Transcendental meditation(TM), Mantra meditation:
Sit comfortably with your back straight on a chair or cushion. Start Meditating by repeating a mantra; the word of recitation, which should be a neutral word, some use Buddha or God, some use focus, peace …etc…
Choose a location point in your body such as nostril, belly, chest, the area between eyebrows ( the third eye), or any other body location point (Chakra) that works for you. Imagine taking this mantra to that location in your body and repeating it while concentrating at the point of your body.
When thoughts or emotions come to your mind, bring your attention back to the location point and repeat the word of recitation. Go within and enjoy the experience.
By doing this practice regularly you will reach the meditative state of mind that is relaxed, clear, sharp and focused. In this stage of meditation, we experience equanimity, tranquility and the balanced state of mind and concentration.
Do this practice 15-20 minutes daily.
Insight meditation (Vipassana)
Vipassana means to see things as they really are.
Vipassana meditation is a way of self-transformation through self-observation. This is achieved by going inside and paying attention to the physical sensation and feelings of the body and mind.
It is the observation-based, self-exploratory journey to the common root of mind and body that dissolves mental impurity, resulting in a balanced mind of love and compassion.
Simply observe your breath coming in and out of your nostrils, and focus on the area between your upper lip and nose, or movement of your belly. During meditation be aware of the sensations of your body. Observe all the emotions and sensations at the moment, acknowledge and accept them all, the pleasant and the unpleasant, and let them fade.
It is important to observe all of your perceptions objectively. If you feel pain, accept the pain; if you feel a pleasant sensation, accept it. You can also label or name them, saying; Ah, this is sadness, memory, pain, joy and so on. It does not matter whether a sensation is pleasant or unpleasant. What matters is to be aware of it, observe it and let it pass.
In time this practice will change the reaction patterns of your mind at the deepest level and clear unconscious tendencies that cause dis-ease in body and mind, and eventually, liberates the mind from all forms of suffering.
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