You most likely hear that a good way to reduce stress and anxiety is to mediate. Sounds easy, right? Well, calming the brain and the body is actually difficult until you develop good practices that will help.
But do you know that there is more than one type of meditation? In fact, there are countless forms of meditation – each of which has different goals and methods.
The question then, is which type of meditation is right for you – and how do you get started with the one you choose? This guide will help you to understand more and decide.
Mindfulness Meditation
We’ll start with this one, only because it has become so popular recently that it’s the type many people may be familiar with.
Mindfulness meditation comes from cognitive behavioral therapy – a psychotherapeutic approach in psychology. The idea here is not to empty your mind of thoughts – as it is in many other forms – but rather to try and detach yourself from those thoughts and not be affected by them. Note which thoughts float by, but don’t try to change them.
Body Scan Meditation
Closely linked to mindfulness meditation is body scan meditation – this is a form of meditation that involves focusing on each part of your body and progressively relaxing. It’s great for refreshing the brain and chilling after a hard day.
Transcendental Meditation
This is another of the more popular and well -known forms of meditation. The goal here is to clear your mind and to do so usually by focusing on a mantra (umm, omm, calm or peace), a picture, or perhaps an imaginary point in space. Doing this can help you to eventually close down areas of your brain while retaining consciousness.
Loving Kindness Meditation
Loving kindness meditation is a form of meditation that involves focusing your mind on a specific feeling – in this case love and kindness! By doing this, you will feel happier and you will become better at forgiving people. It also feels fantastic in the moment.
Kundalini Yoga Meditation
Kundalini yoga meditation is a form of moving meditation. The idea here is to move gently into different positions while focusing on controlling your breathing and staying calm and focused. The result can be highly relaxing while also improving your overall health and wellness.
Religious Meditation
Religious practitioners can engage in meditation by focusing deeply on a passage of text from their scripture, or on a prayer.
Zazen
Zazen is a form of meditation associated with Zen Buddhism. It must be taught under the leadership of an instructor and involves a number of specific steps. However, the objective is once again to focus primarily on detaching yourself from your thoughts and letting go of judgement.
To get started and be successful with meditation, here are 3 ways to help:
- Find a quiet place – since the purpose of meditation is to calm your thoughts, you want a place that is free from distractions and gives you a sense of calm and peace (which you can create). It can be an area in your bedroom or living room, a porch or patio, or even outdoors. As you will be establishing regular routine, you want the space to be inviting and accessible.
- Map out time and starting small – meditation is a gift you are giving yourself, so you want to set time to receive and enjoy the gift which starts with time. You can set a timer – start with 2 minutes, then work your way up to an amount of time that works for you. It might be easier to put it in your schedule, such as before you eat breakfast or before bed; using a planner or calendar will ensure you develop a routine.
- Focus and relax – as the intent of meditation is to take away your thoughts but to not act on them, it will be easier in the beginning to focus on your breath sounds or a picture on the wall. There are guided meditations you can find on YouTube, SoundCloud, or buy from a retailer.
- Monitor and review – it’s important to monitor how your feel after each session and, then, overall, as your meditative practices and their effects. This will give you confirmation that it is working and the benefits you are receiving. It’s important to remember that it may take up to 4 days before you feel any change in your mood, feelings, thoughts, responses. Be easy on yourself but continue with your sessions, no matter the struggle.
“As we practice meditation, we get used to stillness and eventually are able to make friends with the quietness of our sensations.” (Sharon Salzberg)
