There are hundreds of techniques, schools, and styles of
meditation. The common inner mechanism underlying the various
techniques consists of two simultaneous mental activities:
Concentration means attempting to focus your attention through
concentration or on an object, rather than your usual stream
of thoughts and impressions.
Mindfulness involves observing whatever thought, feeling,
or sensation in the moment causing stress; altering it's effect
on the individual and then letting it go without evaluating,
judging, or elaborating on it.
The many techniques of meditation basically use different
methods of focus that have been developed over the centuries.
The reason there are so many is that every person learns differently.
Some people are more visual, while others are more sound or body
For many years, science has documented the far-reaching benefits of meditation from improving
health and limiting employee sick days, or unproductive hours.
To experiencing less frustration when dealing with an assigned
task and lowering or limiting conflict between co-workers which
also affect productivity.
At Spring's Haven, we teach the following techniques that
represent most major types of meditation. In this approach, participants
will find at least one that they will want to do on an ongoing
Body Awareness Techniques
Breath Focus - Eyes Closed Focusing your attention on the
experience of your own breath coming in and out of your body.
This is the most fundamental of all meditation techniques, and
has many variations.
Body Scan and Relaxation - Methodically feeling and then
relaxing each part of the body in sequence. This comes from yoga
and is used in many stress-reduction, healing, and sports clinics.
Energy Center Focus - Focusing your attention on the inner
energy that flows in your body. These are ancient and powerful
techniques that use the same energy (known as Chi or Ki) found
in Oriental practices such as acupuncture and the martial arts.
Compassion Meditation - Scientifically proven to relieve
stress, this method of meditation focuses on good thoughts about
people or situations you do not like. It helps teach people to
meditate on why they dislike someone, and how to take a more
empathetic view of that person.
Eyes Open/Gazing - Breath focus and other techniques can
be done with the eyes open and gazing at a specific object. Gazing
involves using a physical object of your choice as an object
of meditative focus.
Visualization Practice - This technique is the most common
meditation for addressing any issue in ones life. Used for stress
reduction, it can help an individual visualize the release of
stress from the body and replace it's focus with relaxation.
It can also be used to examine the issue causing stress and reviewing
positive solutions for solving the problem in a peaceful productive
Guided Visualization - This technique allows for individuals
to listen to a calming voice lead them through a visualized practice
of meditation. Guided visualizations can address specific problems,
or focus on general relaxation techniques.
Mantra - This is a word, syllable, or phrase that you repeat
over and over either verbally or silently. It can be a sound
of your own creation, or there are hundreds of traditional ones
to choose from.
Music as a Meditation - Following the sound of a bell or
soothing music is an effective relaxation and focus technique.
Moving Meditation Techniques
There are many methods of moving meditation from Yoga to
Ti-Chi. Not everyone is physically conditioned for these types
of techniques. So as not to leave anyone out, we discuss these
methods, but provide instruction for the most simple of moving
Walking Meditation - Focusing ones mind on the simple act
of walking is an ancient technique that can work for people who
have a hard time sitting still for any length of time.
Affirmations - Focusing on positive thoughts of a practical
nature that you would like to see manifest in the world, i.e.,
Im going to get that promotion, or I
can lose weight. This is a good practice to accompany all
daily meditation sessions.
Included In This Program
In addition to these various techniques, the program includes:
Practical ways to integrate meditational benefits into your
Tips for ongoing meditation success.
Questions, answers, and review of techniques and daily practice.