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Meditation Techniques

Updated on July 26, 2019

How to Meditate

There are two ways that I know of to Meditate. The first is to push everything out of you mind completely. I personally don't know anyone personally who can do this. It is extremely difficult not to think about something. Those people who can let their mind become completely blank are strong willed and are amazing people.

The way most people I know meditate is to focus on only one thing while pushing everything else out of your mind. This lens is about ways you can train your mind to focus on one thing. Meditation is an important part of your body's health. When you quiet your mind, you allow it to focus on healing the rest of your body. When your mind, body and can rest, focus and heal, your life will be much less stressful.

Why Should You Meditate

There are numerous reasons to think about

I know what you are doing. You are sitting there thinking, Why should I meditate? There are a lot of reasons to meditate.

Meditation calms your anger. Not only is a great way to cool off when you are angry, but meditating regularly will make it easier to keep from getting angry under stressfull conditions. The more you practice being calm, the more calm you will be on a regular basis.

Lowers Blood Pressure

Heals the Body

Alters Time Perception

Calm Your Breathing

have you ever just stopped and took a deep breath? It feels good right? There is a reason for that. Your blood is able to take in more oxygen and in turn your body is able to function better.

Now imagine taking deep breath after deep breath and being able to focus only on those deep breaths. Not only are you able to give your body the oxygen it needs, but you are able to clear your mind to allow the brain time to do some good.

Focus on a Sound

There are a number of things you can do to focus on a sound. If you get really quiet you will be surprised at what you can hear. You might be able to hear the birds or the frogs outside the building you are in. If it is silent enough, you will be able to hear the sound of the electricity buzzing through the lines in your walls. Focus on these sounds and push everything else out of your mind.

Focus on a Flame

Have you ever sat on the side of a campfire and found yourself staring thoughtless into the flames. There is something naturally meditative about fire. It somehow naturally makes you zone out when you watch it's flames dance over the wood and coals.

Video of Fire

I remember sitting as a kid in front of a campfire when I was in the boyscouts. I remember losing myself in the flames. I remember falling almost into a trance where my mind would go almost completely blank just focusing on the movement of the orange flames.

Follow a Labyrinth

A labyrinth is different than a maze. In a labyrinth, you're not worried about going the wrong direction. There is only one path to follow. In fantasy there are usually challenges to pass along the way. It is a journey to get to the center. In our case we just want to follow the path. There are no challenges to get over, only the journey. The idea is to follow the path and only think of that path that is before you. Sometimes that path is a series of bushes; other times it is just a path on paper you are following with a pencil. To meditate, only think about that line.

Trace a Line

I am sure someone else has come up with this one before, but i like to claim that it is my invention. Take a pen or pencil and a blank sheet of printer paper. Set a timer for twenty minutes. Place the tip of your writing implement on the center of the paper, start your timer and start drawing a line. The object of the exercise is to make this line as long as possible without crossing over itself. Most people will not be able to make it the entire twenty minutes, bur if you can focus yourself, emptying your mind of everything but the pen, paper and the line, you just might be able to find that empty spot in your mind.

Focus on Your Voice Humming

I think back to the movie “Karate Kid.” Mr Miagi was found by Daniel in his house on his knees humming to himself. He was so focused on the sound of his humming; he didn’t even hear Daniel come in. Either that or he was ignoring the fact Daniel was there. If you can make a sound that is consistent that your mind can find a way to focus on it, then you mat be able to quiet your mind enough to benefit from the meditation.

Focus on an Outcome

I listened to the “The Secret” a while back. The book studies the Law of Attraction. The idea is to think and believe what you want to achieve. If you want to be rich, you must spend your time focusing on wealth and money. You can’t think about debt. You can’t even think about paying off debt (which you should pay off that debt as fast a possible. Just don’t make it what you focus on). If you can sit in a quiet place and focus on one thought; focus on one thing you want in your life and push out everything else out of your mind, you just might find a way to make it happen.


I like this one. There is nothing like getting out into the yard and making things grow. If you do it enough, you can make it a form of meditation. If you can focus on the plants you are pruning, the weeds you are pulling, the ground you are watering, you just might be able to become one with nature… at least for a while.


Take your first and second finder of either hand and tap the center of your forehead. You will find that your mind has dropped all other thoughts except for that tap. Now continue to tap your forehead. That continuous tapping will force you to focus, mostly on the tapping. You can use that to help push all kinds of things out of your mind; in fact, all those things just kind of fall out of your mind all by themselves.


There are a couple of ways to use writing to meditate. The first is to write anything and everything that comes to your mind. It doesn’t matter if it makes sense or not, you just have to get it out of your head. The guy I saw use this technique said it was kind of like an info dump. It just let him empty his mind of everything. He said that if he went back to read it a few days later, he would not be able to make heads or tales of it. He did say it made for great creative fodder for future projects. The second way is to keep a journal. Journaling is a great way to get things strait in your mind. It is a great way to make sure you know what it going on inside your own head. It is also hard to think about other things when you are writing what your thinking.

Stacking Coins

I like to stack coins. There are many different ways to stack coins. Did you know you can build bridges by stacking coins a certain way? This activity is a great way to focus your mind. Use it to push everything else out of your mind.

Tai Chi

I wish I knew more about Tai Chi. This is a martial art that naturally focuses the mind. You have to think about your movements completely to do them right. This is something you can do with a group or at home by yourself. Either way, you will be able to clear your mind of everything but the martial art.


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