Yoga Journal has a lovely article by
Janice Gates about
meditation techniques this month so i thought i'd include some of my favourites here. Give them ago and see if they work for you...
Scan your body
This is a great technique to use if you have an injury or illness that makes it uncomfortable to sit. lie on your back with your legs straight, or prop yourself up on pillows so that you are in a reclining position. Close your eyes, unless you are sleepy, in which case you can keep your eyes open. Cultivate an alert but relaxed attention as you take a mental tour of the body. Bring awareness to each part of your body, starting with the big toe, each of the other toes, the ball of the foot, the arch. Continue in this detailed fashion to the top of your head. Ask yourself: What tension do i feel? Where is there pain? Observe any sensations - warmth, coolness, tingling, dullness, compression and spaciousness - as you move through the body. Notice your relationship to your experience: thoughts, images and feelings as they arise and pass away. this is not an exercise in trying to change or judge the body, but to experience what is there. meet what you find with friendliness and without resistance. The point is to train your mind to go where you want it to go.
Just breath.
Find a comfortable seated position and begin by observing your natural breath. Notice the texture, length, and rhythm as the breath flows in and out of your body. Feel the temperature of the air as it touches your nostrils. Take note, too, of pauses between breaths. As thoughts arise, note them, but then allow them to flat by like clouds, gently bringing your attention back to the breath. If you find it difficult to concentrate, try silently counting. For example, inhale 1, exhale 1, inhale 2 , exhale 2, up to 10, and then repeat the cycle. after a while you can stop counting and just observe your natural breath.
Step out
walking meditaiton is a great if you find you are to restless to sit still, and it can help widen your field of focus. begin standing, bringing your attention to the bottom of your feet and the contact of your feet with the surface beneath you. lift one foot, noticing how your body weight shifts to the standing leg. Feel the standing leg spread itself over te ground. Going as slowly as you can, step forward tracking the changes in the body as you move. Can you feel the specific muscles contracting and others relaxing? At what point does your balance shift from the back leg to the front leg?Each time your mind wanders, bring your attention back to you feet. Notice the environment around you - the colours, the scents, the textures and any thoughts or feelings that arise - and keep bringing your attention back to the act of walking.
Enjoy!
