Meditation Techniques

Question 1

Exercise Meditation

Answer 1

Any continuous physical activity over a period of time can work. Some great choices are walking, jogging, or yoga. Chores can work too such as sweeping, folding laundry, stacking wood, and washing windows.

The way to transform any of these activities into meditation is to first focus on your breath. Observe it. Modify it. Try long inhalations, holding periods, and slow exhalations if you can. Observe how each part of your body feels. When you start to feel the exercise endorphins kick in, you might also want to express those good feelings with a big smile, a raising of the arms and/or a deep “Ahhhh” sound. Silly? Maybe. Feels good? Definitely.

http://www.dumblittleman.com/2007/12/meditation-techniques-for-busy-or.html

Question 2

Bathing Meditation

Answer 2

The next time you shower or take a bath, create your own spa experience simply by flipping the switch in your mind. Let go of any limits. No time limits, no temperature limits. Breathe deeply. Close your eyes. Feel the water. Feel the sensations it gives your body. Allow the water to heal you by transforming your bathing time into a meditation. Focus on your breath and how your body feels. If thoughts involving the past or future come into your mind, observe them and send them packing by returning to your observations of your breath and body. What do you see, feel, smell, and hear?

Let go of words and labels by expressing your good feelings through meaningless sounds such as “aum,” “mmmm,” or “ahhhhh.” Might your roommates wonder what you are doing? Perhaps. Just let that thought bring you even more joy and laugh.

http://www.dumblittleman.com/2007/12/meditation-techniques-for-busy-or.html

Question 3

Music Meditation

Answer 3

This is another activity that most of us do daily. Listening to music naturally brings us into the present moment. It can also bring us to good memories or daydreams of the future. That’s all good. You can bring more meditative elements to your music experience by noticing how you feel while you listen, play or sing. Add full diaphragmatic breathing too.

Some other music ideas are to pick up that instrument you haven’t played in a while. Don’t worry if you play well or not. The point is simply to become immersed in it and to enjoy it. You also may want to try singing or playing percussion along with your favorite music. Don’t have a drum? Make one. Any object can be a percussion instrument. Just start tapping! Lastly, consider going to a music based event and enjoy. You will be engaged in meditation without any effort at all. No wonder we like music so much!

http://www.dumblittleman.com/2007/12/meditation-techniques-for-busy-or.html

Question 4

Diaphragmatic Breathing

Answer 4

The diaphragm is the most efficient muscle of breathing. It is a large, dome-shaped muscle located at the base of the lungs. Your abdominal muscles help move the diaphragm and give you more power to empty your lungs. But chronic obstructive pulmonary disease (COPD) may prevent the diaphragm from working effectively.

When you have pulmonary disease, air often becomes trapped in the lungs, pushing down on the diaphragm. The neck and chest muscles must then assume an increased share of the work of breathing. This can leave the diaphragm weakened and flattened, causing it to work less efficiently.

Diaphragmatic breathing is intended to help you use the diaphragm correctly while breathing to:

Strengthen the diaphragm
Decrease the work of breathing by slowing your breathing rate
Decrease oxygen demand
Use less effort and energy to breathe
Diaphragmatic breathing technique

1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
2. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see “Pursed Lip Breathing Technique”). The hand on your upper chest must remain as still as possible.

When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down, as shown on the first page. As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair, as shown below.

To perform this exercise while sitting in a chair:

1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see “Pursed Lip Breathing Technique”). The hand on your upper chest must remain as still as possible.

Note: You may notice an increased effort will be needed to use the diaphragm correctly. At first, you’ll probably get tired while doing this exercise. But keep at it, because with continued practice, diaphragmatic breathing will become easy and automatic.

How often should I practice this exercise?

At first, practice this exercise 5-10 minutes about 3-4 times per day. Gradually increase the amount of time you spend doing this exercise, and perhaps even increase the effort of the exercise by placing a book on your abdomen.

http://www.cchs.net/health/health-info/docs/2400/2409.asp?index=9445

Question 5

Massage Meditation

Answer 5

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Question 6

10 Minute Dark Room Meditation

Answer 6

If you didn’t have time for any of the above activities in a given day, here is a simple and enjoyable 10 minute meditation routine that even the most impatient can squeeze into their day.
Go into a darkened room and sit in a comfortable position. Close your eyes.
If it feels good, gently cover your eyes with your hands for a few moments and/or rub your temples.
Start by taking 10 deep breaths. Hold each for a period of time that is comfortable for you and then release very slowly.
After this simply breath normally. Be aware of your breath. Be aware of each part of your body from your feet all the way up to the crown of your body.
Notice each part in turn. Send an intention of healing to any part that is in need of care.
Then focus on a simple mantra, any word you choose. As unwanted thoughts enter your mind use the phrase “empty the mind” to gently usher them out. 10 minutes will go by pretty quickly.
At the end open your eyes, do any stretches that feel good, and take a few breaths.
Feel the magical rejuvenation!