VOLUME 1. Meditation Guide p-2: A technique for Feeling types.
This blog…. will offer an efficient technique for Feeling types. The second object of focus is the Mantra. A nonsensical (usually) phrase attached to an intent. In other words, a specifically designed technique that allows you to ‘hold’ or ‘focus’ your intent. You can choose the example given, a pre-existing one or make your own. But for the purpose of this guide/discussion, the intent is to become familiar with focusing the mind.
I was naturally drawn to this particular concentrative technique while exploring the Feeling function. I was intrigued by the topic of Buddhist Tantra in relation to the process of Individuation. Yes, the options are almost endless. This is just what I found to be the most efficient. Keep in mind these are introversion techniques.
Remember, it’s just a guide…. but it can be extremely useful. I’m sure the reader has a general idea of what their mode of orientation is. Your hobby and the thing you think about all the time probably has a direct relation to it. If you are unsure, there are plenty of free tests online but these examples should be relatable. I encourage the reader to do some of their own research if they are unfamiliar with such concepts…. or if these examples don’t suit.
“Current research does not support large differences in the health benefits of different meditation modalities. Instead, it appears that the regularity of meditation practice is more important than the type of meditation practised and preferences are mostly subjective rather than reflecting substantive differences in quality.” (Rutledge).
This blog will offer a meditation technique relative to the second psychological function….
Feeling types are individuals that follow their hearts and emotions. Empathic and generous, they are at home in intense scenarios as they are naturals at expressing compassion which is precisely the intent behind this particular mantra. A bonus to our original intent.
Spiritual seeking types are naturally drawn to mantra techniques. Many religions, belief or seeking types, eastern and western use some sort of chanting exercise to focus on specific intents. Compassion is synonymous with most spiritual disciplines, particularly Buddhism.
“In terms of behavioural styles, the man who gives himself to feeling is prone to the highest compassion, tenderness and care,”(cognitivetype.com). As Jung noted: “the positive support of social, philanthropic, and other such cultural institutions” owe their existence to feeling, (cognitivetype.com).
As discussed in part-1 of this blog series, I used an Alpha state (8-13 Hz) binaural beat track. They can be found in most app stores. If you decide to go with binaurals, use good quality stereo headphones and make sure you research them before use for health warnings. They are not a guarantee, or even necessary, but they can increase the probability of success.
Slow breathing…. It doesn’t really matter; it’s just that evidence suggests slow is more productive and safer. It is very dangerous for some to hype themselves up. Especially if you have anxiety issues. The slower and deeper the better and make sure to focus on your chosen object. In this case the Mantra.
“Slow breathing techniques act enhancing autonomic, cerebral and psychological flexibility. Producing changes such as increased comfort, relaxation, pleasantness, vigour and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion,” (Gemignani, 2018).
Focus is the key here…. we are learning how to focus and take control of the breath. It doesn’t matter what method you use, they are relative to the individual. As long as you absolutely involve yourself in the act. Relax into the process.
“Meditation is a discipline where you cultivate certain familiarity with a chosen object”. Dalai Lama.
We’ll strip it down for the tech and keep it simple…. For the beginner, the most productive approach/short term objective is just to get an overall ‘feel’ for it. Get associated with the process and work on that focus.
Mantra techniques are the Buddhist standard for beginners seeking to explore/calm their minds. Here is an example from Mahayana/Vajrayana Buddhism, Om Mani Padme Hum. It relates directly to compassion and done in song form, so it’s great for music lovers.
As you can see, the Mahayana Buddhist mantra of compassion, Om Mani Padme Hum is perfect for (but not restricted to) Feeling types or those wishing to explore the feeling element/function in general.
Take some time to memorize it and become familiar with its meaning.
A Mantra method for Feeling types….
Object of Focus – Mantra
- Sit with your back straight. If that is not possible, lay down or just get comfortable in a chair.
- Take a few minutes to revise your intent in your mind and get comfortable.
- Play the YouTube clip above. I also ran a 10 Hz binaural track behind the above clip and set the volume so I could just hear it, making sure the mantra was dominant. Set a timer if you like but the clip goes for 24 minutes (try and get at least 10 mins). Just focus on the mantra.
- Eyes closed or open.
- Breathe through the nose or mouth. Your choice.
- Start repeating/singing the mantra either out loud or in your head. Your choice. Focus on it.
- If you are repeating/singing the mantra in your head, breathe slowly and purposefully. You will naturally find a rhythm. Just focus on the mantra.
- If you are repeating/singing the mantra out loud, you will find a slow breathing rhythm naturally. Just focus on the mantra.
If your concentration breaks, start over.
10 minutes at least 4 times a week…. is the general consensus but it’s completely up to you. Just make sure you give yourself a decent chance (a good three months). It’s the same as anything, the more you do it the better you become. You know the drill…. be sensible.
If you are using binaurals…. just use them for training purposes. Gradually use them less.
If you are a novice…. it might pay to follow the structure and examples given. As you can see it’s very easy, and I still use the technique to this day. Simplicity is best. Once again, I encourage you to do some research. In part 3 of this series, I will be discussing an effective technique for Thinking types. Until then, there is plenty of information in the library section of my website to keep you interested.
Please feel free to leave a comment or start a discussion…. and thank you for your time.
Please Enjoy…………………………………………………..Don’t Panic