The aim of meditation is to still the mind then giving it something else to do, such as reciting a word over and over, will work wonders. You may use phrases such as peace, breathing, counting, whatever you find that works for you. The object is to still the mind. If you listen to your inner voice it will often tell you when you are in the wrong place and doing the wrong thing. This inner voice is there to protect you.
There are many forms of meditation that require no conscious effort, just a quietening of the mind. You can be doing many things and meditating at the same time. Here are some examples: gardening, walking, reading, daydreaming, bathing, music, cooking, yoga, pilates, mowing laws, writing.
There are many forms and types of meditation from the difficult to the surprisingly simple: Music meditation - Sit comfortably where you will not be disturbed, close your eyes and listen to your favorite melodic piece of classical music. As the music plays allow your thoughts to come freely to you. Do not try to control them, simply listen and see where your thoughts lead you. Let the music wash over you and when the music finishes enjoy the silence for a while and feel how relaxed you are.
Walking meditation - Go for a walk in countryside or a park on your own. This is a walk with no purpose apart from relaxing. Feel the motion of your body through the countryside, be aware of the feel of the air on your face, the smells, the sense of being outdoors. Allow your breathing to be relaxed; diaphragmic rather than upper chest and occasionally take a deep breath to release any tension you may have. Allow about twenty minutes several times a week to walk purely for pleasure and relaxation with no purpose in mind, you can walk the dog later.
Breathing meditation - Find somewhere to sit comfortably where you will not be disturbed. Let your hands fall naturally into your lap and close your eyes. Move your shoulders up to your ear and down a couple of times to relief the tension in your neck and shoulders. Concentrate on your breathing. Breathe in through your nose and out through your mouth. With each breath hum or speak a calming word. Breathe for about ten minutes then slowly return to normal life and see how relaxed you feel. You can do this meditation on the train, in the office or in your bath.
Counting meditation - Sit comfortably somewhere, close your eyes and concentrate on your breathing. Begin to count slowly to yourself. At the count of 'five' take one breath. At the count of 'ten' take another. Continue until you reach '100' then begin again. As your breathing becomes more relaxed and slow so should your counting, and vice versa.
All of the meditation techniques listed above are designed to be carried out in the safety of your own home or at a location where you feel secure. If you feel secure your inner voice can be distracted in complete safety because no harm can come to you. Meditating in a crowded place full of strangers is much more difficult because your mind will certainly be on guard.
Your mind, that inner voice, is used to talking continuously to you. The first time you try to meditate your mind may throw up some interesting diversions, such as you wanting to go to the bathroom, feeling cold, sleepy, thirsty or too uncomfortable. When you close your eyes you may see human faces. Do not worry about these things, it is just your mind filling in the darkness with some distractions.
Whatever tricks your mind dreams up to stop you from meditating, once you know beforehand what to expect it becomes amusing to see the twists and turns the mind takes to stop you from meditating. Meditating is safe, easy, beneficial, healthy and therapeutic. It will do you no harm it will only relieve your of stress.
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