All ways of meditating have one goal in common and that is to train your attention by focusing it on one thing for a period of time! If your attention drifts away, you go back to that one thing and if your attention drifts away again, you go back to that one thing again. That’s all you do. That’s how you train your attention to be focused on what you choose for an extended period of time.

Some techniques in a row.

meditatie poses ivdavra auteur marc sijm
Meditation poses

Breathing Meditations

This way with breathing meditations also teaches you to breathe deeply and this can make you feel calmer throughout the day.

Dr. Andrew Weil’s 4-7-8 breathing technique is the first way discussed and suggested here.

Clear your lungs.

Breathe in through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale through your mouth, lips slightly compressed, for 8 seconds.

Repeat these 3 steps as long as you like.

If it makes you dizzy at first, start with just a few repetitions.

Focus Meditations

A focus meditation involves concentrating on an object such as a flower or a candle and taking the time to examine it fully.

The point is to concentrate so much on the details of something that you can’t see anything else.

You can start by choosing a focal point, such as a candle, and sitting comfortably in front of it. As you breathe in and out, notice how the flame flickers or how the flame is made up of different colors. Concentrate on the smells, the sounds, and experience what it is like to be completely absorbed in the candle.

This kind of exercise helps you deepen your focus while keeping your attention.

Mindful walking meditations

Walking meditation comes from Zen Buddhism, an exercise in which practitioners walk around the room while holding one hand closed in a fist behind the back and the other hand closed within the fist. During this meditation, steps are taken after each full breath.

The idea behind a walking meditation is to walk in silence while observing everything that is happening around you. For example, you might notice the leaves on the trees when you are outside, feel the warmth of the sun, or pay attention to the sound your feet make as you walk.

For people who have difficulty sitting still for regular meditation, walking meditation can be enjoyable.

Children meditating

Mantra meditation

Mantra meditations involve repeating a word or phrase (a mantra) to gain focus or clarity. The mantra can be chanted or repeated in silence. Mantras are simply sounds or symbols associated with a spiritual power or deity.

The most commonly recited mantra in Tibetan Buddhism is;

Om Ma Ni Pa Dmé Hum

According to tradition, Songtsen Gampo (the thirty-third king of Tibet) explains to his children what to focus on when reciting this mantra (source: Wikipedia).

Om Mani padmé hum is the natural voice of reality and is continuous and one,

Om makes pride disappear, it purifies the heavens of the gods,
Ma makes jealous anger disappear, it purifies the realm of the demigods,
Ni makes desire disappear, it purifies the world of men,
Pa makes stupidity disappear, it purifies the habitat of the animals,
Dme makes greed disappear, it purifies the lands of hungry minds,
Hum makes hate disappear, it purifies the hells.

If you want to practice mantra meditation, just sit quietly and ground and center yourself while repeating your mantra 108 times. A mala or prayer bead has 108 beads, you can use those with it.

The last thing I want to say is that it always makes sense to take a course to learn how to meditate. Meditating with several people at once is a very special and pleasant experience.


The last thing I want to say is that it always makes sense to take a course to learn how to meditate. Meditating with several people at once is a very special and pleasant experience.

meditating-group ivdavra auteur marc sijm
Meditating group

And not to mention…

Practice makes perfect!

A very familiar saying

Wisdom and Love wished to everyone.

Marc Sijm, author of IVDAVRA

Marc Sijm