Concentration—trying to focus your mind on a single point—is the first step in meditation. I say any one point because it can vary depending on the individual's taste, temperament, habit, and faith.
This meditation point, or object, can be a sacred name, a mystic mantra, the cosmic syllable OM, or Amen, OM Shanti, Hari OM, etc., or a form.
You can approach God in any form you want because there is no specific form of God.
After focusing on a physical, concrete form for a period of time—Jesus, Buddha, Siva, or Krishna—you can form a mental image of that form. If you don't want to worship God through a human form, you can worship God through a visual image of the sun, moon, or stars.
Because God is present everywhere and in every form, you can see God and approach Him in any way or form you want.
When you're trying to focus your mind on one thing, whether it's an idea, a word, or a form, you'll notice that your mind wanders.
Bring the mind back to the point whenever it runs and you become aware of it. It might have another idea in a few minutes; bring it back. Concentration is the constant effort of bringing the mind back to the point, over and over again. Dharana is the Sanskrit word for it. You have not yet fixed the mind; you are attempting to do so. If that mental fixation lasts a little longer, you're getting close to meditation.
Meditation is what happens when your concentration is perfect.
However, don't think you're wasting your time if your mind isn't completely under control. No one has ever been able to meditate immediately.
“My mind runs here and there; how can I meditate?”
I hear from a lot of people. That is how meditation works. When you say a mantra, or a sacred word, repeat it in your mind.
Mental repetition can help you feel the inner vibration. To do so, you must turn your entire mind inward, and only then will you be able to hear the sound within.
The sound is produced not only when you say it aloud; you can hear an inaudible sound within you called the inner voice. When going into the room, one should be very careful to listen for that sound. You may also see different colored lights during your meditation. Consider that to be your concentration object.
According to Yoga scriptures, you can meditate on a pleasant dream—perhaps you've dreamed of something divine, or you've dreamed of sages and saints, or you've had a vision of God.
Another meditation technique is to imagine a candle burning in the lotus of the heart.
As you can see, there is no one-size-fits-all solution.
But the most important thing is to focus on only one thing at a time; don't switch around.
Self-analysis is a different approach.
- “Whose thoughts are these?” ask yourself as you observe your mind.
- Who's concerned?
- Who has a problem?
- Who is the one who is bothered?
- So, who am I?
- How did I come to know all of this?
The process then is to identify with the knower rather than the mental disturbances. This is a straightforward analysis. Alternatively, simply stand still and observe. Be still and observe what is going on in your mind and body.
Simply become aware of the subtle movements within you by sitting and watching your thoughts and breath movements.
Taking yourself to be the mind is an indirect approach: I'm disturbed because I'm having all kinds of desires. This is what I want; this is what I want. Please allow me to resign from everything.
Allow me to make an offering to humanity or to God.
“God, take away these annoyances; give me happiness, give me peace,” you pray. Sit and pray with all your heart, fully comprehending the meaning of each word.
This is also a form of meditation. Another important factor is to prepare the body for meditation.
In meditation, you try to keep your mind steady and focused on one thing.
To do so, you must start with your body and try to keep it steady as well.
That is only possible if you make a firm decision, a sankalpa, that you will not move any part of your body until the meditation is completed. Your body will obey you as soon as it hears this decision.
However, the decision must be very firm. Every cell in your body will hear the emphasis you place on it. They should be aware that you are a tough taskmaster, and they will not complain.
Consider your mind and body to be small children. You must be firm with them if you want them to behave well.
- It is best to sit in a cross-legged position while meditating, keeping the spine erect.
- Beginners may find it easier to achieve this posture by placing one or more pillows under their buttocks and sitting on the pillow's edge.
- The knees will be closer to the floor as a result of this.
If you find it difficult to maintain your cross-legged position after a while, make a few adjustments, but not too many. If this isn't possible, sit in a chair, but make sure your spine is straight and your chest is well spread out.
- Relax the body rather than making it stiff.
- Don't tense up the body in order to make it strong and steady.
- You will be able to forget about your body once your mind is deeply interested in meditation.
- Sit in the same position until then, keeping your body relaxed and your spine steady but not stiff. Breathing must also be controlled.
- The breath is the connecting link between the mind and the body. As a result, if the breath is regulated, the mind will be as well.
- The mind will remain calm if you breathe slowly and steadily.
- Allow your mental vision to be drawn in.
- Allow the mental eye to turn inward rather than focusing on the physical eyeballs.
- You can focus your mental attention on one of the chakras or plexuses, which are nerve canters in the spinal column. The heart (anahata chakra) or the brow center are the most common (ajna chakra).
It is best to practice meditation on a regular basis.
Every day, try to have two sittings. Before sunrise and after sunset are the best times to visit.
If this is not possible, sit when you first wake up in the morning and before retiring at night. Begin by sitting for 15 minutes and gradually increase the amount of time you spend sitting.
You may also want to read more about Mindfulness Meditation and Healing here.