The meditative practice should be approached
a a very personalized way. Not everyone can sit still for a long time, and
also for some, it is easy to be sitting in the lotus position (or with legs
crusades). It is therefore necessary to explore different types of meditation so as to
find the one that is most feasible in the given time.
One must keep in mind that for a practice
concentration is better to have quality than quantity. What I mean by this is
that it is better to meditate for the least amount of time, but that the same is
quality concentration versus doing the opposite. At the beginning, with only 3 to 5 minutes
is enough. The goal is that in those 3 to 5 minutes to stay focused on
the object of meditation (in that something that you decided that you were going to focus your attention).
The object of meditation is what makes the meditations diverse, as they are
you can decide to focus on different elements.
Before you begin a meditation there is that
to preselect the object of meditation. The same can be selected
according to the tastes and trends personal. For example, if it is visual
it may work better to focus on an image versus sound. Otherwise
it is also true. In this way is that it achieves a meditative practice
Below, I share some types of
meditation so that they can serve as a guide. There are types infinite of meditation,
but it is important to begin by exploring some of the so as to achieve identify the
that goes more with the «I» in the present.
These are some types of meditation that
you can explore:
1. Guided: In this meditation
someone directs the imagery through the voice. This can occur in the presence
physical of that person or by means of a recording prehecha. It is recommended
use headphones for this type of meditation pre-recorded so nothing can
distract around the time of the experience with images.
2. With mantra: Here, the object of
meditation is the repetition, verbally or mentally, in a short sentence that can
be “I am”, “I love you” or in sanskrit as “Om” or “So Hum”.
3. Sound: These meditations
only work when it is very auditory. It can be done with music
instrumental vocalizations, where there is no construction of a language
defined. In this way the experience of meditation as a trance or experience
4. With a quartz: When you integrate a
quartz within of a meditation, you can simply focus on feeling the
quartz in contact with the skin (in the chest area or even your hand).
You can also look at a few seconds, the quartz, and then close the eyes
keeping the image the same with the eyes closed.
5. With a focus on a fixed object:
The idea in this type of meditation is to focus the gaze on a fixed object.
While more time will leave the focus on the object, the more the body goes
in the space of meditation.
6. Movement: This meditation
can be done while doing any type of exercise, or series of poses in
where the object of meditation becomes the movement per se. You can focus
also in the change of respiratory rhythm.
7. Transcendental: In this type of
meditation the focus is on the nature and any of the elements. There is a
item contemplative by what the person chooses if they are going to be
carefully observing a landscape, a rainbow, the sea or any
item for the specific period of time.
Once you identify a type of meditation
that works for the «I» in the present, then, the goal should be to meditate for
those 3 to 5 minutes on a daily basis to create the consistency needed. Is
this way that you create the healthy habit of meditating.