In today’s hectic world, learning to meditate can bring a sense of calm and inner satisfaction. The practice of meditation is a gateway into your inner consciousness, resulting in an enhanced awareness of your own existence and your overall relationship to the cosmos.

Whether you are looking to answer the age-old question, “Who am I and why am I here?” or simply to implement simple relaxation techniques meditation may just be the answer for you.

Although there are hundreds of established techniques how to meditate is really up to the individual. You can pick and choose amongst different schools of thought and find a technique that best suits your personality. However, although meditation has many different cultural contexts, there are certain general facets which transcend the bounds of any one specific culture.

According to Eastern philosophy, to meditate means to think on the eternal, or rather to expand your consciousness until you are at one with the cosmos as a whole. Transcendental emotions like grief, euphoria or even love can fade away, but the universe is forever. Eventually, with practice, learning to meditate can bring you in closer attunement with the very root and purpose of existence itself.

Even if you are not interested in the metaphysical implications of meditation, meditating has undeniable health benefits. Learning to meditate can have positive effects on stress induced illness such as heart disease and high blood pressure. In conjunction with traditional Western approaches to medicine, meditation can target the root causes behind stress-based conditions by calming and clearing the mind.

There are many relaxation techniques meditation incorporates. You can meditate sitting, standing or lying down, in a chair or on the floor. Learning how to meditate is not difficult. There are numerous programs online that can teach you the basics and help to get you started. These programs can guide you each step of the meditation process, provide tips on appropriate posture and teach you how to create the ideal setting for your meditation session.

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How To Meditate

How to meditate? Breath, and watch your breath.

Among the documented benefits of meditation are less anxiety, decreased depression, reduction in irritability and moodiness, better learning ability and memory and greater creativity. That’s just for starters. Then there is slower aging (possibly due to higher DHEA levels), feelings of vitality and rejuvenation, less stress (actual lowering of cortisol and lactate levels), rest (lower metabolic and heart rate), lower blood pressure, and higher blood oxygen levels

How to Meditate Right Now

Here’s a simple technique that will give you results in minutes. Sit comfortably, close your eyes, and tense up your whole body. Sigh deeply, then breath deeply through your nose and release the tension from every muscle. Just feel each part relaxing, watching for parts that may hold onto tension, like a tight jaw.

If you still have tension somewhere, tense up that part again, then let it relax. It may also help to repeat silently “relax” as the tension drains. This will train your body and mind to recognize relaxation. Later you may be able to relax more easily just by repeating “relax” a few times.

Breath through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath with your mouth and you’ll notice that your breathing is shallower. Then breath through your nose and you’ll notice that your abdomen extends more. Air is being drawn deeper into your lungs.

Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath.

If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, “itchy leg,” “worried about work,” or “anger,” and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.

That’s it. Continue for five or ten minutes, or for 100 breaths. Afterwards, open your eyes and sit there for a few seconds. You’ll feel relaxed, and your mind will feel refreshed. And you’ll be better prepared for any mental challenges. That’s how to meditate.

There are so many different types of meditation. How many? Who knows, but enough so that you can find the one that’s right for you. To get your search started, here are six types of meditation you can try.

1. Breath watching. Can meditating be as simple as paying attention to your breath for a few minutes? You bet. Relax in whatever position works best for you, close your eyes and start to pay attention to your breathing. Breathing through your nose gets your diaphragm involved and gets oxygen all the way to the bottom of your lungs. As your mind wanders, just re-focus your attention on the air going in and out of your nose. Just do this for several minutes, or longer as you get used to it.

2. An empty mind meditation. Meditating can create a kind of “awareness without object,” an emptying of all thoughts from your mind. The techniques for doing this involve sitting still, often in a “full lotus” or cross-legged position, and letting the mind go silent on its own. It can be difficult, particularly since any effort seems to just cause more business in the mind.

3. Walking meditations. This one gets the body involved. It can be outside or simply as a back and forth pacing in a room. Pay attention to the movement of your legs and breathing and body as you walk, and to the feeling of your feet contacting the ground. When your mind wanders, just keep bringing it back to the process of walking and breathing. Meditating outside in this way can be difficult because of the distractions. If you do it outside, find a quiet place with level ground.

4. Mindfulness meditation. A practice Buddhists call vipassana or insight meditation, mindfulness is the art of becoming deeply aware of what is here right now. You focus on what’s happening in and around you at this very moment, and become aware of all the thoughts and feelings that are taking your energy from moment to moment. You can start by watching your breath, and then move your attention to the thoughts going through your mind, the feelings in your body, and even the sounds and sights around you. The key is to watch without judging or analyzing.

5. Simple mantra meditation. Many people find it easier to keep their mind from wandering if they concentrate on something specific. A mantra can help. This is a word or phrase you repeat as you sit in meditation, and is chosen for you by an experienced master in some traditions. If you are working on this alone, you can use any word or phrase that works for you, and can choose to either repeat it aloud or in your head as you meditate.

6. Meditating on a concept. Some meditative practices involve contemplation of an idea or scenario. An example is the “meditation on impermanence,” in which you focus on the impermanent nature of all things, starting with your thoughts and feelings as they come and go. In the Buddhist “meditation on the corpse,” you think about a body in the ground, as it slowly rots away and is fed on by worms. The technique is used to guide you to an understanding that your rationalizing mind might not bring you to.

There are many other meditations you can try, such as the “meditation on loving-kindness” or “object” meditation, and even meditating using brain wave entrainment products. Each type has its own advantages and effects. For this reason, you may find that at different times and for different purposes you want to use several different types of meditation.

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Too much stress? You need a simple stress meditation. Of course, learning to meditate might intimidate you, and it’s tough to find the time for daily meditation. A solution to both problems is a meditation you can learn right now, that will take a minute to do each day.

An Easy Stress Meditation

When you breath through your mouth, it expands your chest. Breath through your nose and you’ll notice how your abdomen extends. Nose-breathing causes the diaphram to pull air to the bottom of your lungs. This delivers a good dose of oxygen into your bloodstream and brain, and it also tends to relax you. Breathing through your nose is healthier, and it’s the basis of this one-minute meditation.

Here’s how you do it. Close your eyes, sigh, and let the tension go out of your muscles. It may help to tense up your muscles first, then release that tension. Then let go of your thoughts, as much as possible, and take four or five slow, deep breaths through your nose, paying attention to your breathing.

Can Meditation Be This Easy?

The short answer is yes. No, you’re not likely to get you into a deep meditative state with this simple stess meditation. However, you will get benefits, including a clearer mind and a reduction in stress.

It helps to develop a “trigger” for your meditation. For example, do your four breaths when you get into the car, or right after lunch each day. These triggers are places or times that remind you, so your meditation becomes a habit.

You can say this isn’t “real” meditation, but there’s nothing wrong with enjoying the relaxation you’ll get from this technique. If you want, you can always pursue deeper meditation later. Meanwhile, remember that not everything has to be difficult to be of value. Why not try this easy one-minute stress meditation?

Christian meditation is a way of communicating with God. Christians can use this meditation to clear their minds of the busy thoughts of the day and concentrate solely on worshipping God and learning the truths of the Bible.

Centuries ago, monks began practicing Christian meditation by reading over verses in the Bible and then thinking about the truths in these verses. Often, they would say the verses to God as a prayer. In this way, the monks learned to speak to God in prayer, and learned how to tell God their own thoughts and concerns. By meditating on Bible verses and praying to God, the monks trained their minds to always think about God. They called this “contemplation”, and it helped them to have a close, loving relationship with God.

By following this method of communicating with God, the monks created what is called the “ladder of prayer”. The rungs of the ladder included reading Bible verses, thinking about the truths in the verses, praying to God, and learning to think about God always.

In the 1900s, two types of Christian meditation were used. Using a mantra, or word that is repeated to help the Christian focus on God, was one type of meditation. An example of a mantra would be the word Maranatha, which is an Aramaic word for “come, Lord”. Christians would also use what is called a Centering Prayer, which uses a sacred word or words to bring the Christian into God’s presence. These two types of Christian meditation helped the people using them to take their focus off their own problems and to turn to God to hear what He had to say to them.

A woman named St. Theresa of Avila created five steps to help Christians focus on God when praying. These five steps are known as the five R’s.

-    The first R is Ready: this is the step in which the Christian realizes that he/she is in the presence of God. To be ready to continue in prayer, the Christian thanks God for the many blessings He gives, and confesses any sins.
-    The second R is Read, and includes reading prayers, spiritual books, and the Bible.
-    The third R is Reflect. In this step, the Christian focuses on what he/she has just read in order to come closer to God.
-    The fourth R is Respond. It is at this step that the Christian speaks with God in an open and honest way about what he/she has been reading and thinking about. It is the most important step, as this is when God can share His wisdom and thoughts with the Christian.
-    The fifth and final R is Resolve. This is when the Christian thanks God for what he/she has learned, and closes the time of prayer.

These different types of Christian meditation can all be useful in helping Christians to meet with God, come close to Him, and learn His truths. Christian meditation does not save a person from their sins; it is a tool that can be used by people who are already saved to build a stronger relationship with God.

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1. The Basis Of Acupuncture

The treatment assumes something called qi (pronounced key) – energy in living beings that passes through twelve meridians or invisible energy lines in the body. Each line links to a specific organ system; the belief is that any imbalance in qi flow leads to a disease. The key component of acupuncture treatment is the insertion of needles into key points on the meridian lines to renew balance. These extremely thin, metallic needles are aimed at specific anatomical points and controlled manually or by electrical stimulation. An individual usually feels relaxed and energized after acupuncture.

2. Modern Treatment

The US Food and Drug Administration reclassified these needles as medical devices in 1997, from the earlier classification as experimental. The FDA notes that over $500m are spent by people in the country every year for the treatment, for which a good number secure insurance coverage. The agency’s main restrictions with the needles are that they be non-toxic and sterilized and that they be used only once and discarded immediately after.

- Acupuncture is endorsed by the National Institute of Health
- Is practiced by dentists, doctors and other health practitioners

3. Increasing Acceptance

Increasing acceptance of acupuncture was highlighted by the National Health Interview Survey in 2002, which indicated that the number of American adults turning to the treatment surged from 2.1 million in 2001 to about 8.2 million the following year. The interest in acupuncture also received a boost from the impatience individuals had with the failure of conventional medicine.

4. How Does It Really Work?

Acupuncture reportedly induces the release of endorphins in the body, relieving an indivudal from pain. Other effects attributed to the therapy include influence over neurotransmitters, or substances transporting nerve impulses; promotion of circulation; and effects over the body’s electrical currents and autonomic nervous system. Many common ailments and undesirable conditions are addressed by acupuncture treatment.

5. Commonly Treated Conditions

- Sinusitis
- The common cold
- Smoking and other addictions
- Migraines
- Tennis elbow
- Infertility
- Menstrual cramps
- Obesity
- Low-back pain
- Asthma
- Arthritis
- Carpal tunnel syndrome

6. Procedure

On the first meeting, acupuncturists usually ask new clients to fill up a personal health record prior to an interview. A session then has the client answer questions that cover main health issues, diet, emotional and psychological profile, and overall lifestyle and regular activities. The therapist should also be informed by the individual of any current medication and treatment being taken. During this interview, one can also expect the practitioner to evaluate pulse points and establish how healthy the individual’s twelve meridians are. A diagnosis is then given, followed by the use of between 6 and 12 needles as treatment is commenced. Patients keen on acupuncture must realize that the exact placement on target points on the meridians is more important, not the number of needles used.

The initial insertion may make the patient feel pricked or stung. However, the treatment should be painless and comfortable for the duration that could extend to an hour or more. An individual should immediately tell the acupuncturist to discontinue if he feels any numbness, discomfort or pain. Variations of the treatment may involve use of herbal medicine – capsules, tablets or tea made from Chinese herbs to boost the therapy. Some practitioners also integrate cupping – a suction effect created with the use of glass cups on the skin, in part to promote blood circulation and continuous qi flow.

7. Rising Popularity

The recent withdrawal of the Vioxx painkiller has raised apprehension over pain relievers available in the market. This concern, combined with statements from the NIH and other government and health organizations that side effects from acupuncture are significantly lower, has made more individuals turn to the treatment, particularly for pain relief. Several studies have also shown how acupuncture has helped patients with osteoarthritis, post-chemotherapy nausea and even depression. Despite all the apparent positive feedback, those considering acupuncture should still consult regular doctors and health-care professionals for advice on their conditions first. If they decide to pursue the treatment, they must make sure that the acupuncturist or practitioner they see is highly-qualified and certified by organizations such as the American Academy of Medical Acupuncturists.