According to Advaita Vedanta or non-duality, spiritual sadhana consists of 3 steps, namely:
Shravanam – meaning, listen to the words of wisdom from the experts who have been there.
Mananam – meaning, contemplate on what has been heard and make it part of the memory bank or psyche. This is wisdom.
Nidhidhyasanam – meaning, put this wisdom into action in all of your relationship and actions in life.
There different type of meditation:-
Progressive muscle relaxation- in this type of meditation techniques we focus ourselves and reconnect with our body part and experience the sensory paradigm, be focused, and find relaxation.
Trataka Meditation- in this we need to do practice to do this in good manner. It helps to purify your eyes to leave them clear and bright, strengthen your focus, and cleanse your mind.
Mantra Meditation- In this we practice a mantra which can get from a spiritual Saint like Baba Ram Rahim give it free to everyone. One we get the mantra we need to repeat that mantra silently.
Kritan Meditation: – In this a devotees sing song, dance on spiritual song etc.
Chakra Meditation:-
Chakras are energy centers that reside within our body. There are seven core chakras that must remain healthy for our physical and mental well-being
Concentrative Meditation
Concentrative technique is where one sit and focusing on single thing or point. It is difficult in the beginning but it will helps in improving concentration.
One can perform with,
- Focusing on breath.
- Repeating a single word or mantra.
- Visualize the single object.
- Counting beads.
- Listening a repetitive song.
Mindfulness Meditation
Mindfulness technique is where one sit with closed eyes and letting go the thoughts which are coming by. Do not judge them. Do not stuck in thoughts. Do not get effect with the any thought. Let them pass and feel the moving patterns of thoughts and feelings.
Perform with all your awareness.
This practice will help in develop awareness and inner balance.
Metta Meditation
The word ‘Metta’ means kindness or good will.Metta meditation technique is where one sit with closed eyes and generates a feeling of loving and kindness in mind.
One can perform this practice with
- Loving and kindness towards yourself
- Towards a good friend.
- Towards a neutral person.
- Towards a difficult person.
This practice will helps in developing loving and kindness towards one self, increased self acceptance, increase feeling of purpose of life.
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