What is the purpose of meditation?
Meditation has been practiced for thousands of years to help people become more aware of the present moment.
It can include exercises that help you focus and pay attention, connect with your body and breath, accept challenging emotions, and even change your consciousness. It’s been demonstrated to provide a variety of medical and psychological advantages, including stress reduction and enhanced immunityTrusted Source.
While meditation is an element of many spiritual traditions’ teachings and practices, the method itself is not affiliated with any religion or denomination. Despite its ancient origins, it is still used in civilizations all over the world to promote inner peace, tranquility, and harmony.
Meditation may be a viable option for reducing stress in the face of hectic schedules and demanding lives.
Although there is no right or wrong way to meditate, it is critical to discover a method that is appropriate for you.
There are nine different styles of meditation:
spiritual meditation mindfulness meditation
meditation mantra meditation transcendental meditation focused meditation movement meditation mantra meditation
progressive unwinding
Meditation on loving-kindness visualization meditation
Not every meditation style is suitable for everyone. Different skills and mindsets are required for each of these disciplines. What criteria do you use to determine which practice is best for you?
Mira Dessy, a meditation author and holistic nutritionist, adds, “It’s what feels comfortable and what you feel encouraged to practice.”
Continue reading to find out more about the many styles of meditation and how to begin.
1. Meditation for mindfulness
Mindfulness meditation is the most popular and researched kind of meditation in the West, and it is based on Buddhist teachings.
You pay attention to your ideas as they flow through your mind in mindfulness meditation. You don’t judge or become concerned with the thoughts. You simply look for patterns and make a note of them.
This technique incorporates both attention and awareness. While observing any physiological sensations, thoughts, or feelings, you might find it beneficial to focus on an item or your breath.
This sort of meditation is ideal for persons who don’t have access to an instructor because it can be done alone.
2. Meditation on the spiritual
Nearly all religions and spiritual traditions practice spiritual meditation.
Spiritual meditation comes in a wide variety of forms, just like the world’s spiritual traditions. Many of the meditation techniques discussed in this article are spiritual in nature.
Spiritual meditation focuses on acquiring a better knowledge of spiritual/religious meaning and connection with a higher power, according to a 2017 studyTrusted Source. Here are several examples:
Contemplative prayer in Christianity
Dhikr dhikr dhikr dhikr dhikr d (remembrance of God)
Kabbalistic practices in Judaism
Spiritual meditation can be done at home or in a religious setting. Those seeking spiritual growth and a stronger connection to a higher power or spiritual force would benefit from this exercise.
3. Concentrated meditation
Concentration on any of the five senses is required for focused meditation.
You can, for example, concentrate on something internal, such as your breathing, or you can bring in external factors to assist you focus.
Here are several examples:
Mala bead counting
Counting your breaths while listening to a gong and staring at a candle flame
staring at the moon
Although this technique appears straightforward in theory, beginners may find it challenging to maintain their focus for more than a few minutes at first.
Simply return to the practice and concentration whenever your mind wanders.
This technique is perfect for anyone who wishes to improve their focus and attention, as the name implies.
4. Meditation with movement
Although most people think of yoga when they hear the term “movement meditation,” it can also refer to:
Other benign forms of movement include walking, gardening, qi gong, and tai chi.
This is a movement-based type of meditation that helps you connect more deeply with your body and the present moment.
Movement People who find serenity in action and desire to increase body awareness will benefit from meditation.
5. Mantra meditation.
Many teachings, including Hindu and Buddhist traditions, emphasize mantra meditation. To clear the mind, this style of meditation uses a repeated sound. It can be a word, phrase, or sound, with “om” being one of the most prevalent.
You can say your mantra loudly or silently. You’ll be more aware and in tune with your surroundings after chanting the mantra for a while. This permits you to reach higher states of consciousness.
Some people prefer mantra meditation because it is easier to concentrate on a single word rather than their breath. Others appreciate the sensation of sound vibrations in their bodies.
This is also a useful technique for folks who appreciate repetition but dislike silence.
6. Transcendental Meditation
Transcendental Meditation (TM) is a type of meditation that focuses on the
Transcendental Meditation (TM) is a style of meditation that has been the focus of multiple scientific research.
Maharishi Mahesh Yogi established TM, which refers to a specific practice for quieting the mind and inducing a sense of serenity and harmony. It is best taught by a licensed TM practitioner and involves the use of mantra.
This practice is for individuals who desire a simple way to get a taste of the richness that meditation has to offer.
7. Relaxation over time
Progressive relaxation, often known as body scan meditation, is a technique for lowering physical tension and fostering relaxation.
This type of meditation frequently entails gradually tightening and relaxing one muscle group at a time throughout the body.
In rare circumstances, it may also be helpful to envision a calm wave moving through your body to help you relax.
This type of meditation is frequently used to relieve tension and relax before going to bed.
8. Meditation on loving-kindness
Compassion, kindness, and acceptance toward oneself and others are strengthened by loving-kindness meditation.
It usually entails allowing one’s thoughts to be open to receiving love from others and then sending good wishes to loved ones, friends, acquaintances, and all living things.
Because this style of meditation aims to build compassion and love, it could be beneficial for people who are angry or resentful.
9. Meditative visualization
Visualization meditation is a practice that involves envisioning good sceneries, images, or figures in order to increase sensations of relaxation, peace, and calmness.
This technique is thoroughly imagining a situation and employing all five senses to fill in as much detail as feasible. It might also entail imagining a beloved or revered character and attempting to embrace their qualities.
Another type of vision meditation involves visualizing yourself achieving specific goals in order to improve focus and motivation.
Many people practice visualization meditation to improve their mood, reduce stress, and find inner peace.
What should you do first?
The simplest approach to get started is to sit quietly and concentrate on your breathing. “You should sit in meditation for 20 minutes every day — unless you’re too busy,” says an old Zen proverb. After that, sit for an hour.”
All jokes aside, it’s better to begin with tiny increments of time, such as 5 or 10 minutes, then work your way up.
Pedram Shojai, author of “The Urban Monk” and creator of Well.org, advises “sitting consistently for 20 minutes a day for 100 days straight.” “Add in another 2 to 5 minutes of meditation throughout the day to break up the chaos, and you’ll soon notice the difference.”
What are the advantages of meditation?
There’s a lot of evidence to back up meditation’s multiple advantages.
Meditation can provide a variety of physical, mental, and emotional advantages, including:
Lower blood pressure means less stress and greater sleep, which means better emotional regulation.
Increased concentration improved mood and less hostility
a more adaptable aging process a healthier aging process
a stronger sense of empathy and social connectedness
Non-transcendental meditation was identified as a “promising alternative approach” for lowering systolic and diastolic blood pressure in a 2017 reviewTrusted Source, and mindfulness-based interventions were found to reduce levels of the stress hormone cortisol in employees participating in workplace mindfulness programs in a 2019 review.
It’s also been demonstrated to promote prosocial attitudes and behaviors, improve focus and mood, and reduce aggression, all while supporting positive stress coping mechanisms.
According to a 2018 review, meditation may help people age well.
Meditation may also aid with the symptoms of certain illnesses, such as:
Anxiety and depression disorders
arterial hypertension, for example, is a type of cardiovascular illness.
Dementia and Alzheimer’s disease: A Reliable Source
Parkinson’s disease: A Reliable Source
insomnia
hyperactivity-hyperactivity disorder (ADHD) (ADHD)
persistent discomfort
A 2019 review found that mindfulness-based meditation had favorable effects on depression that can persist up to 6 months or longer. The lack of negative effects of mindfulness-based therapies, according to the same review, makes them a viable additional therapy for depression and anxiety disorders.
Meditation was proven to reduce cognitive decline and felt stress, as well as improve quality of life, connection, and blood flow to the brain, according to a 2018 review.
According to a 2017 study
According to Trusted Source, low-quality research suggests that mindfulness meditation is linked to a slight reduction in chronic pain when compared to controls. More research is required to confirm this link.
Last but not least
There is a meditation practice for everyone, whether you want to alleviate stress or discover spiritual enlightenment.
Don’t be scared to attempt new things and step outside of your comfort zone. It’s generally a case of trial and error until you find the right one.
“Meditation isn’t supposed to be forced,” Dessy explains. “If we force it, it will become a chore.” Gentle, consistent practice becomes sustaining, supporting, and joyful with time.
She continues, “Open yourself open to the possibilities.” “There are so many different types of meditation that if one doesn’t work or feels comfortable, try another.”
