World Meditation Day: The Best Ways To Meditate According To Yoga Experts | Health

The mind tends to wander and it is quite natural for thoughts to come and go. The mind is conditioned from an early age to handle this stream of thoughts. However, when thoughts completely take over mental space and attack with fierce intensity, the mind finds it difficult to handle them. If this continues, one can feel mentally exhausted. Meditation disciplines the mind and prepares it to withstand any storm. With a calm state of mind, one can face any challenge and experience peace. World Meditation Day is celebrated on May 21 every year to raise awareness about this ancient practice and the many benefits associated with it. (Also Read: 5 Effective Meditation Techniques For Beginners To Promote Inner Peace)

Meditation is a practice that can have a powerful impact on your life. You will not be able to experience the benefits of meditation if you try to force it or start abruptly. (Shutterstock)

“Meditation is a practice that can have a powerful impact on your life. You won’t be able to experience the benefits of meditation if you try to force it or start abruptly. Just like learning anything else, meditation should also be taught by a expert. Only when meditation is practiced in a thorough, step-by-step manner can the practice be declared beneficial. By learning all the proper techniques, you will be able to ease the meditation process as easily as if you sat down to practice Your meditation practice will be more comprehensive the easier you get into it,” says Himalayan Siddhaa Akshar, founder of Akshar Yoga Institutions.

“Meditation is the key to spiritual enlightenment. If we seek enlightenment, we should meditate every day. Meditation helps us to focus, clear our mental clutter, give our thoughts the most needed rest and put us in a deep restful state, where we can achieve peace.Peace is the basis of happiness and that is why meditation not only helps us progress in our spiritual journey to achieve enlightenment and realization of the truth of life, but it also gives our body and mind peace, happiness and satisfaction,” said AiR Atman in Ravi, spiritual leader and founder of AiR Institute of Realization and AiR Center of Enlightenment.

“The best way to meditate is to unlearn everything you have learned about meditation first, because that will prevent you from really meditating. The world doesn’t know what real meditation is. We all have a preconceived notion that for meditation, one must sit on the floor with their legs folded and their backs straight, close their eyes and remove all thoughts from the mind one cannot force the thoughts out of the mind and that is why they struggle to meditate we should understand that in order to practice In meditation, the atmosphere should be relaxed and we can sit in a relaxed and comfortable position, even on a chair, to meditate. The goal is to calm the mind and not to squeeze the thoughts out,” says AiR .


Yoga guru Akshar shares tips to meditate for beginners and advanced practitioners.

These are a few techniques to make meditation simple. As you progress in your practice, you can also start practicing techniques such as Prakat Jyothi Dhyan, Tratak Dhyan and many more.

1. Understand it completely

Understand the meditation process and all required processes. This includes the necessary posture, breathing and other elements of meditation.

2. Prioritize it

Meditation should not be used as a distraction or time filler. For it to become a simple procedure, it must be given the importance it requires.

3. Practice with commitment and dedication

Practicing meditation regularly requires complete dedication and sincere dedication. Only with this consistency can you make it look effortless.

4. Discover the art of meditation

Like everything else, a master of meditation requires a certain strategy and skill. To learn and practice meditation in your life, make sure you go to the right training source.

Simple meditation techniques

Yoga expert Akshar also shares effective meditation techniques.

1. Swaas Dhyan – Breathing Meditation


– Sit in a comfortable pose – Sukhasana, Ardha Padmasana or Padmasana.

– Place your palms on your knees in Prapthi Mudra.

– Straighten your back and close your eyes.

– Concentrate on your breath entering and exiting your nostrils as you inhale and exhale.

2. Sthiti Dhyan – State Meditation

– Sit in a comfortable position, such as Sukhasana.

– Look 5 seconds ahead, another 5 seconds behind you, and right and left for 5 seconds each.

– Now close your eyes and remember as many details as possible that you observed.

3. Aarambh Dhyan Seed Meditation


• Choose a comfortable sitting position.

• Visualize and imagine two holes in front of you, one black and one white.

• Inhale and draw strength from the white hole. This energy will come in the form of fresh perspectives, innovative concepts, and growth-enhancing behaviors or habits.

• As you exhale, send all of your negative emotions—pain, doubt, guilt, humiliation, trauma, anger, sadness, envy—into the black hole you’ve envisioned.

4. Aakaash Ganga Dhyan – Galaxy Meditation

When using the meditation or visualization technique known as Aakash Ganga Dhyan, imagine yourself as a clay pot. Imagine yourself as a container that allows the entire cosmos to flow into you as you meditate. When you feel these energies entering you, accept them.

5. Mantra Meditation

Mansi Gulati, Yoga expert, Manasvani says that mantra meditation is an effective way to reduce stress and is recommended for everyone.

“It’s a great way to relieve stress. When you repeat a word, phrase or sound in a melodic way, you give yourself a point of focus. This helps stabilize your mind and body so you can regulate your breathing and calm yourself down. This form of meditation is especially good for those who struggle with distractions. You can use mantra meditation at any time of the day. Many people choose to use this form of meditation when they have trouble concentrating. Chanting provides the extra activity to allow us to focus subconsciously. This white noise is similar to soft music playing in the background while you work. It creates a soothing, repetitive action when you reach a meditative state. Your only focus is now onto the mantra and regulating the breath.If you are someone who deals with extreme levels of stress this would be a good form of meditation for you to try.Make sure you have your word, phrase or sound so you know what you will be chanting during the process. Your chant can really be anything you want it to be, as long as it appeals to you, it’s short and you can remember it,” says Gulati.

6. Mind the mind

AiR Atman in Ravi says that one way to meditate is to become an observer of your mind. He says that if one keeps looking at the mind, the MTR or mental speed of thought will decrease.

“The mind is like a thought factory where thoughts pop out when they pop out of the popcorn machine. Our mind is said to have a Mental Thought Rate or MTR of 50 thoughts per minute, which equates to an overwhelming 50,000 thoughts per day”. When we observe the mind, the mental speed of thought begins to slow down and the popping of thoughts gradually quiets down. Slowly, at as much as fifty thoughts per minute, we would reach a state of thoughts entering one by one. This is the state of mindfulness or awareness where our intellect is activated and we are able to distinguish between the thoughts, distinguish between good and evil. It all starts with a conscious effort to observe the mind and observe the bombarding thoughts,” says the spiritual leader.

7. Stay still and quiet

AiR Atman in Ravi says that the fourth way of meditation is to be still and still. “If you are still and quiet, you will find peace. It is one of the best ways to meditate,” he says.

8. Tame the five senses

“Finally, if you really want to meditate, you must first tame the five horses of your chariot of life – the five senses. These five horses steer your life in different directions depending on their desires and desires. If you are able to master these five horses, if you are able to overcome the desires of the body, mind and ego, you would be able to still the mind and reach that state of consciousness, where desires, thoughts and desires do not bombard and overwhelm.”Thoughts are not completely eliminated, but they come one by one, like lone fish floating in a vast ocean. That’s the state of meditation,” says AiR.

“Meditation may seem difficult to practice at first. Therefore, it is recommended to start each day with 10-12 minutes and slowly increase the duration. Regular practice of meditation greatly improves concentration and focus. It brings harmony to mind and activates also our intellect, memory and discernment, which are essential to lead a peaceful, contented, balanced and happy life,’ concludes the spiritual guru.

World Meditation Day: The Best Ways To Meditate According To Yoga Experts | Health

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