It is often said that the only wrong way to meditate is to not meditate. so whether you have only 5 minutes to watch your eyelids (imagine a Movie screen or some such) or you have hours to practice meditating, give it a try.
Do not expect any particular result, don't worry if nothing happens . (In some forms the idea is for "nothing " to happen.) don't worry
if something does happen either. Everyone has different experiences with meditation. The cliché is that prayer is Talking to God and meditation is listening .
One simple basic meditation practice is to relax and center your attention on a sphere in the center of your head and keep your focus there. When you notice that your mind has wandered, gently bring it back to center and the sphere ,just practice bringing your attention into the center of your head. people often find it difficult to focus at first or feel sleepy, do not criticize your self.
You can place a word like love or peace in your sphere to meditate on .
People also may focus on the tan tien or Hara a spot about two inches below the navel this is an energy center in the aura , obviously this is the focus that is referred to as contemplating your belly button.
In conventional meditation when you notice that your mind has wandered just gently bring it back to your focus say a sphere inside your head or your breath or an object you are looking at or a word or sound you are focusing on or your heart and the diamond of light within it don't fight your wandering mind. Gently return your thoughts to your chosen focus or you may even do a meditation where you just strive to observe those very same scattered thoughts as you might watch birds flying by.
The classic blank zen mind most think of when meditation is mentioned is not the only way to meditate there are almost as many ways to meditate as there are people and with experiment and exploration you are certain to find methods that "work" for you.
If you find still- mind an incomprehensible concept I suggest you try one of the focused Huna Nalu meditations pick a sense any sense sight touch taste hearing. Pick an object or quality related to that sense a food ,a sound the way something feels, a leaf, and focus your attention on it observe it with your entire being do this for, your initial goal is 10 seconds. Do this anytime it occurs to you to do it classically you breathe deeply while your are doing your focus.
Vipassana is one of the oldest and most well known. It is also called Insight meditation. one becomes Aware without being judgmental, of motivations, emotions, thoughts by just gently allowing ones thoughts to flow paying attention to them without criticism .
For many meditations you can use an open eyed focus such as when you meditate by gazing on a sacred writing or stone or other object such as a mandala or natural view. For others you close your eyes as in breath and mindfulness meditations. Those methods where you focus on a word you may keep your eyes half open or focused on your Tan tien .
Non focused meditations are usually done eyes closed or half open mantra or sound meditations vary obviously walking and dance meditations must usually be done with eyes open.
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