your eyes, relax from toe to facial expression. All muscles of your body. Start relaxing your right toes, foot, ankle, calf, abdomen, arm, shoulder, head and face, meanwhile stating to yourself that all of you is relaxed and your muscles are limp. Then continue with the left toes, foot, ankle, etc. until all of your body is totally relaxed like a rag doll, and still keeping your posture with your spine in alignment.
3.- Yoga breathing is helpful at the beginning stages. (breathing in through one nostril and breathing out through another, closing nostrils with fingers and altering closed nostril with each breath.)
4.- Keep focus on your breathing for few minutes.
5.- Start your mantra: "ooooohhmmm" (a mantra) every time you have a thought. Or do your mantra to avoid wondering thoughts. Start with 10 minutes the first week, then increase it to 20 minutes the second week. By the third week, you should be able to do 30 minutes. The most important to keep in mind at the beginning, is to make your meditation a habit. A good habit that is!
Once your good habit is formed, you are able to attain a blank mind (calmed) anytime, anywhere, even in a crowd or a stressful situation with the help of your mantra. Advice: Until you practice meditation long enough and the "mantra" means "calm mind" to you; Please, Do NOT use the mantra when stressed.