How To Do Meditation

How to do meditation question raise as there are different types of meditation and every meditation are perform differently. 

Basic meditation is not difficult to learn, although it may take a lifetime to get it right. But you can start today; with only a few things you already have a willing mind. 


Over time, meditation will help you maintain a clear mind and a peaceful outlook on life.


Steps To Do Basic Meditation

Basic step to do meditation are very easy. follow the steps below.


  • Get a pillow or soft cushion to sit on. If you continue to practice, and wish to try something more comfortable than the floor, special cushions called zafus and zabutons are available from many places online, but for now any cushion large enough to sit upon will do.
  • Find a reasonably quiet room or outdoor space. It doesn't need to be silent, but turning off the TV and stereo and getting away from crowded areas is probably a good idea when you're a beginner (After awhile, it won't matter, and you'll be able to meditate in Grand Central Station or next to a noisy playground without it affecting your focus.) Make sure you're dressed to be warm or cool enough for the space. 

  • Sit down on the mat or cushion. Most people are comfortable sitting cross legged (tailor style) but you may also kneel, sitting your bottom on your feet. Don't worry about sitting in a lotus position (cross legged with the feet on top - that takes practice and will distract you from your meditation if you're uncomfortable.) 

  • Let your hands rest one in the other on your lap, palms facing upwards, or place your hands palm up on your knees with your thumb touching your second finger. Again, don't worry too much about form to start. Just be comfortable and relaxed.
  • Close your eyes and start to count your breaths. Count on each breath in...breath one, breath two, breath three... Try to breathe deeply and slowly. Relax your face and jaw. Relax your hands. When you get to ten, start again at one. If you miss ten and find yourself at 12 or 13, don't worry; just go back to one. With each breath out, feel your tension going out as well. 
  • When thoughts come into your mind, try not to follow them. Just identify them and let them go. Do the same with sounds and sensations. "I just thought about my car" "That was a dog barking" "I am hungry". If you simply identify thoughts and distractions and don't follow them or focus on them, they will begin to just pass by you. 

  • For a beginner, try to meditate for just a few minutes -- 10 minutes or so is a good start. You may wish to set a quiet alarm or have soft music start at the end of your meditation period. After you meditate, begin to move slowly. Open your eyes, let you hands fall to your sides, stretch your toes, feet and legs. 

  •  If you decide to continue with meditation, you may wish to invest in meditation cushions, prayer beads (malas), incense and perhaps some decorations to create a meditation area in your home. But that is all optional. No additional equipment is necessary for meditation.

Steps To Do Mantra Or Transcendental Meditation

Mantra Meditation

This technique is simple; close your eyes - wait about half a minuet, then start thinking the mantra over and over again.

There are different mantra which can be chant here. Different Meditation Mantra's


At the end of meditation stop thinking the mantra and wait about 2 minutes before opening the eyes.


Some notes on correct meditation.

"In this meditation, we do not concentrate, we do not try to say the mantra clearly. Mental repetition is not a clear pronunciation, it is just a faint idea.


We don't try to make a rhythm of the mantra. We don't try to control thoughts. If a thought comes, we do not try to push it out. When we become aware that we are not thinking the mantra, then we quietly come back to the mantra.


Very easily we think the mantra and if at any moment we feel that we are forgetting it, we should not try to persist in repeating it or try to keep on remembering it. Only very easily we start and take it as it comes and do not hold the mantra if it tends to slip away. The mantra may change in different ways. It can get faster or slower, louder or softer, clearer or fainter. Its pronunciation may change, lengthen or shorten or even may appear to be distorted or it may not appear to change at all. In every case, ewe take it as it comes, neither anticipating nor resiting change, just simple innocence.


Steps For doing Tratak Meditation

There are many methods of trataka which can be utilized by sadhakas according to choice and situation.

Candle flame: Light a candle in the darkness and fix your eyes on the flame for five or ten minutes without blinking. Perform this practice in the morning and evening. There should be no break even for a day in this sadhana. It should continue as long as the eyes cannot fix themselves steadily on the flame. People with eye defects should practice this. Even children who suffer from eye defects should be encouraged to practice this technique.

Photograph: Have a small photograph of your chosen deity. Take a sheet of blank paper, the size of a book, and cut out a circle two inches in diameter, so that there is a round open space in the paper. Now place the photo of your deity behind the paper, fixing it in such a manner that you can only see the face through the hole, and frame it under glass. During the day practise trataka on the photo. The photo should be straight in front of the eyes at a distance of one and a half feet. Try not to take your vision outside the round circle.


On a leaf: Take a large betel leaf. Prepare a collyrium (paste) with castor oil and make a black dot on the betel leaf. The dot should be the size of a pea or a little smaller. Fix this leaf onto cardboard. Place a light, a lamp or a candle behind you. Practice tratak on that dot in the morning and evening. Go on gazing at the dot continually for five or ten minutes without moving your eyelids. Do this for six months and then consult your guru.

Metal object: Take any small article made of bright metal, like vessels that shine when polished. It may be of brass, copper, silver or gold, for instance, an incense burner, a small jug. It should be no more than two inches in height. Practise tratak on that bright object in half light.


Your shadow: In the morning, stand with your back to the sun and practise trataka on the shadow of your neck.


Darkness: Sit by yourself in the dark and practice tratak on the darkness. The eyes should be open fully. Continue to see in the darkness without any light. Sit there daily and practise it steadily and firmly.

Needle: Keep a needle hanging on the wall and practice tratak on it. At the time of performing trataka, ensure that no other object is visible and that no other thought comes to the mind.

Crystal: If you happen to have a crystal, practice tratak on it. This is an independent and important sadhana.

Elements: In order to attain mastery over the elements, draw them in their proper form and colour on paper or have them engraved on metal and perform tratak on it.


Water: Sit down on a riverbank or raised ground where you can see the current of water for a long distance. Practice tratak on the water. The eyes should remain steadily fixed on one spot; they should not move along the waves.

Changing scenes: While you are travelling in a train, open the window, keep the eyes open and watch distant scenes, without any emotion at all. The eyelids should not flicker, inspite of the changing scenes. The eyeballs should be completely steady and the mind devoid of any feeling. Thus you can also do spiritual practices while travelling.

Blue sky: Sit in an open place or on a terrace at the end of the day and gaze at the blue sky without blinking. Try to feel that you have become like the sky or that the sky has come nearer to you. In due course the consciousness of the practitioner becomes so transformed that even though the object is in front of your eyes, you are not aware of it. The consciousness which separates the seer and the seen does not remain separate, but identifies with the object.


Moon: Practice tratak on the full moon or when the moon rises at night.