Expand Your Consciousness with Meditation

Meditation is one of the most powerful ways to raise your energetic frequency and achieve a higher state of consciousness. Not only does it help to quiet the mind’s natural tendency to be restless (commonly known as ‘monkey mind’), but it also offers tangible physical benefits ranging from lower blood pressure and a decrease in daily stress levels to better sleep quality and improved memory. Before we delve into the different types of meditation techniques designed to elevate your awareness, let's examine why meditation is so difficult for some to take on as a practice and how we can begin to think about it in a more flexible and nuanced way.

“Half an hour’s meditation each day is essential, except when you are busy. Then a full hour is needed.” – St. Francis de Sales

Despite its many benefits, many of us don’t have a regular meditation practice. While some might feel pinched by a calendar that is already crammed with more to-dos and obligations than they can manage, others might even consider it a waste of time to sit quietly and do nothing. Conditioned to be busy and productive in every waking moment, mediation appears like we are giving over to rest when we should be on the go. While meditation does provide us with rest, it also creates a setting for mental clarity which can’t be found in moments of busyness and overwhelm. Uncovering a sense of peace and uninterrupted focus is central to meditation and these and other immeasurable benefits are worth another review of our packed schedules.

Meditation is not a one-size-fits-all approach. What may work for one person will not work for another. Fortunately, this practice offers numerous styles and techniques to help achieve your unique form of contemplation. Some meditators, for example, like to focus on their breathing – paying close attention to each inhale and exhale as it enters and leaves the body. Others prefer to focus on other parts of the body such as the heart and chest area. Some yogis prefer to observe their thoughts as if they were passing by on a movie screen. Or they might imagine that their mind is the sky and each thought is a passing cloud that enters and leaves on its own. While we often associate meditation with sitting cross-legged in the lotus position, it is our intention and attention that determine a meditative state, not the body position. Standing, lying down, chair sitting, and walking are all acceptable. 

No matter how you meditate, the essence of this ancient practice is to distance yourself from the outside world and tune in to your Self. To simply be with whatever arises while remaining focused on the present moment. 

Meditation serves as a vessel that can carry us through this transformative journey. And, fortunately, there is something for everyone! Here are some of the most effective types of meditation for expanding consciousness:

Mindfulness Meditation

“Mindfulness is the most reliable source of peace and joy. Anyone can do it. And it’s become increasingly clear that not only our health and well-being as individuals, but our continuation as a civilization and a planet depend on it.” – Thich Nhat Hahn

Mindfulness, originating from Buddhist teachings but universally applicable, encourages you to become deeply aware of the present moment. You observe your thoughts and feelings without judgment, fostering a sense of inner peace and interconnectedness. This state of heightened awareness allows us to witness the Unity and Oneness in every moment.

Transcendental Meditation

“If world peace is to be established, peace in the individual must be established first. Transcendental Meditation directly brings peace in the individual life.” – Maharishi Mahesh Yogi 

Transcendental Meditation (TM) involves the repetition of a specific mantra in a structured format. It has been lauded for reducing stress and enhancing mental clarity, but its higher purpose aligns with expanding your consciousness to realize your relationship with the broader Universe.

Kundalini Yoga and Meditation

“Kundalini Yoga is uncoiling yourself to find your potential and your vitality and to reach for your virtues. There is nothing from outside. Try to understand that. All is in you. You are the storehouse of your totality.” – Yogi Bhajan 

This form of meditation, combined with specific yoga postures and chants, aims to awaken the "Kundalini energy" at the base of your spine. As this energy rises through the body's chakras, it catalyzes profound spiritual enlightenment and a strong sense of Unity with the cosmos.

Loving-Kindness Meditation

“All meditation must begin with arousing deep compassion. Whatever one does must emerge from an attitude of love and benefiting others.” – Milarepa 

Also known as Metta meditation, this practice involves the recitation of positive phrases or affirmations to invoke love and kindness towards oneself and others. It not only expands your heart space but also helps you realize the interconnectedness of all beings.

Zen Meditation

“Nothing ever exists entirely alone. Everything is in relation to everything else.” – Buddha 

Also known as Zazen, this practice involves sitting in a particular posture and focusing on your breath. It is sometimes accompanied by koans, which are paradoxical questions or statements to meditate upon. Zen meditation helps to eliminate duality, urging you to merge with the oneness of existence.

Guided Visualization

“Meditate, Visualize and Create your own reality and the Universe will simply reflect back to you.” – Amit Ray

In this meditation, you listen to a guide—either in person or through a recording—that leads you through a series of visualizations. Often these images are designed to lead you into a deeper awareness of yourself and your place in the Universe. This allows for a profound shift in perspective, breaking down barriers of separation and illuminating paths to Unity and interconnectedness.

Vipassana

“When a problem arises in daily life, take a few moments to observe your sensations with a balanced mind. When the mind is calm and balanced, whatever decision you make will be a good one. When the mind is unbalanced, any decision you make will be a reaction. You must learn to change the pattern of life from negative reaction to positive action.” – SN Goenka 

An ancient technique from India, Vipassana aims for a comprehensive understanding of the mind and body. The practice demands intense focus and self-discipline, helping you to unearth profound truths about existence and interconnectedness.

Which One is ‘Best’?

“Anything that leads you to yourself is meditation. And it is immensely significant to find your own meditation, because in the very finding you will find great joy. And because it is your own finding – you will love to go deeper into it. The deeper you go into it, the happier you will feel – peaceful, more silent, more together, more dignified, more graceful.” – Osho 

Now, you might wonder which of these is the 'best' method for expanding consciousness. The simple answer, friends, is the one that most resonates with your spiritual beingness. While some may find serenity and understanding through the stillness of Mindfulness or Zen, others may feel a resonance with the dynamic energy of Kundalini or the structured approach of Transcendental Meditation.

The beauty of us is that we are a tapestry – and each of these paths we travel can serve as a gateway to a deeper realization of the Unity and Oneness that pervades our Universe. So, embrace a practice that speaks to your soul and make it a regular part of your life journey. In doing so, you not only contribute to your personal well-being but also to the collective well-being of our global family.

By expanding our consciousness, we are laying the foundation to a future where conscious living becomes the most productive and sustainable way of inhabiting Earth. With collective efforts, we can absolutely set a path for humanity to make this elevated state of living pervasive by 2040.

Discover Yourself Anew with Visionary Spiritual Teacher, Barbara Marx Hubbard.