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How to meditate -

There is no right or wrong way to meditate. It’s so abstract and internal that it’s difficult to know if we’re all doing the same thing! That being said, it’s important to ensure you’re meditating in a way that best suits your needs.

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The nine main styles of meditation -

There are nine key types of meditation: mindfulness, spiritual, focused, movement, mantra, transcendental, progressive relaxation, loving-kindness, and visualization.

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The nine main styles of meditation -

Each of these types of meditation has a different focus and requires a different set of skills. They won’t all be right for you (unless you’re an extreme yogi on a far-reaching spiritual journey of the body and mind!).

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Which is the right one for you? -

So, how do you know which one is right for you? You might recognize some of your goals reflected in the following descriptions, like reducing stress or feeling more connected to your body. This can help guide you, but with meditation it’s also helpful to focus on which practice you are drawn to and feel comfortable with.

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Time to find your style! -

Let’s dive in! Read on for a short explanation of the nine types of meditation.

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1. Mindfulness meditation -

Mindfulness is the form of meditation that has been getting the most press in recent years. It originates in Buddhist teachings, but has become the most popular form of meditation in Western civilization.

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1. Mindfulness meditation -

Mindfulness combines concentration and awareness. You learn to sit with yourself and become aware of your body and your thoughts. You let your thoughts pass through your mind and acknowledge them without engaging with them. For those with a racing anxious mind, this is an extremely helpful skill.

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1. Mindfulness meditation -

While practicing mindfulness, you often focus on particular senses and gain an awareness of yourself and your surroundings. For example, you might focus on your breathing and become aware of the weight of your body sinking into your bed.

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1. Mindfulness meditation - Mindfulness is a great practice for those who often find themselves anxious or suffer from panic attacks. It’s also easy to do without the help of a teacher or meditation guide.

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2. Spiritual meditation - Spiritual meditation is a practice similar to prayer. It’s practiced in Eastern religions like Hinduism and Daoism, as well as in Christianity.

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2. Spiritual meditation - Spiritual meditation involves reflecting in silence and seeking a deeper connection with your god, or with the universe. It’s ideal for those who are looking for spiritual growth and find peace in prayer and silence. This kind of meditation can be practiced at home or in a place of worship.

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2. Spiritual meditation - Certain essential oils are often used to heighten the experience of spiritual meditation. Sandalwood, sage, frankincense, and myrrh are popular options.

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3. Focused meditation -

Focused meditation relies on a strong focus using any of the body’s five senses. The focus can be internal, on something like the breath, or you can place your attention on something external.

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3. Focused meditation -

Common external focuses might involve listening to a gong, staring at a candle flame, or counting prayer beads (such as mala beads) with your hands.

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3. Focused meditation -

It can be tricky for beginners to maintain focus for a long time, so you must train yourself to come back and refocus. It’s a good practice for anyone who is looking for greater focus and discipline in their life.

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4. Movement meditation -

Movement meditation is an active form of meditation where the physical movement guides you. Common forms of physical meditation include yoga and the Chinese martial art of qi gong.

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4. Movement meditation -

However, it doesn’t have to follow a strict practice. Movement meditation can be done while walking in nature, gardening, or during any other gentle form of physical movement. It’s good for people who find peace in action and like to let their minds wander.

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5. Mantra meditation - Mantra meditation is a feature of many religions, including Hinduism and Buddhism. It involves using a repetitive sound to clear the mind. It can be a word, phrase, or sound. A popular repetitive sound is “om.”

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5. Mantra meditation -

Whether the mantra is spoken loudly, quietly, or even internally, it brings focus to your environment and helps to achieve a greater level of awareness.

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5. Mantra meditation -

Mantra meditation is usually preferred by people who find it easier to focus on a word than on their breath. It’s also suited to people who don’t like silence and find repetition comforting.

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6. Transcendental meditation -

Transcendental meditation is similar to mantra meditation in that it involves repetition of a mantra, although it’s usually practiced in silence. Mantra meditation is more likely to use a specific sound or word, while the mantra for transcendental meditation is more customizable for the individual.

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6. Transcendental meditation -

It’s usually practiced for 15-20 minutes at a time and is suitable for those who like more structure in their meditations.

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7. Progressive relaxation -

Progressive relaxation is a form of meditation also known as the body scan. It aims to gradually relieve tension in the body and bring a sense of calm by focusing on physical sensations.

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7. Progressive relaxation -

It is usually practiced by focusing on relaxing one part of the body at a time, often starting at the head and working your way down. One effective method is to tense a particular muscle group and then release, focusing on the new sense of relaxation before moving onto the next.

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7. Progressive relaxation -

Many enjoy imagining a gentle wave moving through the body as they slowly relax each part. It’s ideal for releasing tension at bedtime to help you fall asleep.

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8. Loving-kindness meditation -

Loving-kindness meditation is used to increase the sense of love and compassion you feel for yourself or others. It often involves the use of positive affirmations that encourage self-love.

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8. Loving-kindness meditation -

This kind of meditation also requires you to open yourself up to the idea of sending and receiving love. You mentally send good wishes to your loved ones, and to all living beings. As it promotes compassion and kindness, it can be a particularly productive practice for those feeling anger or resentment.

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9. Visualization meditation -

Visualization meditation works to achieve a sense of peace and well-being by imaging a positive and comforting environment or scenario. It’s important to imagine the scene as vividly as possible, engaging all five senses.

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9. Visualization meditation -

You imagine yourself in the most peaceful and calming place possible. Think about what you see, smell, hear, taste, and feel. Add as much detail as possible. This type of meditation is used to boost mood and relieve stress. It can also be used to improve confidence and focus on goals if you visualize yourself succeeding.

Sources: (Healthline) (Byrdie)

See also: Celebrities who practice Transcendental meditation

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