you can use spoken or silent mantra, or listen to soothing music or sound, or focus on a candle, burning incense or other small objects, or just simply breathe. Breathing should be natural and through the nose. The head should be tilted slightly downward and the body should be completely relaxed. Accept your thoughts without judgment and then come back to the original object of focus.

Remember that these meditation methods are basically techniques of following any fo

Walking Meditation

Walking is a very effective way of exercising and meditating as it combines the movements of the body and the mind.

Technique:

Simply walk at a natural and comfortable pace, concentrate on the sole of your feet touching making contact with the earth. Focus on the spot in the center of your foot at the beginning of the arch. With each step feel this spot making contact with the earth and extending into the earth, repeat this with the other foot. Allow normal, relaxed breathing through the lower abdomen. Let your mind ponder on all thoughts without judgment, and then bring back focus to the sole of the foot or your breath.

Lying Meditation

This is one of the meditation methods that is simple and can be done just before bedtime or prior to a nap, by simply lying down and focusing the attention on the breath. Breathing should be into and out of the lower abdomen.

Technique:

Concentrate on inhaling and exhaling, or counting the breaths. Focus on a spot on the ceiling or the sky if you’re outdoors. Access your thoughts without judgment then bring back your focus to breathing.

Sitting Meditation (Zazen)

These meditation methods involve finding a comfortable sitting position for you.

Technique:

You can sit comfortably either in a chair with your feet flat on the ground or crossed legged on the floor (left leg over right) using a cushion under the buttocks for comfort and to prop up the hips higher than the knees. In either case, the back should always be straight but without straining. The palms of the hands are open and can be placed on the thighs, palms up or you can bring the hands together, left palm on top of the right palm, thumbs barely touching each other, resting comfortably against the lower abdomen.

Once you find a comfortable sitting position for you, you can use spoken or silent mantra, or listen to soothing music or sound, or focus on a candle, burning incense or other small objects, or just simply breathe. Breathing should be natural and through the nose. The head should be tilted slightly downward and the body should be completely relaxed. Accept your thoughts without judgment and then come back to the original object of focus.

Remember that these meditation methods are basically techniques of following any for

t this with the other foot. Allow normal, relaxed breathing through the lower abdomen. Let your mind ponder on all thoughts without judgment, and then bring back focus to the sole of the foot or your breath.

Lying Meditation

This is one of the meditation methods that is simple and can be done just before bedtime or prior to a nap, by simply lying down and focusing the attention on the breath. Breathing should be into and out of the lower abdomen.

Technique:

Concentrate on inhaling and exhaling, or counting the breaths. Focus on a spot on the ceiling or the sky if you’re outdoors. Access your thoughts without judgment then bring back your focus to breathing.

Sitting Meditation (Zazen)

These meditation methods involve finding a comfortable sitting position for you.

Technique:

You can sit comfortably either in a chair with your feet flat on the ground or crossed legged on the floor (left leg over right) using a cushion under the buttocks for comfort and to prop up the hips higher than the knees. In either case, the back should always be straight but without straining. The palms of the hands are open and can be placed on the thighs, palms up or you can bring the hands together, left palm on top of the right palm, thumbs barely touching each other, resting comfortably against the lower abdomen.

Once you find a comfortable sitting position for you, you can use spoken or silent mantra, or listen to soothing music or sound, or focus on a candle, burning incense or other small objects, or just simply breathe. Breathing should be natural and through the nose. The head should be tilted slightly downward and the body should be completely relaxed. Accept your thoughts without judgment and then come back to the original object of focus.

Remember that these meditation methods are basically techniques of following any fo

nique:

Concentrate on inhaling and exhaling, or counting the breaths. Focus on a spot on the ceiling or the sky if you’re outdoors. Access your thoughts without judgment then bring back your focus to breathing.

Sitting Meditation (Zazen)

These meditation methods involve finding a comfortable sitting position for you.

Technique:

You can sit comfortably either in a chair with your feet flat on the ground or crossed legged on the floor (left leg over right) using a cushion under the buttocks for comfort and to prop up the hips higher than the knees. In either case, the back should always be straight but without straining. The palms of the hands are open and can be placed on the thighs, palms up or you can bring the hands together, left palm on top of the right palm, thumbs barely touching each other, resting comfortably against the lower abdomen.

Once you find a comfortable sitting position for you, you can use spoken or silent mantra, or listen to soothing music or sound, or focus on a candle, burning incense or other small objects, or just simply breathe. Breathing should be natural and through the nose. The head should be tilted slightly downward and the body should be completely relaxed. Accept your thoughts without judgment and then come back to the original object of focus.

Remember that these meditation methods are basically techniques of following any fo

ed legged on the floor (left leg over right) using a cushion under the buttocks for comfort and to prop up the hips higher than the knees. In either case, the back should always be straight but without straining. The palms of the hands are open and can be placed on the thighs, palms up or you can bring the hands together, left palm on top of the right palm, thumbs barely touching each other, resting comfortably against the lower abdomen.

Once you find a comfortable sitting position for you, you can use spoken or silent mantra, or listen to soothing music or sound, or focus on a candle, burning incense or other small objects, or just simply breathe. Breathing should be natural and through the nose. The head should be tilted slightly downward and the body should be completely relaxed. Accept your thoughts without judgment and then come back to the original object of focus.

Remember that these meditation methods are basically techniques of following any fo

you can use spoken or silent mantra, or listen to soothing music or sound, or focus on a candle, burning incense or other small objects, or just simply breathe. Breathing should be natural and through the nose. The head should be tilted slightly downward and the body should be completely relaxed. Accept your thoughts without judgment and then come back to the original object of focus.

Remember that these meditation methods are basically techniques of following any form of meditation; the only purpose being in helping the mind and body to focus and function as a single entity.