Two simple meditation techniques to learn how to meditate and train your mind to focus through meditation: (1)Mandala meditation and (2) Nature Meditation.  With the two meditation techniques you learn to be mindful. The basic premise of the meditation is to gently and continuously gaze at an object of interest, either a mandala or something in nature. If any thoughts come to your mind, notice them without thoughts or judgments and return to looking at the mandala or nature.  Keep your attention on the object even with thoughts such as “this is so amazing” or “this is a wonderful experience”.  You are training your mind to quiet and focus.  This also means that you must just notice any sensations you feel in your body and then return to your object of interest. Learn to experience sensations in your body without thought or judgment. Continue to relax, breath and trust in the process. Trust that any sensations or energies you are feeling in your body are the result of your coming into alignment with higher source energy. You are relaxing your body and mind to the point that source energy can flow through you freely. With practice and in time, you will quiet your mind enough to see an “aura” or energy field around your object of focus. It is an amazing experience, but remember to let go of your thoughts and continue to focus on the object of interest.

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© Photographer: Lori Martin | Agency: Dreamstime.com

• You will first need to find a picture of a mandala.  Dreamstime has free hd photos that you can download.  Search under mandala or kaleidoscope.  Find a picture that resonates with you and evokes a feeling that feels good to you such as peace, love or happiness. The image above is an example of an image you could use.
• Print the picture and place it in a position that will be eye-level for your meditation.   This level will be different depending on your meditation position.  You can meditate in the sitting, kneeling, corpse position, or in a yoga supported pose such as supta baddha konasana.  The picture should also be place at a distance that you can comfortably see. Note: If you are in the corpse position or supta baddha konasana, then it may be easier to hold the picture in your hand.
• While in your meditation position, relax and start breathing from your abdomen.  Inhale from your abdomen to the count of 4 seconds and exhale to a count of 7 seconds.  This is just an estimate.  Do what feels comfortable for you.
• Get into a comfortable rhythm, which may take a couple of minutes. (If any thoughts come to your mind, return to breathing)
• When you feel comfortable, gently gaze at the picture.  Remember, to just notice any thoughts that come to your mind and then return back to the mandala.
• If you feel tension, notice the tension without judgment and return to gazing at the mandala. If there is an excessive amount of tension in an area, you may need to close your eyes and shake the body part gently for about a minute and then return to gazing at the mandala.  (In “Awakening to the Healing Powers Within: An Energetic Perspective on Self-Healing” and the Meditation for Health Program, I explain why you are feeling this tension in your body.)

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This is an easy and very profound meditation that teaches you to quiet the mind.  The basic concept is to experience the energy of nature by observing it without thoughts.  Viewing nature can be accomplished by focusing on a picture, watching a video on your computer, viewing nature from inside your residence or sitting outside and watching nature. (If you are using a picture, please see the instructions for the mandala meditation.)

• Make sure that whatever you observe is at around eye-level and at a distance that you can easily see.
• Find a comfortable position in which to sit or lie. Whatever the position, ensure that your spine is straight and relaxed.
• While in your meditation position, relax and start breathing from your abdomen.  Inhale to the count of 4 seconds and exhale to a count of 7 seconds.  This is just an estimate.  Do what feels comfortable for you.
• Get into a comfortable rhythm, which may take a couple of minutes. (If any thoughts come to your mind, return to breathing)
• When you feel comfortable, gently gaze at nature.  Remember, to just notice any thoughts that come to your mind and then return back to nature.
• If you feel tension, notice the tension without judgment and return looking at nature.  If there is an excessive amount of tension in an area, you may need to close your eyes and shake the body part gently for about a minute and then return to gazing at nature.  (In “Awakening to the Healing Powers Within: An Energetic Perspective on Self-Healing” and the Meditation for Health Program, I explain why you are feeling this tension in your body.)

Meditate with a waterfall using either a 2-minute or 5-minute video.

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