Practice:
I personally like to have either a visual or auditory point of focus. If it's visual then it is best if it's something natural and beautiful. A flowing river is great; a lake; the sea. Or it could be a tree or flower or even a patch of grass. Otherwise, a candle is good.
I then sit with my back straight, but comfortable, and direct my gaze to that point of focus. And the aim is to concentrate exclusively on gazing at that object - allowing any thoughts which may arise to pass away as I bring my attention back to whatever it is that I'm looking at. So, I use the visual to help empty the mind of thought, by bringing my attention back to merely gazing.
If you find yourself thinking, or remembering, or visualizing something; in short, doing anything but gazing silently, then you bring your focus back to still contemplation...over...and over...and over again.
When I do an auditory practice then I find it best to use either Classical music or something with gentle beats - such as Trance. It's best that there be no lyrics, just a beat or a rhythm you can direct your attention to.
As above the same technique applies:
Should any thoughts arise then simply acknowledge them and then bring your attention back to listening exclusively to the unfolding beats and music. Essentially you are wedding your attention to either whatever you're gazing at or listening to with such intensity that you push aside all thought. The intention is to be wholly mentally still.
Another method, perhaps more powerful since it uses the very lifeforce as a focal point, is to focus one's attention wholly on the inflow and outflow of the breath at the opening to the nostrils. Alternatively, you could focus on the rising and falling of your belly as you breathe.
Most importantly the ultimate goal of meditation is to go beyond thought entirely - to have no thoughts, no concepts, no memories, no visuals, no categories, NO MENTAL-FORMATIONS WHATSOEVER.
Total silence of the mind is key. That's when meditation becomes a truly powerful experience. The mind is wholly empty and there is only the experience of what is.
Eventually, reliance on these visual and auditory aids may be abandoned. After some mastery has been attained you can move through the world and amongst people and remain mentally still, so that no matter the external circumstances you remain inwardly calm, thoughtless, totally responsive to the flow of life as it presents itself - without a reliance on thought to dissect reality.
This experience of reality is termed 'enlightenment'.
When meditating the mind will play all kinds of seductive tricks to make your attention wander, and though these types of fantasies may make great detours, they are but distractions from the goal of absolute stillness and thoughtlessness.
There is nothing wrong with the mind wandering - this will naturally occur often in early stages - but the aim is to realise more and more quickly that the mind is wandering and bring it back to whatever it was focussing upon.
Should you be interested in a detailed elaboration of the benefits and power of meditation and my own experience I refer you to my article: https://steemit.com/life/@kain-jc/meditation-the-art-and-benefits-of-freeing-your-mind-expanded-and-updated
An especially beautiful interpretation of the power of meditation comes from the sacred Vedic texts called the Upanishads:
"When a wise man has withdrawn his mind from all things without, and when his spirit has peacefully left all inner sensations, let him rest in peace, free from the movement of will and desire....
For it has been said: There is something beyond our mind, which abides in silence within our mind. It is the supreme mystery beyond thought.
Let one’s mind and subtle spirit rest upon that and nothing else. ...When the mind is silent, beyond weakness and distraction, then it can enter into a world which is far beyond the mind: the Supreme Destination. ...
Then one knows the joy of Eternity. ...Words cannot describe the joy of the soul whose impurities are washed away in the depths of contemplation, who is one with the Atman, his own Self. Only those who experience this joy know what it is. ...As water becomes one with water, fire with fire, and air with air, so the mind becomes one with the infinite mind and attains freedom. (Maitri Upanishad)."
All the best with your journey into yourself :)
