13 Methods Of Meditation

“Through Meditation the Higher-self is Experienced”

As the global awakening is picking up momentum and the community is getting larger in number, there’s a rising number of people growing frustrated with their attempts to meditate. Meditation is one of the simplest yet complex exercises a person can ever attempt, you wouldn’t expect to complete a marathon without any training, it takes dedication and practice before really receiving the benefits and meditation is the same. There’s a number of general reasons why people give up or never even get into meditation whether it be the age old excuse of there not being enough time in the day to not seeing the benefits of mediation.

“Just as the body needs exercise the mind needs training”

There are various forms of meditation practised around the world, including Transcendental Meditation, Vipassana Meditation, Zen Meditation, Taoist Meditation, Mindfulness meditation and Buddhist Meditation. They all have the same fundamental principle, the principle of reflection and deliberation to achieve a state of awareness on one’s own emotions, health alongside other external situations which can be pondered upon. Through this deliberation, the practitioner can discover new perceptions, answers and self- mastery /enlightenment.

According to PositivePsychologyProgram.com amongst the top reasons for people to avoid or give up on meditation are the fact that people believe it’s a just a new age fad and they don’t actually know how to mediate. We decided to address the issue by explaining what meditation is, what you should and should expect and most importantly how to effectively still the mind. We understand that each and every single person has their own preference and that there is not one type of meditation that works for everyone.

We have put together a list of 13 Methods Of Mediation to help those just exploring this gateway to higher consciousness find a suitable method for them.

1. YUSA Beginners Breathing Meditation

This meditation will deliver an increase of oxygen, alkalisation and energy into the body’s cellular structure (heart, lungs and digestive systems). Strengthening these systems support the health of the other parts of the body and therefore assist with healing numerous other aspects of your being including mental and physical. By simply focusing your attention at the level of the body diverts energy towards it!

Sit comfortably, and close your eyes. Take a few moments to ‘simply be’. Notice whatever is being experienced in the moment — sounds, physical sensations, thoughts, feelings — without trying to do anything about it

Now bring your attention to your breathing. Simply notice the breath as it moves in and out as the body inhales and exhales. Notice how the breath moves in and out automatically, effortlessly.

The mind will wander away from the breath — that’s fine, it doesn’t matter. This is a part of the meditation! When you notice that you are no longer observing the breath, easily bring your attention back to it.

Make each inhalation last for four seconds, holding for a further four seconds and then exhaling for another four out of your nose. Let all of your experiences — thoughts, emotions, bodily sensations — come and go in the background of your awareness of your breathing.

After a few minutes of four-second inhalation, holding and exhalation, start to go deeper. Now inhale through the nose for seven seconds, hold the breath for a further seven seconds and finally exhale for seven seconds — this time, out through the mouth. After a few more minutes, return to the comfortable, relaxed breathing that suits you.

After about ten to fifteen minutes of focused breathing, the incessant stream of thoughts should have eased somewhat. Within the darkness, visualise a pure white light. Go further into the light, bathe in it, feel the stream of positivity and warmth firing in your chest/heart area. This is your soul light. Visit this space as much as you can for fulfilling healing.

Simply be, bask in the fullness of the still mind, there is no time limit to how long you should meditate for just as there is no guaranty you will attain this level of presence without repetition and intent.

This was excerpted from the YUSA Guide To Balance: Mind Body Spirit which you can view in full HERE where it’s available in physical and digital format. You can also see what our current worldwide readership is saying about the book. If you are outside of the UK we advise that you visit Amazon.com for your copy for more cost effective delivery costs.

2. Om Meditation

As the entire makeup of the universe is based on frequencies, tones and sounds, it is right to say that everything in creation, whether it be a planet, human, or animal, holds its own very unique frequency. In Buddhist and Hindu traditions, the mantra of OM is considered the primordial tone of the universe, the very vibration that forms the foundational basis of all things.

The tone Om resonates to the frequency of 136.1Hz, the frequency of the earth year (when covered digitally), lying between C and C# in Western tuning. Om or Aum is the sacred syllable, omnipotent, omnipresent and the source of all manifested existence. It runs through all life and permeates your breath/prana.

Assume your preferred meditation position, it is usually advised to sit with a straight spine with your hands in laid flat on your thigh or performing Mudras. Take a few moments to establish you have steady breathing pattern. Many people choose to repeat the Om mantra inside their head

3. Zen Meditation

This form of meditation practice can be traced as far back as the 6th century CE and evolved forms of the art are common throughout China, Japan and Korea. Zen meditation is generally practiced seated on the floor, people tend to use a cushion or a mat for comfort.

Depending on your ability and comfort you can sit in the lotus or half-lotus position, but it’s not important practitioners tend to sit like this:

Images courtesy of Zen Mountain Monastery

If being sat on the floor is to uncomforting you can choose to sit in a chair. Images courtesy of Zen Mountain Monastery

The most important aspect, as shown in the pictures, is keeping your back straight, from the pelvis to the neck. Keep your mouth closed and fix the focus of your eyes on the ground or an object two to three feet away.

Once you’re in position, you can approach the mind aspect in one of two ways:

Focus on Breath — Simply concentrate your attention on the bodies breathing, feel how your body moves, feel the air enter through your nose and fill your lungs. You can help remain focused by using a counting method, each time you breath count one number, until you get to nine and then go back down to one. If you become distracted, don’t worry, begin your count again

Just Sit — This requires nothing but a straight back, a constant flow of breath and the practitioners mind fixed on nothing in particular. The aim is to just be in the present, be aware and observant of the change of vibration throughout your body and allow your throughts to just flow without grabbing on to any in particular until there are no thoughts.

4. Metta Meditation

Metta meditation originates from Buddhist family of meditations, Metta being a Pali word meaning benevolence, kindness and good will. The continual practice of Metta meditation is thought to raise the practitioner’s ability to empathise with others as well as developing a deeper connection to ones self through emotional and self-acceptance.

Metta Meditation is great for people who are either selfless or self-centred allowing the practitioner to attain a balance in the way in which they treat or are treated by other people. Buddhists tend to recommend this practice for people hold on to grudges or have an accumulation of anger, as it helps one realise the way we treat others is a reflection of how we feel about ourselves and so our methods of communication improve and thus so do the relationships around you.

Simply assume your meditation position, whether it be sat in half-lotus or laying down flat. Have your eyes closed, take a few moments to establish a steady breathing pattern and then start generating thoughts about yourself that fill you with the feeling of love, happiness, kindness and benevolence. Allow these feelings to saturate your entire body.

Once you have let the warm feeling spread through your body, slowly shift your minds focus externally to those around you, to all beings with no discrimination. It’s recommended that your focus through your mediation should take the following course.

Complete Love Filled Thoughts About:


A Family Member

A Close Friend

A Neutral Person

A Difficult Person

All Five Of The Above Equally

And Then The Enitre Universe and its inhabitants.

The experience during the meditation can be maximised by utilising affirmations or positive statements to incite the power of emotion it intensify your visualisations. The love energy that you generate is instantly projected into the universe of which response in real time with a identical vibration.

5. Qigong

Qigong is the Chinese word for “Life Energy Cultivation” and the practice is traditionally and scientifically proven to enhance and improve health, decrease stress as well as growing a deeper understanding of the world.

Qigong is a lax form or martial art that requires the focus of the mind and alignment of the body. It involves slow rhythmic body movement with regulated deep lung breathing.

Sit in a comfortable position. Make sure your body is balanced and centred. Take some time to just breathe and let your body loosen up. Relax your whole body – muscles, nerves, and internal organs

Start to really focus on your breathing ensuring you are filling your lungs, making your breaths deep, long, and soft. Calm your mind, visualise yourself emptying the thoughts from your mind each time one arises.

Aim your focus to the centre of your body,about two inches below the navel. This will helps stimulate the root chakra which is vital energy for qigong. Where your mind and intention is, there will be your qi. So, by focusing on the root chakra, you are gathering energy in this natural vortex.

Consciously guide the Qi through the body feel it circulating freely through your body.

6. Vipassana

Vipassana meditation is considered an ancient tradition as it dates as far back as the 6th century BCE. There is a lot of conflicting information circulating the internet regarding the process of Vipassana however the most commonly practised strain was popularised by S.N Goenka and the Vipassana movement over the last few decades. The primary emphasis of the practice is to mindfully focusing on the breath to stabilise the mind and then moving on to developing ‘clear insight’.

Typically like most, this meditation takes place sat down with the legs crossed or in the lotus position however it can be practiced on a chair as long as the back is not supported.

Start by banishing all thoughts from the mind and bringing the attention to the process of breathing. Notice how the abdominal muscles contract, how the lungs expand or visualise the air entering your nose and revitalising you.

Consider all other thoughts that are not about your breath as background noise and if you catch yourself distracted simply realign your awareness to your breath.

The next step, often called noting, this is where while in the moment you asses primary and secondary objects. Primary being things like body movements through the breathing process or the feeling of relaxation coursing through the body. Secondary is anything in your spectrum of perception, things covered by your five senses.

So, when a primary or secondary thought pops into your mind, label it like “thinking” “memory”, “happy” “desiring” and so on. These mental notes allow you to identify your thoughts generally avoiding distracting details. For example, if a sound pops up, label it “hearing” instead of “helicopter”. If an unpleasant sensation occurs label it “pain” or “feeling” instead of something specific like “back-pain” or “calf strain”. Once you have generally labelled it realign back to primary objects and how your body is moving while breathing.

The aim is to just be, through practices the mind becomes able to stick with its focus on the bodies breathing, then it doesn’t need to think about the body, then the mind is still and how that is for each person is unique.

7. Self-Enquiry / I AM Meditation

“Who Am I” is the age old question raised by humanity answered by the Sanskrit phrase atma vichara meaning to investigate the inner nature. This could be interpreted as finding all the answers we need inside of ourselves.

Focus the mind on your feeling of being, the non-verbal “I am” that shines inside of you. Keep it pure, without association with anything you perceive.

On all other types of meditation, the “I” (yourself) is focusing on some object, internal or external, physical or mental. In self-enquiry, the “I” is focusing on itself, the subject. It is the attention turned towards its source.

There is no special position to practice, although the general suggestions about posture and environment are helpful for beginners.

8. Third Eye Meditation

By now, we are sure you are aware of the pineal gland and its function in spiritual enlightenment and there are ways to cultivate its effectiveness through meditation.

By focusing the attention on the “spot between the eyebrows” (called by some “the third eye” or “ajna chakra”). The attention is constantly redirected to this point, as a means to silence the mind.

By time the “silent gaps” between thoughts get wider and deeper. Sometimes this is accompanied by physically “looking”, with eyes closed, towards that spot.

9. Mindfulness Meditation

Mindfulness is the westernised translation of the Buddhist term sati. Anapanasat meaning mindfulness of breath. This strain of meditation derives from traditional Buddhist methods like Zen and Vipassana.

Mindfulness meditation became popularised in the west after John Kabat-Zinn created the MBSR (Mindfulness-based Stress Reduction Program) which he developed at the University of Massachusetts Medical school and proving its effectiveness in multiple hospitals and clinics throughout the diaspora.

The aim of mindfulness is to intentionally focus on the present moment in complete acceptance while refraining from judgementally labelling any thoughts, feelings or sensations that you may experience.

Assume your position of choice, as with most strains of Buddhist meditations its best recommended to sit in a position that keeps your back straight. This supports your posture and ensures that the lungs are being used to their full capacity.

Simply get comfortable, and focus on your breathing pattern, be aware of every single breath, trace every inhalation feel it enter your body and replenish your cells. Be equally aware of how you exhale, control the flow of air don’t just let the air gush out.

Focus on the physiological changes that take place throughout the body from how your limbs feel to how your heart is beating. Your intention should not be too forcefully produce a thought simply observe what comes into your mind and allow it to run its course. When thoughts to arise, simply bring your thoughts back to your breathing.

10. Kundalini Meditation

The word Kundal means coil, so Kundalini has been described as ‘that which coils’. When in its dormant state, it is referred to as Shakti; upon activation, it is referred to as Devi, Kali, Durga and Lakshmi. Kundalini is known to dwell within a small gland located at the base of your spinal cord.

As the evolution of man has risen above the root chakra, the gland has come to a point where it can be exploded, one being able to release the supernatural force that lies within. India’s ancient traditions where built around communities organised to facilitate this explosion, but now many things are different because of the desires associated with materialism.

The goal is the awakening of the “kundalini energy” which lies dormant on the base of the spine, the development of several psychic centers in the body, and, finally, enlightenment. There are several dangers associated with this practice, and it should not be attempted without the guidance of a qualified yogi.

11. Tantra Meditation

Unlike the popular view in the West, most Tantra practices have nothing to do with ritualized sex (this was practiced by a minority of lineages. Tantra is a very rich tradition, with dozens of different contemplative practices. The text Vijnanabhairava Tantra, for instance, lists 108 “meditations”, most of them more advanced (already requiring a certain degree of stillness and mind control). Here are some examples from that text:

Merge the mind and the senses in the interior space in the spiritual heart.

When one object is perceived, all other objects become empty. Concentrate on that emptiness.

Concentrate on the space which occurs between two thoughts.

Fix attention on the inside of the skull. Close eyes.

Meditate on the occasion of any great delight.

Meditate on the feeling of pain.

Dwell on the reality which exists between pain and pleasure.

Meditate on the void in one’s body extending in all directions simultaneously.

Concentrate on a bottomless well or as standing in a very high place.

Listen to the Anahata [heart chakra] sound.

Listen to the sound of a musical instrument as it dies away.

Contemplate on the universe or one’s own body as being filled with bliss.

Concentrate intensely on the idea that the universe is completely void.

Contemplate that the same consciousness exists in all bodies.

12. Guided Meditation.

Guided meditations are a revelation of the age of technology and are a great way for those who are just getting into meditation. Most people find that guided meditations are a faster way of finding which type of meditation is best for them.

Guided meditations are plentiful these days and found all over the internet, they usually come in audio form and cover wide variety of types such as:

Traditional Visualisation – These types of audios the host is there to simply guide you through the process by helping you build a vivid visualisation of your journey.

Relaxation & Body Scans – Guides you and teaches you how to achieve a deeper sense of relaxation throughout your whole body.

Affirmations — Usually coupled with relaxation and guided imagery, the purpose of these meditations is to imprint a message in your mind.

Binaural Beats — Binaural beats were originally discovered in 1839 by physicist Heinrich Wilhelm Dove. He discovered when signals of two different frequencies are presented separately, one to each ear, your brain detects the phase variation between the frequencies and tries to reconcile that difference. This is used to generate alpha waves (10 Hz), which is the brain wave associated with initial levels of meditation. There is scientific research into why and how binaural beats work.

13. Alpha Wave Creative Meditation Practice

With the assistance of brainwave entrainment technology you can gently lower your brainwaves to a focused alpha level whilst remaining in complete thought awareness. In this altered state of consciousness, you will gain access to your subconscious mind, intuition and other great powers hidden within.

Start by sitting upright, back straight and listening to the recommended alpha frequency audio which can be found on the YUSA YouTube channel (remember to use headphones).

Get comfortable with breathing and the vibrations of the audio. Practice inhaling, holding the breath, then exhaling for four seconds, moving on to seven seconds after some time.

After 15 to 25 minutes of stillness, you will be in the alpha state of mind. You will start to feel very relaxed, and your eyes will be heavy.

Now, tilt your head upward about 20 degrees. Project a mental screen outward, roughly two metres in front of you at this angle.

Now, once comfortable at this angle, you can start to project images, scenarios and events that you want to create onto this mental screen.

Breathe in deeply through the nose whilst making vivid mental pictures of your scenario in the mid-brow forehead region (third eye). Repeat this for a short while.

This is the process of creative visualisation. It is important that you project your scenarios and images in high definition and colour. It is even more important you project scenarios with the belief they have already happened! Feel the burning desire in your heart-space and intense gratitude for receiving your desires at such speed! You can practice this for as long as you would like.

Remember to skip two days per week for brainwave recovery and stabilisation. The more you start to detoxify your pineal gland, the more it starts to visualise colour images on the mental screen.

This was excerpted from the YUSA Guide To Balance: Mind Body Spirit which you can view in full HERE where it’s available in physical and digital format. You can also see what our current worldwide readership is saying about the book. If you are outside of the UK we advise that you visit Amazon.com for your copy for more cost effective delivery costs.