Types of meditation: Try one

Mediation helps increase self-awareness. There are many benefits to meditation. There are also many styles, or types, of meditation.

There isn’t one best way to meditate. It’s about finding what works for you.

Read through the styles of meditation and I hope you’ll find one that resonates with you. I offer a way to try most of the styles.

Guided meditation

Also called visualization meditation, this form is just as it sounds. You’re guided to create a mental picture meant to enhance feelings of peace, calmness, and relaxation.

Sometimes the visualization meditation is used to imagine yourself accomplishing a specific goal.

A guided meditation can be a great one to start with. You are typically guided by a “teacher.” It can be a recording you listen to or something you read first.

Try it

I suggest you search online for “guided meditation for ______.” Fill in the blank with what you want to be guided on – less stress, more sleep, less anxiety, or relaxation. Listen to it for a minute to make sure you find the teacher’s voice pleasant.

Mindfulness meditation

During mindfulness meditation you are fully present with your thoughts. You can combine concentration with awareness by focusing on your breath or a sound.

You observe your thoughts and emotions, but let them pass. Simply note them, without judgement, and then let them go on their way.

Try it

You can practice mindfulness mediation almost anywhere. Sit comfortably. Close your eyes if you want to remove visual distractions.

Bring your attention to any sounds you hear around you. Is that a bird you hear? Maybe a car drove by. Simply note it.

If any thoughts enter your mind note them and let them move on past. Think of each thought like a cloud moving across a clear blue sky.

Focused meditation

During focused meditation you’ll be, well, focusing on an item. You can use any of your senses.

You may choose to gaze at an object, such as a candle flame, a fire, or the moon. You could also focus on a repetitive sound, such as the recording of a gong or singing bowls. You could also count your breaths.

The idea is that if your mind wanders then you bring it back to the focus of your attention.

Try it

Light a candle and position it so it’s at eye level. Keep your eyes soft as you gaze at the flame. You can let your eyes close if you want and keep that image of the flame in your mind.

Mantra meditation

Very similar to focused meditation, but the focus here is on a mantra that you speak out loud or silently. The idea is that the repetitive mantra helps to clear the mind.

The mantra can be a word, phrase, or sound. It can be an affirmation, such as “I am worthy,” or it can be the sound “om.”

Try it

Do you have a phrase or saying that is calming, empowering, or relaxes you? Use it.

Or try this…

Close your eyes and take one full minute to settle in by taking a few deep, cleansing breaths. Take notice of how you feel in your mind and body.

Start to repeat the mantra “So Hum” to yourself silently, slowly syncing the rhythm of your breath to the mantra. “So hum” is translated to “I am that.” It falls into the “oneness” concept – symbolizing that we are all connected to universal energy.

• As you inhale, silently repeat the word “So”

• As you exhale, silently repeat the word “Hum“

Each time you notice your mind wander, draw your attention back to your silent mantra. Align the pace of your mantra to the pace of your breath.

Body scan meditation

Also known as progressive meditation, this form aims to promote relaxation and reduce tension in your body.

You may tighten and relax one muscle group at time. Or you may be encouraged to imagine a light or wave gently flowing through your body, releasing tension as it goes.

Try it

Lie comfortable and close your eyes. Imagine a calming, white light above your head.

• Let it slowly pass down your body.

• As it moves feel that part of your body relax.

• Once the light reaches your feet continue to lie, your entire body relaxed.

Loving-kindness meditation

This form is also called “metta” meditation. “Metta’ means positive energy and kindness toward others.

The goal with this meditation is to develop kindness for all beings, yourself included.

You are often guided to direct loving kindness toward yourself, then to picture a relative or friend who has helped you. You then direct the loving kindness toward them.

You may also be encouraged to picture people you have difficultly with since this can be a great practice to increase understanding and decrease anger.

Try it

Find a comfortable position and close your eyes. Bring your attention to your heart.

• As you breathe in, imagine you are breathing in warmth, compassion, and unconditional love for yourself.

• As you breathe out, imagine you are directing that warmth, compassion, and unconditional love to the people around you.

• Start with close friends or relatives.

• Then move out to directing it to neutral acquaintances and then to those you don’t particularly like right now.

Spiritual meditation

This form of meditation is used in most religions and spiritual traditions. Spiritual meditation is practiced at home or in a place of worship and is beneficial for those seeking a deeper connection to a higher power.

The types of spiritual meditation are as diverse as the world’s religions and spiritual traditions. You are trusting that there is something bigger out there.

Movement meditation

You may picture someone sitting still in meditation, but movement can be meditative as well. This form of meditation can be especially beneficial to those who find peace in action.

There’s no right or wrong way to practice movement meditation. It can be anything where you are able to be present with your body and environment.

Try it

Common examples include

• Yoga

• Walking

• Tai chi

• Gardening

This form normally includes gentle forms of movement, but I know many runners that find a meditative state as they run.

Whichever form you of movement meditation you do, be in the moment. If you’re outside notice the trees, hear the birds, feel the breeze, and feel the ground.

Transcendental Meditation (TM)

TM has been popularized by celebrities touting its benefits. It involves sitting for 20 minutes with your eyes closed repeating a mantra given to you by your teacher. You do this twice daily.

Like other forms of meditation, TM has many benefits. However, this form is costly as the technique is taught exclusively by certified teachers. The fee, based on income, ranges between $$500-$900 for the required 4 sessions.

For more information on TM please go to www.tm.org

Doing any style of meditation consistently will lead to the best results. And you may have noticed that there is overlap between different types of meditation

You can’t meditate wrong. So I suggest that you try out a technique for a week and see what you think. Start with a few minutes and build from there.

Your mind will be busy. This is normal. Be patient. Meditation is NOT about forcefully clearing your mind of all thoughts but rather redirecting the focus to give yourself a mini break.

Which form of meditation will you try? Comment below!