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Meditation
describes a variety of practices with a variety of
goals. It usually involves turning our attention
inward to the mind itself. Meditation is often
recognized as a component of Eastern religions.
Meditation can also be used for personal
development, such as the exercises of Hatha yoga.
Many practice meditation in order to achieve eternal
peace, while others do it in order to become
healthier and friendlier.
All the meditation techniques can be grouped into
two basic
1) Concentrative
meditation : Concentrative
meditation focuses the attention on the breath, an
image, or a sound (mantra), in order to still the
mind and allow a greater awareness and clarity to
emerge. This is like a zoom lens in a camera; we
narrow our focus to a selected field. The simplest
form of concentrative meditation is to sit quietly
and focus the attention on the breath. Yoga and
meditation practitioners believe that there is a
direct correlation between one's breath and one's
state of the mind. For example, when a person is
anxious, frightened, agitated, or distracted, the
breath will tend to be shallow, rapid, and uneven.
On the other hand, when the mind is calm, focused,
and composed, the breath will tend to be slow, deep,
and regular. Focusing the mind on the continuous
rhythm of inhalation and exhalation provides a
natural object of meditation. As you focus your
awareness on the breath, your mind becomes absorbed
in the rhythm of inhalation and exhalation. As a
result, your breathing will become slower and
deeper, and the mind becomes more tranquil and aware
2) Mindfulness
meditation : Mindfulness
meditation differs from concentration in one
important way. Where concentration involves
the practitioner focusing their attention on a
single object, in mindfulness meditation practice,
every aspect of experience is welcomed and
appreciated. With mindfulness meditation, we take on
the role of an impartial observer of everything that
passes before our attention. Our intention is
not to be focused, but rather to be mindful, that
is, to be fully aware and awake of what is going on
in the present moment. Often the breath is
still used as an anchor to the present moment in
mindfulness meditation, but apart from that, no
attempt is made to direct the attention. Whatever
thoughts, so called distractions, sounds, images,
ideas, or feelings arise, nothing is excluded.
Everything is welcomed. We simply pay
attention to whatever is there. We do not
judge or evaluate. Whatever happens, whatever
occurs is okay – we just sit quietly and observe
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