Expert meditators concur that regular meditation can significantly improve mental and physical health. But what’s one thing they will likely have differing views on? The types of meditation that are most successful, and that is because it differs for each person.
Since there are hundreds of different meditation practices, including practices from various traditions, cultures, spiritual disciplines, and religions, it is important to consider this.
There isn’t a single type that is considered to be “best” or “most effective”; rather, we choose the type (or types) that work best for us based on our personal preferences..
Assisted versus unassisted meditation
The first step in beginning a meditation practice is frequently selecting between guided and unguided meditation. In guided meditation, either in person or through a meditation app like Headspace, a teacher walks you through the fundamental techniques of the practice.
Because the teacher is knowledgeable and well-respected, beginners can benefit significantly from this style of meditation because they can follow their advice and get the most out of the experience.
Most guided meditations have a common structure: the instructor explains how the mind works during meditation, guides you through a specific meditation technique, and then offers suggestions for applying that technique to your daily life.
Unguided meditation, also known as silent meditation, is when you practice meditation independently without a guide.
Unguided meditation can be as simple as sitting quietly and focusing on the body and thoughts for a predetermined amount of time.
Others must employ some of the methods they have learned from prior guided practices (see below).
Calming and insight meditation
Techniques for meditation are frequently categorized as either calming or insight meditation. A calmer, more peaceful state of mind and better concentration are the goals of calming meditation.
Most relaxing meditation techniques call for concentrating on a single object, such as your breath, a mantra, a visualization, a tangible object, or even physical sensations in your body, and coming back to it whenever you become sidetracked or notice your mind beginning to wander.
As an alternative, those who engage in insight meditation frequently set an intention to change their minds by increasing virtues like wisdom and compassion. Focusing on the breath while being aware of and noting each physical and mental sensation that arises are all part of insight meditation.
The intriguing thing about meditation is that it can be something other than calming or insightful. These meditations help us find peace in our minds but also help us feel better about ourselves, happier, and more compassionate toward others.
In the majority of the 10- or 30-day courses, there are currently eight core techniques that combine elements of both insight (vipassana) and calming (samatha) meditations.
CORNERSTONES OF MEDITATIVE TECHNIQUES:
There are many ways to define meditation, we see it as a structured way to develop the qualities of compassion and awareness, which are the cornerstones of a happy and healthy life. We gradually develop mental stability by working on the specific techniques listed below.
Focused Attention:
Because it uses the object of our breath to focus attention, anchor the mind, and maintain awareness, this type of meditation is relatively simple. Feel your thoughts beginning to stray?
Just come back to the breath.
Body Check:
Our minds are frequently elsewhere while our bodies perform one task.
This method involves performing a mental scan from the top of your head to the end of your toes to align your body and mind.
Think of a photocopier light gently sweeping your body, drawing attention to any tension, aches, or discomfort.
Noting:
This technique involves specifically “noting” what’s distracting the mind to the point that we are so engrossed in a thought or emotion that we’ve lost awareness of the breath, whether you are focusing on the breath or just sitting in silence (or whatever the object of focus is).
To regain awareness, make some space, let go, and gain more insight into our thought patterns, tendencies, and conditioning, we “note” the thought or feeling.
Visualization:
This kind of meditation encourages you to visualize something or someone in your mind; in essence, the breath is replaced with the mental image as the focus. Some people might find it difficult, but it’s no more complicated than effortlessly recalling the face of an old friend. The same is true of meditation.
We can focus on physical sensations by conjuring a specific visualization and observing the mind.
Loving kindness:
This technique involves concentrating on the appearance of various people, whether or not we know them or like them. We first send good vibes and good vibes to ourselves, and then, as a result, we send good vibes and goodwill to others, which helps us let go of any negative emotions we might be going through.
Sensitive compassion:
This meditation practice involves focusing on a person you know or love and being mindful of the feelings that arise from the heart, much like the loving-kindness meditation technique. We can cultivate happiness within ourselves by extending our hearts and minds to the benefit of others.
Letting the mind rest:
This technique lets the mind truly rest; thoughts may enter, but they drift away rather than distracting you and pulling you away from the present moment as you would with focusing on the breath or visualization.
Reflection:
This method encourages you to ponder a query, perhaps like, “What are you most grateful for?” (Take note that posing a question in the second person, “you,” will deter the intellectual mind from attempting to provide a logical response.) When you concentrate on the question, pay attention to your feelings rather than your thoughts.
Various other meditation techniques:
Here are some additional variations of this customary practice that you might find interesting. (Note: For maximum effectiveness, many of the following techniques should be learned under an expert — and in some cases certified — teacher.)
Zen practices:
In this age-old Buddhist practice, sitting upright, observing the breath—particularly how it moves in and out of the belly—and allowing the mind to “just be” are required. Its goal is to promote a sense of awareness and presence.
Mantra-based meditation:
This method is similar to focused attention meditation, but you concentrate on a mantra to calm your mind rather than your breath (a syllable, word, or phrase). The idea behind this is that by repeating the mantra, subtle vibrations connected to it can promote positive change — perhaps an increase in self-assurance or compassion for others — and assist you in reaching a deeper state of meditation.
Transcendental Meditation:
The Maharishi Foundation has trained and authorized instructors who provide individualized, one-on-one instruction in the Transcendental Meditation® program. The practice involves doing the effortless practice as directed for 20 minutes twice a day while comfortably seated with one’s eyes closed. Students are encouraged to practice twice a day, with the second session in mid-afternoon or early evening. Morning meditation is frequently included in this schedule.
Meditation in yoga:
Numerous styles of yoga, including Kundalini yoga, work to strengthen the nervous system so we can better handle daily stress and problems. This is similar to how there are numerous types of meditation. However, to fully benefit from yoga and integrate the neuromuscular changes that occur during practice, we must allot time for savasana, also referred to as corpse pose or relaxation pose, which helps to unwind the body and release tension.
Vipassana practice:
This ancient practice invites you to use your focus to carefully consider certain facets of your existence with the hope of ultimately changing them. Vipassana encourages us to reflect on several important aspects of human existence, including “suffering, unsatisfactoriness,””impermanence,””non-self,” and “emptiness” to gain “insight into the true nature of reality.”
Kundalini Meditation:
The goal of this meditation method is to maintain the openness, alignment, and fluidity of the body’s primary chakras or energy centers. Chakra meditation can assist in restoring all of them to balance by clearing blocked or out-of-balance chakras, which can cause uncomfortable physical and mental symptoms.
Meditation using qigong:
This powerful ancient Chinese technique involves using the body’s energy pathways, known as “meridians,” to harness energy. During meditation, sending this energy inward is thought to support the body’s ability to heal and function; sending it outward is thought to support the healing of others.
Meditation with sound:
In this practice, sound vibrations are produced using bowls, gongs, and other instruments to help the mind become more focused and relaxed.
STAGES TO MEDITATION:
There are many different approaches to meditation, and the specific stages or steps of a meditation practice can vary depending on the tradition or method. Here are some common stages or actions that are often included in meditation practice:
- Setting an intention: This can involve deciding on a specific focus for the meditation, such as cultivating compassion or developing concentration.
- Finding a comfortable position: This can involve sitting, standing, lying down, or walking, depending on the meditation practiced.
- Bringing attention to the breath: Many meditation practices involve paying attention to the breath to anchor the mind in the present moment. This can involve focusing on the sensation of the breath moving in and out of the body or simply noticing the rising and falling of the chest or belly.
- Acknowledging distractions: It’s natural for the mind to wander during meditation, and it’s important to believe distractions when they arise without getting caught up in them. When a distraction arises, gently redirect your attention to the meditation’s breath or other focus.
- Cultivating a state of relaxation and openness: You may feel more relaxed and open as you meditate. This can involve letting go of tension and stress and allowing yourself to be present with whatever arises in the present moment.
- Ending the meditation: When you’re ready to end the meditation, you can open your eyes and bring your attention back to your surroundings. It’s often helpful to take a few deep breaths and stretch before slowly transitioning back into your day.
F.A.Q.
- Are kids able to meditate?
- Yes, kids can meditate, but their styles of meditation are typically very different. As long as it teaches children the skills of self-observation, distancing from thoughts, and acceptance of reality, meditation for kids can frequently be much less strenuous than for adults. From an early age, these abilities can aid kids in becoming resilient and content.
- Do I have to focus during meditation on my breath?
- During meditation, you can focus on anything; this is known as a “anchor.” The objective is to become aware that you are distracted once more and refocus on the anchor whenever you lose focus and get sucked into thoughts or distractions.
- How do I begin my meditation practice?
- The best way to begin a meditation session is to take several deep breaths to enter a calm state. We can ease ourselves into a relaxed physiological state that will enable the relaxed attention that is typically the end goal of meditation by taking four or more deep breaths with slightly longer exhales. Remaining focused on the present moment is a common way to begin a meditation session.
- How can I meditate while at work?
- You can practice meditation at work the same way you would anywhere else. To begin a guided or unguided meditation session, find a relaxing location where you can rest assured that there is a low chance that you will be bothered. Many working people meditate for 15-20 minutes before and during the workday.
- How can I meditate to reduce anxiety?
- Most people have been shown to benefit from almost all forms of meditation in reducing anxiety. With this in mind, you can attempt most meditation techniques to reduce anxiety.
- How can meditation change my life?
- You can use meditation to transform your life by starting a daily meditation routine. Daily meditation for at least 15 minutes has been shown to enhance memory retention, cognitive function, compassion & empathy, and rational thought, all while preventing depression and anxiety by reducing the likelihood that the brain will ever experience stress.
- If I have thoughts while meditating, am I doing it?
- The most crucial aspect of meditation is intentionally setting aside time to concentrate on your well-being. Every other part of the practice is included. You are still gradually learning to observe and separate from your thoughts, even if you are distracted for almost the entire duration of your meditation sessions. With more sessions and time, you will improve. Sometimes going through those annoying sessions is the first step in developing a healthy routine that will help you recognize your thoughts and better distance yourself from them.
- Can you ever meditate too much?
- Whether you can meditate for an extended period depends on your mental health, how much you love or loathe meditation, and how much you want the benefits of meditation.
- Is meditation good for you?
- Meditation’s remarkable capacity to significantly lower stress and, by extension, cortisol levels in the body is very beneficial for many aspects of health. More than 70% of diseases known today have pressure as their primary cause. Therefore, lowering the acidic chemicals that stress produces directly lowers anxiety, depression, illness, aging, and a wide range of harmful diseases.
- Why am I unable to concentrate during meditation?
- It’s common for even experienced meditators to have thoughts while they’re trying to focus. There will be easier and harder meditation sessions, and progress is rarely straightforward or linear. Remember that meditation is a skill that takes practice to master if you are new to it. The more frequently & regularly you meditate, the better you’ll be able to manage your thoughts. By learning to observe, we can experience thoughts without allowing them to dominate or negatively affect our emotions. In this way, thoughts continue to be just that—thoughts—and do not need to mean anything else.
- How can I find the time to meditate when I’m so busy?
- Meditation calls for some time commitment, just like any practice offering a long list of health advantages. In addition, meditation can be completed in 5 minutes or less without needing to take a significant amount of time out of anyone’s day. Stress, blood pressure, and focus can all be reduced by simply closing your eyes and focusing on your breath or another anchor at any time.
