One possible definition of meditation is the systematic training of the mind to focus inward thereby bringing it under our conscious control.
For many beginners, meditation can be frustrating and difficult causing undue stress as opposed to relaxation.
The mind is active, constantly seeking to understand, examine, and discuss.
This becomes all the more apparent when we try to sit still for some time.
There is a common misconception that we do meditation in order to silence the mind, however this is actually a byproduct of meditation, not the goal.
To use force on the mind to silence the mind using the mind is a contradiction and generally leads to frustration and discontent.
A friendlier way of approaching meditation is to think of our time on the cushion as a practice of observing the mind.
With less ambition and more determination we are cultivating curiosity and awareness rather than force.
If one wishes to learn to ski, we do not start by going straight to the most difficult obstacle course and trail, instead we focus on our technique.
We practice basic maneuvers on the "bunny slopes" and then gradually make our way to the more difficult trails.
Similar in meditation, one must develop the groundwork and maneuvers in order to progress and learn.
Here are a few simple meditation techniques that provide training for the mind, allowing us to relax and enjoy meditation.
Try one, or several of these techniques and once you find one that works, practice it consistently and frequently - results will come.
Single Object Meditation: Start with something simple and not overly graphic, like a candle or a pen.
Begin to gently gaze at this object and think about the object, the structure, the shape, color, size, anything that is related to the object.
As you do this, feel yourself becoming physically and emotionally entangled with the object.
After a comfortable time gazing, close your eyes and see the object in your mind's eye.
Hold it there for as long as you can until it begins to get fuzzy or starts to fade.
Once you have determined that it has faded, or is significantly altered so that you have to imagine or recall from memory the object, open your eyes and repeat the process again.
I find that very visual people are able to do this easily and find this exercise to be fun and non-visual people have a very difficult time holding the object for even five seconds.
If you are one of those people who have a very difficult time with this, keep practicing on a regular basis and you will improve dramatically.
This is a preliminary exercise and can be beneficial to practice for a few weeks before trying the other three techniques.
Develop the Watcher: Take a small part of your attention and assign this part the task of watching everything that flutters through the mind - without judgment or criticism.
Imagine this part as a video camera that records everything, to be stored and analyzed almost immediately after it occurs.
As you begin to develop this ability, you can notice thoughts, stories, narratives, emotions, reactions, and many other processes going on in your mind.
This form of meditation, sometimes referred to as mindfulness can be practiced anywhere and anytime.
It is essential that we do not criticise or condemn what we see, imply observe and grow in awareness and depth.
With clear awareness, comes insight, understanding, and the power to change.
Mantras: A powerful and easy technique to conquer internal dialogue is to repeat a words or phrases over and over again.
By concentrating the mind on these specific words, all other thoughts are cast aside.
There are many sacred mantras that exist in the world but the most important factor in choosing a mantra is that we cultivate an attitude of deep reverence for the words - as if they are sacred.
In some traditions, mantras are whispered into students ears and the students is to keep this mantra secret and never speak it out loud.
With time and practice, the mind will begin to quiet down and only the breath and the mantra will be heard.
Once this state is achieved, there is no more need to for the mantra because all intruding thoughts have been cast out.
Over time, just a few conscious breaths and the thought of the mantra should be enough to clear the mind.
Clearing the mind is of course not the end goal of meditation, rather, it is the state that enables you to begin meditation; this is where deep self-exploration begins.
Breath Awareness: Once a comfortable and steady upright posture is established, bring the attention to the belly.
Notice how it rises and falls.
In the beginning, one or both palms can be placed on the abdomen to bring awareness to the sensations there.
Focus the mind on the breath as it moves in and out, and as soon as the mind becomes distracted, without judgment or distress bring it back to the belly and the breath.
This is probably the simplest and one of the most commonly used meditation techniques in the world.
Breath awareness and mantra repetition can be combined to further train and focus the mind.
One example would be to say "In" on the in-breath and "Out" on the out-breath.