5 Simple Meditations You Can Do Anywhere
Can anyone meditate?
If you think that everyone can meditate except you, I can assure you that you’re wrong!
The term meditation can be confusing. Many people think that it’s a religious practice and only yogis or Buddhists meditate. However, that is not true. Rather than meditation, think concentration instead. At some point in our lives, we have all concentrated on something. It could’ve been working on a project, reading a book, watching your favourite movie, or executing a high-performance act such as sports or dance.
When we focus on a single-point, we are experiencing a state of meditation. The benefits of meditation are tremendous, some of them include focusing better on your daily tasks, cultivating calmness, and conserving mental energy. According to Sri Dharma Mittra, concentration is the ability to keep your attention on one object without a break for about 12 seconds. 12 units of concentration, about two and a half minutes, make one unit of meditation. When you can do 12 unbroken units of meditation, about half an hour without distraction, you start to identify with the object of your concentration. This absorption with your focus object is called meditation.
Being absorbed with a mental object may sound strange to you. However, think of the last time you were watching an intense thriller movie, you were so engrossed in the film that you would jump out of your seat if something sudden occurred in a scene. Even though you know it was just a movie, in a sense you became one with the character and felt the same sensation as if you were there.
If you’re new to meditation, focusing on a single object without distraction for half an hour may seem nearly impossible. However, just like an aspiring climber, you wouldn’t climb Mt. Everest on your first day. Our mind is like a muscle, at first, it is weak and can easily veered off to some distracting thought. However, with consistent practice, we can train the mind to focus easily without distractions.
Here are five simple meditations you can do during a Yin Yoga class when you’re holding the poses, or anywhere you go. The idea is to practice everyday even if it’s only 5 minutes per day.
1. So Hum Meditation
When you inhale, silently chant ‘So.' When you exhale, silently chant ‘Hum.' The sound ‘So’ means ‘I am that,' and the sound ‘Hum’ means ‘That I am.' Just like the goal of meditation, you’re looking to become one with the object. When we repeat words over and over again, it can help us find calmness and focus.
2. Breath Meditation
Notice the beginning, the end, and the pauses between your inhale and exhale. Each inhale and exhale is considered one round. Work your way up to ten rounds. If you’ve lost count, start from the beginning again.
An easy meditation technique is to picture an inspiring person or image in your mind. It can be your spiritual teacher, an Om sign, or a person whom you identify with as comforting. Focus on the picture and let yourself get into it as much or as little as you want to.
4. Japa Om
Japa means recitation. Here you can verbally or mentally recite the mantra Om. You will be immersed in the spiritual vibration of this sound or mantra. The sound of Om is considered the highest mantra of all; it represents the sound of the divine.
5. Third Eye Meditation
Sit comfortably, close your eyes all or most of the way and bring all of your attention to the space between the eyebrows. This area is known as the Third Eye or the Seat of the Mind. You may see brilliant lights, colors, or mental images. Maintain a steady inner gaze fixed on the space between the eyebrows behind the forehead.
I'm curious...Do you know any other meditations that help you focus and feel calm? Which of the meditations above sound appealing to you? --> Leave a comment below!