There are various meditation techniques that can help you achieve a more relaxed state of mind, but it is crucial that you find one which fits best with you and your specific circumstances.
Concentrating on breathing is one of the easiest and most popular techniques of meditation, while you may also consider concentrating on an object of attention such as a mantra or other source of guidance.
Focused attention meditation
Focused attention meditation is a form of mindfulness practice in which you concentrate your thoughts on a single point, such as candle flame, visual image or sound mantra, etc.
As you develop focused attention meditation practice, you’ll discover ways to pay less attention to distractions and feel less emotional distress. Instead of reacting instinctively when disturbances such as loud car alarms or voices of disagreement occur, instead observe feelings and return to breathing deeply for grounding purposes.
Focused attention meditation can be practiced anywhere, but for optimal results it’s best to find a quiet area free from interruptions such as your home, office or even a public space such as the train station.
Mantra meditation
Mantra meditation is an ancient practice that can help create a peaceful state of mind while increasing attention span, as well as decreasing stress and anxiety levels.
Mantra meditation’s aim is to train your brain to focus on one or two words or phrases instead of racing thoughts and impulses. Repeating them slowly without becoming distracted can help ensure success; forced chanting could result in forgetting about your intention altogether.
Start chanting aloud for short phrases, then slowly and silently for longer ones. Chanting aloud helps energize you; while repeating them slowly or silently helps calm your mind.
Walking meditation
Walking meditation is an easy, yet powerful method to promote calmness and clarity. You can practice walking meditation anywhere–from your home, city streets or nature preserve.
Start out small – like doing two or five laps around your chosen area within two or five minutes – and gradually increase your goal over time. This practice can help foster mindfulness and meditation skills that can reduce anxiety, depression, worry and more.
Practice can also be greatly enhanced when done alongside a mental health professional or therapist, who will allow you to become more self-aware about how emotions, thoughts and feelings impact physical symptoms – giving a clearer sense of how your mental states influence physical symptoms in turn helping improve therapy outcomes.
Progressive relaxation
Progressive relaxation (or body scan meditation) is a meditation technique that helps individuals recognize and release areas of tension in their bodies. To practice progressive relaxation sessions effectively, begin from one end of your body and work your way across to reach relaxation at all levels of being.
With this technique, you focus on each body area and perceive sensations without judgment. You can use this approach to relax muscles and enhance nervous system functioning.
Meditation may also help relieve chronic pain and promote feelings of peace and relaxation, although mastering this type of practice takes some practice.
Mindfulness
Mindfulness meditation is a set of techniques designed to help individuals break free from their regular patterns of thinking and gain greater awareness of the present moment. It has proven especially useful for improving emotional and physical well-being, including stress reduction and psychological flexibility.
Studies have proven the efficacy of mindfulness meditation for relieving stress and decreasing inflammation responses within the body. Furthermore, mindfulness meditation may improve mental clarity and self-healing abilities.
When beginning mindfulness meditation, start by finding a comfortable position (e.g. a chair or bed), settling your breathing and paying attention to how it comes in and out through either feeling your breath inhale and exhale or simply watching its path as it inhales and exhales.
