Centered meditation is a technique used in meditation and yoga to quiet the mind. It is one of the most effective forms of meditation and helps people find calmness.
How to practice centered meditation
First of all, pick a focal point such as your breath, a person, or a scene in the room. Then focus your attention on this focal point, noticing the sensations of sound, smell, sight, and details in the scene as you breathe in and out.
Next, sit in a comfortable position, but do not lean your back on any surface. This is called sitting “in the correct posture.” You can sit on a cushion, a chair, or on the floor.
Once you are in the correct posture, breathe deeply and let your body relax. Diaphragmatic breathing is a fast way to relax your body, filling you with healing oxygen and soothing muscle tension.
When you feel ready, you can move on to the next step of your meditation. This can be as simple as silently repeating a mantra, such as “om,” or something more elaborate like a visualization.
Visualizations can be very powerful, and can help you focus your centered energy in a new and creative way. For example, try visualizing a glowing ball of energy at the center of your body, focusing on how you want this ball to feel and how it will mix with your own centered energy.
When the ball is filled with negativity, imagine you are throwing it away far off into the distance, taking the unwanted thoughts and emotions with it.