Students are asked to sit comfortably with their eyes closed. As students listen to the bell or the tone, they are asked to breathe quietly and listen intently, especially as the sound fades away. Many, if not all, of the techniques described in this article can be used by people of all ages, including children and seniors. This meditation offered by Dr. Kathi Kemper at the Ohio State University’s Center for Integrative Health and Wellness is a great place to start. A walking meditation involves very deliberate thinking and doing a series of actions that you usually do automatically. If you are outside, focus on something in your immediate environment.
Which brings me back to your question - meditation isn't listening to music or repeating a mantra or focusing on your breath. Meditation is cultivating awareness, and learning to observe your thoughts without getting caught up in it. There are many qualities that we can experience under the influence of music with no formal training. These include increased focus, empathy, lowered stress levels, pain relief, and prosocial tendencies. These are all also well-documented effects and goals within the various Buddhist meditation systems too.
If you find yourself ‘thinking too much’, don’t beat yourself up over it; this is natural for those beginning meditation practice. Instead, congratulate yourself on noticing the internal dialogue, and redirecting your attention to the present moment. It brings us closer to being able to understand life and our place in it, and helps us transcend the ego by connecting with those around us in a more positive, holistic, and healthy way. Meditation is also a way of experiencing our emotions more fully.
Mindfulness meditation has two main fields of action into which it makes our lives better. In both situations, this is done by simply paying attention. Every time you come back, you are practicing meditation. Collectively we have experienced dramatic change over the past few weeks. It's okay if you haven't figured out how to be and take care of yourself quite yet.
And finally shortly connect with your breathing. Also notice whatever is going on inside of your emotions and thoughts. Notice if there is anticipation, or dread, or something else. To begin with, I would also avoid up-tempo songs for the same reasons I do not recommend choosing a song you know too well. Listening mindfully to music can be a very intense experience.
But rather than outsourcing our emotional expression to music in meditation, we’re taught to quieten the mind and let the latent and repressed emotions arise. This generates greater emotional literacy, releases stored negative emotions that can cause illness, and increases our focus and mindfulness—all of which are associated with happiness. For those who have trouble sitting still, a walking meditation is a wonderful option. Incorporating a simple walking meditation nature calming sounds into your day is a wonderful way to ease away the tension of the day. The goal of walking meditation is to become mindful of the present moment .