Types of Meditation

In this article, we will explore in detail Types of Meditation. Meditation has been utilized for centuries, with its origins in ancient cultures and religions. Today, it’s a global practice, with countless enjoying its profound impact on mental, emotional, and physical wellbeing. With all of the options out there, however, how can one possibly choose one that’s ideal for them? In this article, we’ll explore the most prevalent types of meditation, breaking down each with its respective character, its benefits, and tips for getting started. Regardless of whether one is a new practitioner or a seasoned one, with this article, one will find a practice that works for them.

What Is Meditation, and How Can It Help?

Meditation is a practice of training your mind in focusing and refocusing your mind. It’s not about eradicating your mind and entering a state of eternal bliss (though bliss can be a lovely added bonus!). Instead, it’s about creating awareness, presence, and a deeper knowing of yourself and your environment.

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Research has actually confirmed that meditation can calm tension, sharpen one’s mind, enhance mental wellness, and even enhance overall bodily wellness through reduced blood pressure and increased sleep efficiency. In a 2021 review in JAMA Internal Medicine, it’s been confirmed that mindfulness meditation can have a powerful impact in reducing symptoms of depression and anxiety. With such strong motivation, it’s no wonder that meditation is a fixture of modern wellness regimens.

But not all forms of meditation are the same. Let’s go through them and understand what distinguishes them. 

Mindfulness Meditation

What It Is

Mindfulness meditation is most common Western form of meditation. It involves putting your awareness in a non-judgmental state in the current moment. You attend to your breath, your sensations in your body, or your thinking when it arises, simply noting them but not getting drawn in. May You Like: 112 Meditations for Self Realization

How to practice:

• Sit comfortably with your eyes closed.
• Bring your awareness to your breath, feeling the sensation of air moving in and out through your nose.
• When your mind wanders (which it will!) simply gently refocus your awareness onto your breath.

Benefits:

Mindfulness meditation is an ideal device for minimizing tension and improving concentration. It’s a starting point for many other types of meditation, too. In a study at Harvard University, eight weeks of mindfulness meditation actually increased density in brain tissue, in areas for emotion and for memory.

Who It’s For:

Anyone looking to build presence and ease tension. It’s a useful one for beginners in that it’s simple and doesn’t involve any training or special equipment.

Transcendental Meditation (TM)

What It Is

Transcendental Meditation, TM for short, is a mantra meditation practice developed in India. It entails repeating a personalized mantra, a sound or a word, in a quiet manner to allow the mind to settle in a state of deep calm and quietude.

How to practice:

• Sit comfortably with your eyes closed.
• Silently repeat your mantra (supplied by a qualified TM teacher) for 20 minutes, twice a day
• When thoughts arise, gently return to your mantra.

Benefits:

TM is renowned for its ability to calm tension and promote deep relaxation. TM can actually lower blood pressure and heart disease risk, according to a study in The American Journal of Cardiology. Celebrities including Oprah Winfrey and Hugh Jackman utilize it for its relaxing capabilities.

Who It’s For:

Those who prefer a guided practice and will make a financial investment in training with a qualified TM teacher

Loving-Kindness Meditation (Metta)

What It Is

Loving-kindness meditation, or Metta, is a practice of developing love and compassion for yourself and for all living beings. It consists of saying in a quiet voice, "May I be happy, may I be healthy" and extending such wishes towards everyone else.

How to Practice

• Sit comfortably and close your eyes.
• Begin by sending positive feelings towards yourself, with such statements as "I can, I will, I must."
• Gradually extend them to family and friends, acquaintances, and even to those whom you have difficulty with.

Benefits:

This practice helps in creating empathies and lessens hostile feelings including anger and resentments. As per a University of North Carolina study, positive feelings and social cohesion can be increased through loving-kindness meditation.

Who It’s For:

Anyone looking to enhance their mental well-being and develop healthy relationships

Body Scan Meditation

What It Is

Body scan meditation involves mentally scanning your body, beginning at your head and working your way down to your toes, for sensations, tension, and any feelings of tension.

How to Practice:

• Lie down or sit comfortably.
• Close your eyes and bring your awareness to your head, at its topmost region.
• Slowly move your focus down through your body, noticing any sensations without judgment.

Benefits:

This practice is most effective in reducing tension in one’s body and inducing a state of calm. It’s even being used in mindfulness-based stress reduction (MBSR) therapy for managing ongoing tension and pain.

Who It’s For:

Those who have tension in their body and desire to intensify mind-body awareness

Zen Meditation (Zazen)

What It Is

Zen meditation, or Zazen, is a Buddhist practice in which one sits in a traditional position and watches for the breath, a paradoxical statement, and a paradoxical question, respectively.

How to Practice:

• Sit on a cushion with your hands in your lap, folded together, and your legs crossed.
• Focus on your breath, or a koan, such as "What is one sound of one clapping?"
• When thoughts occur, simply acknowledge them and then let them pass.

Benefits:

Zen meditation is renowned for its ability to build awareness and discipline. It’s most regularly conducted in communities of Zen Buddhist but can actually be utilized for lay use.

Who It’s For:

Those interested in a stricter, traditional practice, or in studying Buddhist philosophy

Guided Meditation

What It Is

Guided meditation involves listening to a teacher, or a tape, that takes you through a visualization exercise, a relaxation exercise, etc. It is having your own individual tour guide for your practice of meditation.

How to Practice

• Find a guided audio file for a guided meditation (e.g., Headspace, Calm, etc.).
• Sit or lay down comfortably and comply with the following:

Benefits: 

Guided meditation is ideal for beginners, and for any one who cannot sit in quiet and meditate alone. Guided meditation can even be crafted for a specific intention, such as confidence, sleep, etc. 

Who It’s For: 

Anyone who seeks structure and guidance in practice 

Movement Meditation 

What It Is 

Movement meditation involves actual motion like walking, yoga, or tai chi as a point of awareness. It’s a perfect alternative for those who can’t sit still. 

How to Practice 

• Choose a practice, for instance, a yoga practice 
• Focus on your bodily sensations when in motion, and stay present in your awareness. 

Benefits: 

This practice unites both awareness and exercise for wellness, and thus, is ideal for both tension reduction and overall general wellbeing improvement. 

Who It’s For: 

Active individuals and those who prefer a more energetic style of meditation 

Conclusion: 

Finding your Ideal Practice Meditation is an incredibly personal journey, and no two techniques will suit everyone. What's key is to try a range and find one that suits your style. Do you have a desire for the simplicity of mindfulness, a heartfulness of loving-kindness, or a formality of Zen, but whatever your style, a practice can be found that will enable you to build peace, awareness, and a deeper level of connectivity. 

Remember, meditation isn't perfect, but about presence and being present. As founder of MBSR, Jon Kabat-Zinn, wisely instructed, "You can't stop the waves, but you can learn to surf." So why not dip your toe in and explore for yourself the life-altering potential of meditation? Your mind (and your body) will thank you.