In cultures around the world, meditation is still practiced to promote harmony and inner peace, despite its ancient origins. Meditation is to the mind what exercise is to the body. In the same way that regular physical exercise benefits your body, mental exercise is equally beneficial. Mental focus and awareness as well as observations, breathing exercises, and attention to your breath form a blend of meditation that helps you gain clarity, reduce stress, and express your feelings.
While meditation has no right or wrong method, it is important to find a practice that suits you and is comfortable for you. When you're new to meditation, it's better to adhere to a certain meditation approach rather than trying to get into all of them at once. Here, we will dive into the top 10 meditation types you can follow if you are just getting started on this beautiful journey.
Practicing breath awareness is a meditative technique that focuses on the ability to breathe deeply and exhale to suppress any intrusive or unproductive thoughts. Its goal is to keep your thoughts from wandering, allowing you to achieve emotional stability and clear your mind. Through a simple breath-focused meditation, one can enhance their ability to focus, decrease the tendency to wander their minds, improve their arousal levels, enjoy more positive emotions, and become less emotional.
Mindfulness is a form of meditation that encourages the practitioner to be fully present in the moment. A body scan meditation is an example of something like mindfulness practice that involves breathing mindfully, guided imagery, or simply tuning in to what you're feeling. An important aspect of mindful meditation is being completely aware of your body and the surroundings and staying in the present moment. Zen meditation aims to achieve a relaxed state of awareness without judging one's thoughts, body, or surroundings.
Walking Meditation is a practice derived from Zen Buddhism and known as kinhin, which involves practicing walking meditation with both hands in a fist behind the back and the other within it, emulating the motion of walking and sitting. When practicing walking meditation, the user alternates between long periods of sitting and walking. Movement meditation may be the way to go for you if you have trouble sitting still. Movement meditation is often associated with yoga, although it can also involve woodland walks, gardening, qigong, and other gentle forms of exercise.
Numerous teachings, including those of the Hindu and Buddhist traditions, emphasize mantra meditation. The mind is cleared through a repetitive sound in this form of meditation. An option for the mantra is to chant it silently or out loud, such as the popular "Om." The mantra can be chanted daily. The Buddhist faith is perhaps the most well-known of cultures that use mantras. It has been used for millennia as a method of chanting. Most mantras are repeated for a cycle of 40 days, but for a beginning practitioner, it may not be practical. Mantra meditation is popular among some people because it is easier to concentrate on a word than on their breath.
Loving Kindness Meditation
Loving-kindness meditation, also known as, Metta meditation encourages compassion, kindness, and acceptance between individuals. The practice of deep breathing opens the practitioner to loving-kindness. Their message becomes one of love and kindness, which is sent to the world, to specific people, or to their loved ones. It may be ideal for those who are holding feelings of anger and resentment since this type of meditation promotes compassion and kindness. Loving-kindness meditation can eradicate stress-inducing negative feelings and thoughts by cultivating feelings of love and kindness.
Meditation encourages heightened awareness, slower breathing, and greater acceptance through a variety of techniques. The benefits of meditation range from reducing stress to finding spiritual enlightenment. Meditating daily can help you manage stress effectively. Even those who have difficulty sitting still can benefit from many simple quick techniques. In reality, it doesn't take a lot of time to meditate, and the health benefits alone are worth the effort.