How to Practice Meditation at Home or Office: Beginners Complete Guide

What really is Meditation?

Meditation is to be aware of something without any thoughts or distractions. This is the core objective of Meditation.  The key is to remain in this awareness for an extended period of time. The awareness can be on breath, a mantra, a music, a source of light, darkness or anything else that can aid in the enhancement of the awareness. A person who remains in this state of awareness for a longer duration can move to higher states of meditation smoothly.

Different Gurus or Religions have used this core principle and added some flavors to it. The objective of various type of Meditation techniques is to be self-aware and evolve in the nature's biological process by having a superior mind and health.

At a given point of time an average human being has number of thoughts in Mind. Some of the Meditation techniques asks the practitioner to get rid of these thoughts and focus on something that will aid in increasing the awareness. As a person's state of awareness increases the mind becomes more calm and silent. This is the state where the process of deep meditation starts. 

There are some other Meditation techniques which asks the practitioner to use these thoughts as a channel to increases awareness.

It is important to understand that there should not be any attachment to thoughts when practicing Meditation. Getting involved in thoughts are the biggest obstacle for any practitioner. 

Why Should Someone Practice Meditation?

Although Meditation has spiritual significance and helps in the process of enlightenment but it should not be judged solely from this point of view. It provides number of practical benefits like healing the Mind and Body. Overall it improves the quality of life, well-being and relationships. This has been proved scientifically through various researches. Regular Meditation creates long lasting positive impact on our Mind and Body. 

Below is a carefully analyzed list of top benefits that a practitioner will get.

Attain Inner Peace and Happiness

People get disturbed due to variety of reasons. It could be work pressure, family issues, personal problems and so on. This mental disturbance creates stress and anxiety. Ultimately it makes us unhappy. Meditation beats stress and anxiety. It brings mind to a calm and stress free state. This creates a positive impact on Mind and thus increases happiness and makes us feel more peaceful.

Get Rid of Insomnia

A vehicle can't run continuously and needs to be stopped in order to cool down. Similarly, human body need to take rest to heal and re-energize. Sleep helps us in this process and Meditation helps us to sleep better. 

Improve Concentration and Memory

Meditation has a direct impact on Brain cells. Research has proved that it helps to increase Brain's gray matter. This has lot of positive impact on our body like better cognitive abilities, better Memory and overall improvement in concentration.

Get rid of Addictions

People who Meditate regularly develop more will power, decision taking abilities and conscience. All these have a positive impact on our daily life. If any negativity like addiction to certain things or thoughts are present then gradually it will fade away.

No More Depression

Regular Meditation helps in fighting Depression. It elevates the mental state to a level in which a person gets a feeling of natural happiness, more will power and a sense of accomplishment. All these positive effects helps to fight mental diseases like Depression.

Better Quality Relationship

Most of the people in today’s world are busy in something or other and do not find time to work on their relationship. Time flies away and people do not realize that their near and dear one have drifted away. Meditation increases the awareness level and the sense of realization. Practitioners become better judge of situations, emotions and relationships.

Boost Sex Life

Scientific studies have proved time and again that regular Meditation boosts sex life of a person. It helps in blood circulation and distributes it to the system responsible for sex in a uniform way. Even the nerve cells which have become inactive starts rejuvenating with this process. It also activates the brain cells which governs the sexual activities and balances the whole process.

Keep a Healthy Heart

Heart is the core engine of Human life. Due to stress, food and modern life style the number of coronary heart disease cases have risen significantly in recent decades. The best way to prevent or cure this disease is to Meditate. It calms the overall biological system, decreases blood cholesterol, balances the blood pressure and helps in preventing or curing heart diseases.

Enjoy Better Immune System

A strong Immune system helps us to fight disease causing bacteria, fungus and viruses. Research indicates that Meditation stimulates areas of brain like prefrontal cortex, right hippocampus and right anterior insula which are responsible for the overall immune system of the body.

Look youthful

To look youthful is another blessing which only few enjoy. A practitioner of Meditation can get this blessing by regular practice. It doesn’t mean that a person will never age. Ageing is a natural process and eventually everyone goes through this process. However, Meditation will help to slow down this process. It protects the cells and DNA from getting damaged. This helps in maintaining a youthful appearance.

Types of Meditation

Different Cultures, Religions and Gurus have taught or are teaching Meditation in various ways. Every type of Meditation has its own techniques. Practitioners should practice a technique based on their comfort level. If after practicing a particular type of Meditation a person doesn’t feel comfortable or feels tired, then either the technique is not suitable for that person or the practitioner is doing it wrongly or overdoing it. So caution should be maintained when following any Meditation technique as it may harm instead of benefiting if done in the wrong way.

Below are 6 specific techniques numbered from 1 to 6 that differentiates all the various type of Meditations. The techniques may differ but the final result is same for all these. Remember, you should perform Meditation every day to get maximum benefits.

1. Mindful Meditation: Focused Attention 

To be aware of the present moment is Mindful Meditation. This Meditation can be done in any place like Home, Office or even outside. This Meditation can be easily practiced by everyone and also by people who are very busy in day to day life.

How to Practice Mindful Meditation?

Below are 3 different ways to practice Mindful Meditation. Follow an approach in which you are comfortable or you can follow all the below techniques at your leisure.

• Mindful Meditation by focusing on breath

1. Sit in a comfortable position, either on the ground or a chair.
2. Ensure your spine is straight and body relaxed. This will help you to sit for a longer duration.
3. Close your eyes and focus on the inhalation and exhalation of the breath.
4. Another easy way is to focus on the point where inhalation is complete and exhalation is about to start. Similarly, focus on the point where exhalation is complete and inhalation is about to start.
5. Do not try to control or hold the breath, let it be natural.
6. Whenever your mind is getting carried away by thoughts then return your focus back to the breath.
7. Continue this process for 30 minutes or as long as you are comfortable. 

• Mindful Meditation through Body Scanning

1. Lie down on the bed or ground in such a manner that front portion of your body faces the roof or sky.
2. Spread your hand and legs.
3. Close your eyes.
4. Loosen up your body. You can try to vibrate the body mildly to loosen it up.
5. While your eyes being closed focus on each of your body parts in a sequential flow. The process should start by focusing on the right foot. Perform a mental scan of the foot and then gradually move your focus upwards and scan the complete right leg. After that, start the scanning of your left foot and then scan the complete left leg. Similarly, perform a mental scan of all other body parts and move your focus upwards towards your head. The process completes once scanning of all the body parts are complete.

• Mindful Meditation by focusing on the current task

Mindful Meditation can also be performed while performing day to day tasks like eating, talking, walking etc. The principle of this meditation is “focused attention”. When you are eating, pay attention to what you are eating, how it tastes, how it smells and so on. Similarly, when talking to somebody pay your attention to what you are talking and what the other person is talking about. Likewise, when walking, pay attention to your walk, feel the earth below your feet, feel the nature, feel the air breezing around.

2. Guided Meditation: Follow the voice of a Guide

Many times it is difficult for people to practice Meditation on their own. In this situation a Guide or Teacher’s voice through methodical suggestions helps to attain the Meditative state. In this type of Meditation, the practitioner should follow the voice of the Guide and this helps the practitioner to attain the Meditative state easily.

There are different kind of guided meditations. Like, Healing Meditation, Dream Meditation, Love Meditation and so on. You can listen to guided Meditations from Chopra’s website.

How to Practice Guided Meditation?

1. Sit in a comfortable position. 
2. Play the Guided Meditation audio file.
3. Close your eyes.
4. Focus your attention on the voice.
5. Visualize or perform the mental tasks asked by the guide without getting judgmental.
6. Once the Audio session is complete get up from your place slowly and connect back to the physical world. 

3. Mantra Meditation: Focus on a Mantra

The principle of this Meditation is to chant and focus on a Mantra. In some religions it is also called as Japa Meditation. If done in a right way then Mantras or holy chants are supposed to have spiritual powers. This is the best Meditation practice for those who want to activate Kundalini energy and want to  pursue a spiritual path. 

However, this can also be practiced by someone who is not interested in a spiritual path as it has other potent benefits.

A popular Meditation technique called as Transcendental Meditation is based on this concept. To practice this type of Meditation a person should find a Mantra or a word on which he/she has faith and then chant the words continuously. Mantra is the core here and the attention should be on the Mantra always.

Note that the below technique is not Transcendental Meditation itself. Transcendental Meditation is a variation of the core principle of Mantra Meditation.

How to Practice Mantra Meditation?

1. Sit comfortably on a chair or in a cross legged position on a firm surface. 
2. Close your eyes, relax and focus on your breathe for some time.
3. Now start chanting the Mantra steadily.
4. Put your focus on the Mantra. Don't worry if you are unable to concentrate on the Mantra as this will happen naturally with practice.
5. Keep on chanting the Mantra for as long as you are comfortable.
6. Open your eyes and get up slowly.
7. Repeat this process two times in a day for at least 20 minutes in each sitting.

4. Trataka Meditation: Focus on an external object

This Meditation is also called as Trataka or Yogic Gazing. This is done in open eyes by gazing at an object. The object can be a point on the wall, Star in the Sky, a Tree, a Candle Light or anything else that can be used for gazing for a long period of time without straining the eyes. 

The key here is not to stare rather gaze. While gazing try to keep your eyes open for as long as possible.

How to Practice Trataka Meditation?

1. Sit in a relaxed posture with a straight spine preferably in a dark or semi-lit room.
2. Lit a candle and place it in front of you at an arms distance in a such a way that the wick is at the same level as your eye.
3. People wearing spectacles should remove spectacles when practicing this Meditation. They should also adjust the distance of the candle so that they can see the flame clearly without any blur.
4. Now constantly gaze at the flame without closing your eyes.
5. After few minutes it will be difficult to gaze at the flame. 
6. At this point close your eyes and imagine the same flame between your eyebrows.
7. If you are not able to imagine it then open your eyes again and gaze at the flame.
8. Repeat this process several times until you have a firm image of the flame in your Mind.
9. Practice this for at least 30 minutes in each sitting.

5. Visualization Meditation: Visualize a Picture

In this form of Meditation the practitioner visualizes a pleasant image or surrounding or a positive affirmation and tries to remain in this state for a prolonged period. This Meditation helps in clearing out the negative thoughts and energy. 

How to Practice Visualization Meditation?

1. Sit in a comfortable position with an erect spine.
2. Close your eyes.
3. Start by focusing on the breath until you feel relaxed.
4. Focus your attention slightly above the empty space between the eyebrows.
5. Visualize your favorite deity or a radiance of light. If this is difficult then try to imagine something that interests you and have positive energy around it. It could be a Tree, Mountain, River or even your Grand Father's face. As long as it gives you positive vibrations you can use that image for visualization.
6. Keep your focus on the image as long as possible.
7. If any thoughts are crossing your mind then bring back your attention to the image. 
8. Practice this for few minutes and then slowly open your eyes.

6.  Thought Meditation: Observe the thoughts

The principle of this Meditation is very simple. The practitioner has to observe the thoughts appearing in the mind without getting attached to it. Remember that thoughts can be negative or positive. The key is not to get attached to the thoughts that appear. Note that this is also based on the concept Mindful Meditation.

If a negative thought appears then tell yourself that this is "not useful" or tell "Get away from my life". Use your free will to brand the thoughts or the images that appear due to a thought.

Similarly, when a positive thought appears then tell yourself that "this is useful" or "I want this in my life".

However, remember that you are just a witness of the thoughts and not a participant. So brand the thoughts without getting attached to it and this process itself will bring positive changes to your mind and life.

How to Practice Thought Meditation?

1. Sit is a comfortable Meditation posture.
2. Close your eyes.
3. Focus on your breath for some time and try to relax.
4. Now start witnessing the thoughts that are appearing in your mind.
5. Think yourself as an audience who is watching a movie or opera.
6. As mentioned before, brand the positive and negative thoughts.
7. Continue with this process for some time.
8. Open your eyes and get up slowly.

Feelings and Experiences during Meditation

Different people may get different kind of feelings or experiences during and after Meditation. Certain times the experiences may be pleasant and some time the experience may not be that good. However, there is nothing to be scared of. If you don't feel comfortable after practicing a certain Meditation technique then either revisit the technique or try a different technique.

There can be a wide variety of experiences. The most common type of experiences are listed below:

1. Feeling of heat sensations throughout the body or in a specific part.
2. Hearing some specific sound during Meditation.
3. Seeing various colors randomly.
4. Movement of heat through the spinal column.
5. A sudden blankness in Mind.
6. Images of unknown people appearing in Mind.
7. Random images which doesn't make any logical sense appearing during and after Meditation.
8. A feeling of calmness even during stressful situation.
9. Feeling of Compassion and universal love.
10. Increase of interest in Charity activities.
11. Increase of Interest in mystical things.
12. Increase of Interest in spirit world.
13. Feeling of oneness with all the beings.
14. Feeling extremely emotional or happy.

There may also be certain experiences which cannot be described in words. People who are beginner in Meditation often get scared when seeing unknown images of people or by hearing sounds. However, there is nothing wrong in this and if this happens with you then it means you are travelling in the right direction.

Best time to Meditate

Practitioner who want spiritual benefits from Meditation should do it either during morning (preferably before sunrise) or evening. During this time the cosmic energy is more strong so the spiritual benefits are high. 

However, in general there is no harm in practicing Meditation through out the day or during night. Before going to bed and immediately after waking up also it can be practiced. 

Conclusion

Meditation if done correctly, can change the course of one's life in a positive direction. It has number of benefits and can help both our Mind and Body. This has been scientifically proved by various independent bodies. The various Meditation techniques described in this post can be practiced by both Beginners and Experienced alike. Many of these Meditation techniques can be practiced in both home and office. Practicing these techniques will make an individual and thus the society better. Let goodness and peace prevail.