Many different spiritual traditions use meditation, and within each tradition there are several techniques. For instance, in Christianity there is a tradition of solitary contemplation and also the silent, mental repetition of a mantra: the Aramaic word maranatha, which means "Come, lord; come, Lord Jesus."
Calm meditation
This basic meditation technique is drawn from a Buddhist meditation called "tranquil abiding," or "calm meditation." It is suitable for beginners and more experienced meditators.
YOU WILL NEED
A cushion or hard-backed chair • An alarm clock
WHAT TO DO
1. Find a quiet room and sit on a cushion or hard-backed chair. Either cross your legs and sit on the cushion on the floor, or sit upright on the chair. It is important to keep your back straight, and to be able to sit comfortably for the duration of the meditation.
2. Set an alarm clock for 15 minutes, and then forget about the time. Relax into your posture, but remember to keep your back straight. Close or half-shut your eyes and place your hands in your lap.
3. Now bring your attention to your breathing, by becoming aware of the sensation at the tip of your nostrils as you inhale and exhale. Be conscious of watching your breath without judging the process, and don't try to change the way you breathe. Just watch your breath.
4. This simple focus on your breathing puts you in touch with what it means to be alive. Becoming aware of the natural rhythm of your breathing is calming and inspires tranquility. Because breathing does not require conscious effort, your body breathes without you noticing much of the time.
5. When your mind wanders off into your usual thoughts and feelings, gently bring your attention back to your breath, without judging or being hard on yourself. It is the nature of the mind for thoughts to arise, and you are used to letting your mind think freely.
6. When the alarm rings, gently open your eyes and shift your position, but take a few minutes to reflect on your meditation before getting up.
