Ever feel like you’re always on the go, and peace of mind or inner peace seems just out of reach? It’s not uncommon to feel a bit lost in the hustle and bustle of our daily lives. It’s as if our minds are always chattering, and everything around us keeps demanding our attention, right? This constant pressure can take a toll on our mental health, leaving us feeling out of balance and disconnected. But, there’s a tool at our disposal that can help us navigate these challenges: meditation.
Meditation, with its different styles and techniques from all around the world, helps us practice mindfulness. In other words, it helps us bring our attention to the present moment, which can help us find our inner calm. In this blog, we’ll talk about four easy meditation techniques that you can try: focusing on an object, image, or a word like “Om”; paying attention to your breath; watching your thoughts; and going within yourself. Before we get into learning about different meditation techniques, let’s understand the meaning of inner peace.
What is Inner Peace?
Inner peace, often referred to as peace of mind, is a state of mental and emotional serenity, free from stress, worry, and anxiety. It’s characterized by a sense of calm, balance, and contentment that remains steady, regardless of the external circumstances or challenges that life presents.
Inner peace is intrinsically linked to mental well-being. When we experience inner peace, our minds are at ease, and our emotional landscape is stable and positive. This peace not only reduces mental distress like anxiety and depression, but it also enhances our overall mental health.
Attaining inner peace contributes to better focus, clarity of thought, and a more optimistic outlook on life. Furthermore, it aids in resilience, enabling us to cope more effectively with life’s challenges and maintain our mental well-being even in the face of adversity. Through practices like meditation, mindfulness, and self-reflection, we can cultivate this sense of inner peace, thereby promoting our mental well-being.
How do we sit for meditation?
Although there are many sitting positions for meditation, Gyan Mudra holds a special significance due to its simplicity and profound benefits. This pose can be achieved no matter what seated position you choose, whether it’s the classic lotus pose, a simple cross-legged position, or even sitting comfortably in a chair.
In Gyan Mudra, the connection between the thumb and the index finger creates a loop that symbolizes the cyclical nature of life and the unity between the individual soul and the universal consciousness. It’s believed to stimulate certain pressure points that bring about mental clarity, improve concentration, reduce stress, and promote tranquility. The following picture represents the hand and fingers’ position in gyan mudra.
When meditating, individuals often rest their hands with the Gyan Mudra on their knees, palms facing up or down. Sitting cross-legged or in a comfortable seated position, back straight, eyes closed, and breath steady and rhythmic, enhances the effectiveness of this pose. The following picture represents the sitting style in gyan mudra.
From a spiritual perspective, Gyan Mudra is said to promote knowledge, wisdom, receptivity, and calmness. It’s believed to help unite the individual soul (represented by the thumb) with the universal soul or cosmic consciousness (represented by the index finger).
Focusing on an Object, Image, or Word (Om)
Central to mindfulness is the practice of directing one’s attention to experiences unfolding in the present moment, without judgement. During meditation, this focus can be centered around a specific object, an image, or a word such as “Om”, a sacred sound in many Indian religions. Concentrating on such a point of focus, we actively engage in mindfulness practice. The chosen object, image, or word serves as a mental anchor, helping us to train our focus. As our mind naturally wanders, we acknowledge the diversion without judgement and gently guide our attention back to our chosen point of focus. This practice enhances our capacity to sustain attention, promotes a state of relaxation, and heightens our self-awareness. Over time, focusing on an object, image, or word, like “Om”, fosters a deeper connection with the present moment, enabling us to live more fully and mindfully.
Focusing on the Breath
An integral part of mindfulness practice is bringing one’s attention to experiences happening in the present moment, without judgement. One of the most common focal points in meditation is the breath. Its constant and universally accessible nature makes it a powerful tool for meditation. By focusing on the sensation of breathing in and breathing out, we actively practice mindfulness. The breath serves as a constant anchor, helping us to train our minds to stay focused. When we notice our mind wandering, we acknowledge this and gently guide our attention back to the breath. This cyclical process cultivates our ability to maintain attention, fosters relaxation, increases self-awareness, and aids in developing a deeper understanding of our inner experiences. As we focus on the breath, we naturally become more attuned to the present moment, fostering inner peace.
Watching Thoughts
Mindfulness also involves the practice of observing our thoughts and feelings as they arise, without judgement or attachment. This form of meditation, often called open-monitoring or mindfulness meditation, requires us to become watchers of our own thoughts. Instead of getting swept up in the mental chatter, we learn to see our thoughts as transient mental events, not absolute truths. Over time, this practice can help us detach from our habitual thought patterns and emotional reactions, leading to greater calmness, clarity, and inner peace.
Going Within
Meditation can also be a journey of self-discovery, often referred to as “going within”. This process involves consciously redirecting our attention from the outer world and our physical and mental identities toward our core self. As we disengage from our continuous stream of thoughts and sensory inputs, we begin to identify less with our physical and mental identities and more with our essential self. This essential self is often experienced as a state of pure consciousness or awareness. With continued practice, this awareness reveals itself as our true, unchanging self beneath the fluctuating mind and physical experiences. This journey within fosters deep inner peace and self-understanding.
Conclusion
The journey of meditation is a personal one, and different techniques resonate with different people. Each of these practices, whether focusing on an object, image, or word, focusing on the breath, watching thoughts, or going within, offers unique pathways to cultivating mindfulness and finding inner peace. Begin where you feel most comfortable, be patient with yourself, and observe how the practice transforms your relationship with yourself and the world around you. Through these techniques, inner peace is not only attainable but can become a comforting constant in your daily life.
Nidhi Rai