An Overview of Different Meditation Practices
You have undoubtedly heard a lot about meditation in recent years. But what exactly is meditation? Meditation is the practice of thinking deeply or focusing one’s mind for a period of time, either in silence or with the help of a guide.
In our hectic world, meditation has gained prominence in recent years as a way to manage stress. Scientific evidence has also emerged that shows meditation can be a helpful tool in fighting chronic illnesses, including depression, heart disease, high blood, chronic pain, and much more.
There are many different forms of practice, and it can be confusing when you first start. If you’re interested in trying meditation but are unsure where to start, the following is a brief overview of five meditation practices.
1. Mindfulness Meditation
Mindfulness meditation is the process of being fully present with your thoughts, in the moment, without judgment. Being mindful simply means being aware of where we are and what we’re doing, not being guided by automatic thoughts, and taking the time to respond – to a situation, emotion, or thought – and not simply react.
Mindful meditation can be done anywhere. Some people prefer to sit in a quiet place, close their eyes, and focus on their breathing, or some other form of “anchor” for your thoughts. But you can really choose to be mindful at any point of the day, including while you’re commuting to work or talking to your colleagues.
2. Transcendental Meditation
Transcendental meditation is a simple technique in which a personally assigned mantra, such as a word, sound, or small phrase, is repeated in a specific way. It’s practiced 20 minutes twice each day while sitting comfortably with your eyes closed. This technique will allow you to settle inward to a profound state of relaxation and rest, with the goal of achieving inner peace without concentration or effort.
3. Guided Meditation
Guided meditation, or guided imagery or visualization, is a method of meditation in which you form mental pictures or situations that you find relaxing. As the name suggests, this process is typically led by a guide or teacher. It is recommended to use as many senses as possible, i.e., smell, sounds, and textures, to evoke calmness.
4. Vipassana Meditation
Vipassana is an ancient Indian form of meditation that means to see things as they really are. Mindfulness meditation has roots in this tradition. The goal of vipassana meditation is self-transformation through self-observation, which is accomplished through disciplined attention to physical sensations in the body, to establish a deep connection between the mind and body. The continuous interconnectedness is intended to result in a balanced mind full of love and compassion. In this tradition, Vipassana is typically taught during a 10-day course, and students are expected to follow a set of rules throughout the entirety of the time, including abstaining from all intoxicants, telling lies, stealing, sexual activity, and killing any species.
5. Loving Kindness Meditation
Loving Kindness Meditation is the practice of directing well wishes toward others, as well as yourself. Those who practice recite specific words and phrases meant to evoke warm-hearted feelings. Loving Kindness Meditation is typically practiced while sitting in a comfortable, relaxed position. After a few deep breaths, you repeat the following words slowly and steadily: “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.” After a period of directing this loving kindness toward yourself, you may begin to picture a family member or friend who has helped you and repeat the mantra again, this time replacing “I” with “you.” As you continue the meditation, you can bring other members of your family, friends, neighbors, or people in your life to mind. Practitioners are also encouraged to visualize people with whom they have difficulty relationships in order to lessen internal conflict.
5. Yoga Meditation
There are a wide variety of classes and styles of yoga, but they all involve a series of postures and controlled breathing exercises meant to promote flexibility and calm the mind. The poses require balance and concentration and practitioners are encouraged to focus less on distractions and stay more in the moment. If you have a health condition and are new to yoga, speak to your doctor about which style may be right for you.