ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Back to School - Meditation 101

Updated on July 18, 2012



In the 70’s – it was cool to meditate. Today, meditation looks kinda boring and like a useless waste of time in our high tech, over stimulated culture. But get out your beaded curtains folks, because meditation is in and trending upward in a new transformative society. Hey, these celebs are doing it:

  • · Oprah – Ok, so not very surprising
  • · Russell Brand
  • · Ellen DeGeneres
  • · Hugh Jackman – who claims meditation helped him overcome his OCD
  • · Paul McCartney – Also pretty obvious
  • · Eva Mendes
  • · Mick Jagger
  • · Bruce Lee
  • · George Lucus – duh… Yoda!
  • · Sheryl Crow
  • · Orlando Bloom
  • · Sting

These guys seems pretty together, right? What do they know we don’t? Give me your ear (or eyes in this case) and hopefully I can convert you so will want to be signing up for yogi master class. Don’t knock it until you try it, and I mean really try it.

Meditation can be about as airy fairy as you imagined it might be, but it can also be a megablast of practical stress relief, relaxation, and improved mood, plus much more. The benefits just continue to grow. These are the verifiable, proven benefits:

  • · Reduces anxiety attacks as it lowers the levels of blood lactate
  • · Builds self confidence
  • · Increases serotonin which influences moods and behaviour. Low levels of serotonin are associated with depression, headaches and insomnia
  • · Enhances energy, strength and vigor
  • · Helps keep blood pressure normal
  • · Reduces stress, tension & fatigue
  • · Creates a state of deep relaxation and general feeling of wellbeing
  • · Helps with Pre Menstrual Tension
  • · Increases concentration and strengthens the mind
  • · Helps reduce heart disease

Here are some other known benefits:

  • · Improved state of mind
  • · Improved sleep
  • · Enhanced peaceful countenance
  • · Increased control of anger, irritation, annoyance, negative thinking
  • · Improved view of yourself
  • · Enhanced brain function, imagination and intuitiveness
  • · Increased connection to spirituality

So, what are you waiting for? If you’re not sure how to get started, below are a few of the top mediation techniques. Then I’ll share how, after trying many different practices, I practice meditation. But first a few general tips:

There is no correct way to meditate, or I guess I should say whatever way you like is the correct way. Wear comfy clothes and sit upright (or you will fall asleep) while meditating. Sit in a chair, forward on the edge of your couch or on a comfy pillow on the floor with your legs crossed. Pick a quiet setting or environment that has no distractions. Phone off, dogs out, TV off. You can use music if you want, I do, but many like it quiet. If you do use music, pick something soothing and I recommend staying away from music with lyrics. You should meditate for no less that 15 minutes, but I highly encourage more time if you can. Twice a day is optimum, but at least once a day. Mornings work best for me – it kind of prepares my day for me. But meditation can be done at any time for any length of time, including a 5 minute meditation after a particularly challenging moment in your day. I find meditation most powerful with my eyes closed, but many leave their eyes open looking slightly down, (Zen method).

Meditation Techniques:

Mindfulness (aka Vipassana) – This is the most popular method for people that “claim” to meditate. The focus is on allowing thoughts to come and go without being attached to them, also known as choice less awareness. Vipassana means seeing in various ways, so vipassana practitioners focus their minds on turning off the noise in your head and becoming deeply aware of what is happening in the here and now.

Guided Meditation – This meditation style (sometimes done lying down), uses a guide (usually with a guided meditation CD) that guides the meditation practitioner to move energy through the body, or takes the meditator on a magical quest type visualization, or through to deep relaxation and breathing.

TM – (Transcendental Meditation – Totally cool 60’s Meditation) – TM focuses on a secret mantra (or one or two word saying) that you repeat over again. The mantra functions to focus your mind on a single idea, representing the "oneness" of the universe. Assume an accepting attitude while repeating your mantra and when distracting thoughts occurs, simply observe and let go to return to your mantra.

ZaZen or just plain Zen – This is a “sitting” meditation, meaning you sit for a loooooonnnnng time while doing it. True Zen meditation is usually some pretty serious stuff. Zen can include long meditation sessions and serious control of your body and breathing. Zen many times focuses meditation with a specific question, called a Koan, which the meditation practitioner contemplates during meditation. Zen often closes the mind of all thought to either explore the deeper self or to contemplate a Koan.

Qi Gong, Tai Chi & walking meditation – These forms of meditation are moving meditations, moving energy through the body. These meditations are practiced with gentle movement combined with focus on body and/or universal energy.

Joleen’s Meditation – Using inspiring and very zenny music, I plop on headphones, get comfy sitting on a pillow (I get my backside up higher so that there is less pressure on my crossed feet in front), and begin a big chill. I start by focusing on my breathing while beginning to drop my thoughts and my surroundings. I literally try and feel weightless and bodiless while turning my focus inwards. If I get distracted with thoughts, I return to focus to my breathing or I say “here”. I sometimes do this meditation without music, but I really enjoy using the music and I simply just let myself flow with the music, like liquid. I experience the emptiness and the fullness or if I am bothered by a certain emotion, like irritation or lack, I focus on filling myself and my surroundings with peace and abundance. Ommmm.

Joleen’s Meditation 2 – I also do a meditation at night before going to sleep. I begin by just relaxing and focusing on my breathing and letting thoughts drop out. My yoga teacher uses the phrase “let your bones drop” and I love this because it reminds me to totally let go and relax my entire body. I then follow a visualization of my choice in my mind, much like watching a little Joleen made movie. This is an effective visualization technique for manifestation, healing, self improvement, or any type of visualization you want to engage in. Just be there with the visualization. Feel the feelings you might feel in your “movie” and allow the emotions to flow into the session as well. Super fun!

Ok, so there you have it. What’s not to love? I have really only touched the surface about meditation and various techniques, but as you begin to start a meditation practice, I encourage you to try many methods and keep adding new techniques until you find your perfect fit. The point of it all is this – TAKE THIS TIME FOR YOURSELF. You can not even begin to know what you will find, unless you start.

I have had amazing experiences meditating, besides being a recipient of many of the health benefits that I mentioned earlier. I have experienced healing, had experiences that I felt overwhelming peace and joy and I almost always leave my meditation feeling refreshed, peaceful and relaxed. A couple of times I have began weeping for no reason (that was weird but cool), felt like I was flying, swimming, floating and walking on water. Also - pretty cool.

What will you experience? Not only will you realize health benefits from meditation but I’m betting you will have loads of stories to share with your new meditation buddies. I challenge anyone that has not tried meditation to try it in earnest for 2 weeks and if you still don’t get it or find it useful, contact me. I would really love to hear your reasons why.

Enjoy, relax, buy a new cool yogi outfit just to get in the spirit.

Peace! Joleen

About Joleen

Joleen Halloran is the author of Finding Home - Breaking Free from Limits under the pseudo name of Joleen Bridges. This book represents over 10 years of research and inspiration in personal and spiritual empowerment and provides readers with a pathway to overcome limits and discover authentic divine qualities in their lives and to live a life of unbounded freedom. .

Additionally Joleen is the owner of ZoomIT Marketing, a social media and internet marketing coaching and training company. Joleen's business background includes extensive experience in project management, leadership, specializing in motivational techniques and corporate culture.

Beyond Joleen's professional life, she is an avid reader and researcher of books and other materials related to her profession, but also to her special passion, which is metaphysical and spirituality topics. You can find out more about Joleen's book at her books website, Additional articles of a spiritual and inspirational nature can be found at the book's website as well. The book is available for purchase at Amazon and at a discounted price directly from the books website.

Finding Home - Breaking Free from Limits
Finding Home - Breaking Free from Limits
Shows how to use meditation as part of your daily practice for self fulfillment and empowerment. Several meditation techniques described.

What is your excuse?

What is biggest reason you have not been meditating?

See results

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)