Meditation can be a great way to unwind and de-stress your mind, but it may not be the most suitable type for everyone. With so many types of mediation available, it may be hard to know which one will suit you best.
Fortunately, there are a few popular meditation styles that have been proven to improve both mental and physical wellbeing. Selecting the right one for you can ensure you get maximum benefit from your practice.
Mindfulness
Mindfulness meditation is an easy way to be present and ignore the noise around you. It also teaches us how to appreciate the little things, which has been proven to improve moods and feelings of contentment.
Meditation can take many forms, but all involve paying attention to thoughts and sensations without judgment. To truly practice mindfulness, you’ll need a quiet space with some dedicated time for focus on breathing and the environment around you.
Though it may seem tedious at first, this practice will eventually become a calming exercise that you can use in any situation. Begin by bringing your focus to five senses: sight, smell, sound, touch and taste.
Though finding the ideal type of meditation may take some effort, the rewards are worth it. Studies have demonstrated that meditation can reduce stress and anxiety, boost focus and energy, as well as lower your heart rate.
Transcendental Meditation
Transcendental meditation (TM) is an ancient technique for finding inner peace by focusing on a mantra. This focus shift distancing the mind from sensory perceptions helps it spontaneously settle into transcendence, leading to concentration, creativity and peace of mind.
Transcendental meditation requires finding a qualified teacher who can initiate you into the technique with an appropriate mantra. Your mantra will depend on several factors, including your year of birth and when you were initiated into it.
The Maharishi Foundation, a nonprofit organization that provides scholarships to at-risk children, military veterans, domestic violence victims and homeless individuals in the United States, teaches this technique as an effective means of relieving stress and anxiety.
The advantages of TCM (Treatment Methods) include increased relaxation, greater self-awareness and improved mental and physical health. While there is not enough scientific proof to prove it can cure disease, reports have been made of its ability to reduce symptoms of depression and promote sleep quality.
Mantra Meditation
Mantra meditation is one of the most beneficial types of meditation. Not only does it help combat anxiety and stress, but it can also foster positive change within yourself.
Focused attention meditation is similar to focused attention yoga, except instead of focusing on the breath you focus on a mantra (which could be any word or phrase). Repeating this mantra helps to calm the mind and relax even when your thoughts are racing.
When practicing meditation, it’s essential to select a mantra that has meaning and resonance with you. Doing this will allow you to fully immerse yourself in the practice and reach an expanded state of awareness.
Once you’ve chosen a mantra, sit in a comfortable position and begin by reciting or chanting it quietly. Start with approximately 10 repetitions, gradually increasing the speed so that you can chant on both inhalation and exhalation.
Guided Meditation
Guided meditation is a type of meditative practice where an instructor guides you through a specific technique. This can be done in person or virtually, through apps and courses.
Meditation with guidance can be a great way to discover the advantages of mindfulness, as they provide direction on getting the most from your practice. A good guided meditation may also incorporate techniques like body scans, breath awareness and progressive relaxation for added benefit.
People who practice guided meditation often report mental and physical health benefits, such as improved sleep, reduced stress and anxiety, greater mindfulness. Furthermore, they report feeling more self-compassionate and prosocial towards others.
Guided meditation can be an invaluable addition to therapy and counseling. It helps clients manage stress, anxiety and sleeping issues in between sessions; additionally, guided meditation has been known to reduce relapse rates among those suffering from depression or anxiety.
