Meditation Techniques

The word mandala translates to "circle". A mandala is an image that represents, to you personally, a symbol of balance, wholeness, centeredness, and harmony. A mandala can be an excellent focusing tool for meditation.

Though we recommend keeping your eyes closed while listening to the Insight CD, you may also use a mandala for a few minutes prior to beginning your listening session in order to calm the mind and focus yourself.

Begin by finding a mandala that appeals to you. Your mandala can be any image the represents balance, wholeness, and harmony to you, but we recommend finding a mandala that incorporates visually balanced elements as well. Many beautiful mandalas may be found at the Mandala Project web site. You may also draw your own mandala on paper, in the sand, or using any other medium. The act of creating your own mandala can be a meditative experience in and of itself.

Place your mandala in a location where you will …Click here to learn more about using a mandala during meditation

The breathing technique called following the breath has been used for many years as a traditional meditation technique. It is one of the easiest breathing techniques but also one of the most effective.

Inhale, counting to four until you feel filled with breath. Hold this breath while counting to four. Be sure to keep your throat and chest relaxed.

Exhale, counting to four until the lungs are empty. Hold the exhalation while counting to four.

The pace you use to count from one to four will … Click here to learn more about the Following The Breath technique

Using a mantra is a quick and simple way to calm the mind while meditating. The mantra may be a phrase or word with personal or spiritual significance, or may be a word, sound, or syllable that has no meaning and therefore provides no mental associations. The choice is entirely up to you.

Begin by selecting a word, phrase, or sound to use as your mantra. It can be helpful to use the same mantra for a period of time, such as a month or longer. If you do not have a word or sound that holds special meaning for you, a simple mantra such as "Peace" or "Om" (or "Aum") can be very effective.

You may speak your mantra out loud, or you may say it to yourself mentally instead. Keep your mind calm and relaxed, and say your mantra slowly as you exhale. You may also chant the mantra if you prefer.

Continue speaking, thinking, or chanting your mantra for five to ten minutes to calm and focus your mind while meditating.

This breathing technique is a very relaxing method and can be used as a quick stress reliever or for deepening your meditative state.

Sit comfortably in a chair or on the floor. Place your right hand over your heart, and place your left hand over your abdomen, just below your belly button. Rest your hands lightly, not firmly. You may reverse the position of your hands if you prefer.

Take a slow deep breath and concentrating on feeling the breath entering and filling you as you inhale. First, feel your right hand over your heart, rising as your …Click here to learn more about the Flowing Breath relaxation technique

Alternate nostril breathing has a very balancing effect, and also has been shown to increase whole brain synchronization. The technique has been used by meditators around the world for centuries.

Seat yourself in a comfortable position. The alternate nostril breathing technique works best when performed while sitting upright rather than lying down.

Using the thumb of your right hand, put pressure on the outside of your nose to close the right nostril. Inhale through the left nostril, counting to four.

Release the pressure on the right nostril and, at the same time, use your …Click here to read more about the alternate nostril breathing technique

This breathing technique involves giving each breath, both inhale and exhale, a specific count.

As you inhale a deep breath, think to yourself "1".

As you slowly exhale that breath, think to yourself "2".

As you inhale the next deep breath, think to yourself "3", and as you slowly exhale that breath, think to yourself "4".

Continue this count for a few minutes, increasing the count with each inhale and exhale until you reach a count of 50 or 100.

We recommend that this technique be used in conjunction with the Insight CD for relaxation, stress reduction, deep meditation, and many other benefits.