Meditation Scripts & Breathing Techniques for Beginners

Meditation is the best habit that one can cultivate. In developing this habit you have to destroy a another one that has been developing in you for years- The wandering mind. This habit varies from person to person, and so there are many types of meditation techniques. Six different meditation scripts and techniques to help you choose the one that suits you.

Meditation cannot be taught, but only experienced. Every Meditation Script/method/technique written in this article are effective and helps one in advancing in his meditation practice. Some may find one method easier than the other. Gradual Steady and daily practice is required to progress in meditation. As you master simpler meditations, you have to move on to more advanced techniques. Read important tips on beginning meditation at home and creating your meditation space.

An ounce of practice is better than tons of theory

Meditation/Breathing Scripts for Beginners

Meditation Script 1: Breath & The Mind

There is a connection between the breath and the mind, therefore control over breath develops control over the mind. Read the breath theory to know exactly how the mind is affected by the flow of breath.

Technique

1. Take a comfortable posture for meditation. Padmasana or Siddhasana can be used. If you find it difficult to assume these postures you sit on a chair or meditation pillow.
2. Close your eyes. Bring Awareness to your whole body.
3. Observe the stillness. Take time to feel your whole body, perfectly still as a rock. Imagine yourself to be completely still & unmovable.
4. Awareness of breath. Simply observe the breath, this causes the breath to slows down. The state of relaxation effects the rate of inhalation and exhalation.
5. Breath Control. Inhale and exhale for 5 counts. Breath flow should be slow and steady. There should be any sudden pull or push of breath. You must adjust the rate of inhalation and exhalation such that there is no break in between to gasp for breath.
6. One set of inhalation and exhalation is one round  (5 counts of inhalation and 5 counts of exhalation). Do such 50 rounds.
7. Slowly bring awareness of the surrounding, open your eyes.

PS: Step 3 Observe the stillness – The theory is that, if the body is still and you are aware of the stillness. The mind associates itself with this stillness and calms down. In the beginning observe the stillness of the mind for 5 mins. The next meditation technique will focus on this theory.

Meditation Script 2: Body Steadiness

Know as Kaya Sthairyam, this is an ancient method in which awareness of the body is developed step by step and intensified progressively until you become unaware of the body. The bodily awareness will no longer be a hindrance to meditation and it’s practice. The Sanskrit word Kaya means ‘body’ and Sthairyam means ‘steadiness’. This technique will prepare you for higher stages of meditation and can be used as a preliminary mediation method before performing other techniques of meditations.

Technique

1. Sit in any comfortable meditation posture
2. Close your eyes
3. Relax the body and make necessary adjustments so as to make no further movements.
4. Become aware of the whole body, feel the body steady like a statue.
5. Become more and more aware of this stillness.
6. If you feel any discomfort or tension on any part of the body, focus your attention there and observe as the tension fades away.
7. Now become aware to the right foot, keep the focus on the right foot.
8. Shift your awareness to the left foot, keep the focus on the left foot.
9. Next transfer the awareness to the right leg, after sometime shift your awareness to the left leg.
10. Similarly shift awareness to the whole back, abdomen, chest, right arm, left arm, neck, head and finally the whole body.

Steps 4 to 10 is one round. Do as many rounds you’d like. Intensify the awareness in each part of the body in steps 7-10. The body will soon start to feel very stiff and rigid, you will feel that the body is separate from yourself. Once this stage has been achieved, you can move on to other meditation techniques which requires internal awareness.

Meditation/Breathing Script 3: Purify The Energy Channel

Known as Nadi Shodhana Pranayama, one of the premilinary practices to prepare oneself for meditation. Nadi Sanskrit word for energy channel, and Shodhana means to purify. Thereforethis practice is meant to purify the energy channels and the centers (Chakras) through which prana or life force moves, thus removing energy blockages and preparing oneself for higher stages of meditation and breathing techniques. Also known as the balancing pranayama.

In the Yoga Scriptures it is mentioned that practice of this Pranayama or breathing technique 4 times a day, with 20 counts each without sloth will bring purity to the to the energy channels and centers within 3 months.

Hand Position: Nasikagra Mudra

Place the tips of the index and middle fingers gently between the eyebrows. Hold the thumb just above the right nostril and the ring finger just above the left. These two fingers are used to control the flow of breath by blocking or releasing pressure by alternately pressing one nostril. Image: Nasikagra Mudra

Technique 1

1. Sit in any comfortable meditation posture, with the spine and head upright and close your eyes.
2. Raise the right hand and perform the Nasikagra Mudra.
3. Close the right nostril. Inhale & exhale through the left nostril 5 times.
4. Close the left nostril. Inhale & exhale through the right nostril 5 times.
5. Lower the hand, and breathe through both the nostrils 5 times.

This is one round. Do it for 5 rounds. The breath should flow in and out steadily and without any jerks throughout the practice.

Technique 2

1. Sit in any comfortable meditation posture, with the spine and head upright and close your eyes.
2. Raise the right hand and perform the Nasikagra Mudra.
3. Close the right nostril with the thumb, inhale through the left. This time use a mantra mentally along with the count as long as you can breath comfortably. Example: 1, om; 2, om; 3, om; 4, om;
4. Close the left nostril with the ring finger, exhale through the right. This time use a mantra mentally along with the count as long as you can breath comfortably. Example: 1, om; 2, om; 3, om; 4, om;
5. Inhale through the right, keep the same count as in step 3/4.
6. Close the right nostril and exhale through the left, keep the same count as in step 3/4.

This is one round, practice for 5-10 rounds.

PS: The ratio of inhalation and exhalation should be 1:1, Practice technique 2 until you comfortably reach 10 counts. In the next stage of practice the ratio should be 1:2 i.e twice the amount of exhalation. Initially with 5 counts of inhalation and 10 counts of exhalation. During the practice maintain your awareness on the eyebrow center.

Meditation Script 4: Visualization Power

Many meditation techniques requires a good visualization power. Concentrated visualization is a powerful tool in meditation and many other practices. Therefore in developing the ability of visualization, you also develop and perfect a lot of other abilities. Visualization is the ability to think with mental images and not words.

There are no specific techniques for visualization, you may create your own techniques. The goal of the technique however should be to recall images by visualization.

Visualization Techniques

1. If you travel daily to school/work. Once you reach the destination recall the journey with your eye closed. Recall the path, the objects, people and the vehicles you passed by as vividly as possible.
2. Think of a beautiful place that you recently visited. Recall the place in your mind’s eye i.e the space in front of you, when eyes are closed.
3. Read a description of a place in a book, try to image that place as you read.
4. Look at objects. Close your eyes and visualize it in your minds eye.

PS: Visualization Practices if performed after breathing techniques will yield better results. Breathing techniques increases the receptivity of the mind.

Meditation Script 5: The power of Concentration

In all the practices to develop concentration. It is gazing that reigns supreme, it is called trataka in Sanskrit. Developing concentration is vital in meditation, this exercise will help you develop a one pointed concentration. You may have various experiences as you progress in this practice. Now let us see a few techniques of outer trataka.

Stage 1

Draw or print a black circle of 2 inch diameter on a white background. Stick it on a wall, or place it such that it is at the level of your eyes and 3 feet away from you. Keep the lights dim and gaze at the circle, your eyes might water during the initial days. You can close your eyes and start again.

As you continue to gaze with concentration, the black circle will seem to start forming a white aura around it. Concentrate on this white circle now. When the white circle vanishes, concentrate on the black circle again and repeat the process.

Practice for not more than 10 mins a day at the beginning and gradually increase the duration.

Stage 2

Draw or print a black circle of 1 inch diameter on a white background. This time also add 18 rays emerging from the center of the circle, the length of this line should be 4 inches from the center. Repeat the same technique as in stage one, this time the lines(rays) will seem to appear bright alternatively. And if the mind is concentrated enough, the whole picture will vanish and you will only see a bright light.

Practice for not more than 15 mins after you have practiced stage 1 for at least a month.

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Meditation Script 6: Mantra/Japa

Mantra repetition is perhaps the most simple ways of inducing higher states of meditation and consciousness. A mantra or sacred syllables are specific vibrations of sound that effects the consciousness of the one reciting the mantra. These vibrations give rise to forms, therefore each mantra has a form and a certain type of consciousness in it. Which when properly recited by the practitioner will reap the benefits of that particular mantra. Read more on Mantra Meditation and Japa: Techniques & Benefits for Beginners

Meditation Technique

1. Sit in any comfortable posture. Use the same place, and preferably the same time to practice everyday.
2. Maintain a Steady Pose throughout the practice.
3. Keep in mind the goal to complete certain number of repetitions.
4. While repeating a mantra, DO NOT do it for the sake of repetition. Repeat each mantra with uttermost feel and awareness.
5. Pronounce the mantra accurately. Maintain a steady speed, increase when the mind wanders.
6. Associate the Mantra with the breath, and know the meaning of the mantra with each repetition.
7. Repeat your mantra anywhere from 108 to 1,080 times daily, that is 10 malas.