Meditation has long been used for centuries in all types of religious traditions. Whether the practitioner focuses their attention on a vision, scripture, a mantra, or his or her own breathing, the purpose of meditation is to empty the mind of all extraneous thought. Through various meditation techniques, this helps to intensify the object of contemplation, giving rise to greater awareness and awakening.

Visualization and guided imagery are meditation techniques that have been used by psychologists, psychotherapists, holistic healers and sports physicians for easing illness, combating stress, anxiety and depression, and increasing physical and mental performance.

The purpose of all meditation is to focus one’s awareness in the present moment, with the aim of freeing the mind of past and present concerns. It is important to create a private space where you won’t be interrupted. Locking the door, turning off the phone, or doing things to ensure that you will not be distracted can help you better use your meditation techniques.

A walking meditation is one way to relax your body and mind. This requires that you walk very slowly outside (or in a room), concentrating on your breath and focusing on the movements of your feet. Other meditation techniques include transcendental meditation, flame meditation and breathing meditation.

Transcendental meditation techniques involve the invocation of a mantra, syllable, word or phrase, repeated either silently or aloud over a short period of time. This helps to free the mind from the incessant internal dialogue that subconsciously creates tension in our body.

Flame meditation techniques involve lighting a candle in a darkened room and watching the flame for several minutes. During this time, it is best to try and avoid thinking about anything other than the flame itself. After a little time, the candle is blown out and the person closes their eyes – imagining the flame for as long as it appears. The more one practices, the longer they should be able to visualize the flame.

Visualization and guided imagery are simple, effective meditation techniques that are effective ways of accessing the connection between mind and body. Visualization involves the brain reliving a particularly tranquil moment, which helps the person remember a time when they felt alive, happy and invincible. By concentrating on reliving the emotional experience, the mind gives itself positive images and the body responds to put itself in that physical state.

Like visualization, guided imagery uses breathing and other meditation techniques to reach a deeper state of relaxation. This is normally done through the aid of a trained therapist, where patients are asked to envision themselves in pleasant surroundings, putting them in a more relaxed state. This is used with professional athletes in tandem with visualization to improve performances and overcome anxiety.