What You Need to Know About 10 Different Types of Meditation and How to Begin

 

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If you ask ten people what meditation is, you could get ten different answers—all of which might be right. It's a tradition that has been practiced for thousands of years and is used in so many traditions that there are already millions of ways to do it. “It's a methodology that cultivates inward investigation,” Diana Winston, director of Mindfulness Education at UCLA's Mindful Awareness Research Center, says. What is the secret to meditation's long-term popularity? A increasing body of studies can hold the answer, confirming what many practitioners have been saying for years: Meditation has been found to assist with stress and anxiety management, cardiovascular risk reduction, chronic pain management, and sleep improvement.

You will be concerned that in order to reap these rewards, you must set aside time each week and strive to fully clear your mind. But, according to researchers, this isn't entirely accurate. Rashi Aggarwal, M.D., head of the residency training program and associate professor of psychiatry at Rutgers New Jersey Medical School in Newark, says, "That's too daunting for most of us." According to preliminary studies, even 10-minute mini-meditations can be helpful. What about clearing your mind? Dr. Aggarwal explains, "It's not about achieving excellence." “Meditation will help us teach our minds to drift and ruminate less, allowing us to separate ourselves from our worries.”

So, what is the safest method of meditation? “The kind you'll really do is the right type for you,” Winston says. “Experiment with a few different types, even though they aren't the usual. It's working if you're more concentrated and relaxed afterward. Let your instincts into consideration. Don't do it if it sounds strange. “Take a look at what you think makes sense.”

Experts describe the different forms of meditation and how to begin cultivating your own practice in the following sections.

1. Meditation that is mindful

What it's all about: Mindfulness is a state of being aware of one's surroundings. Meditation is based on Buddhist contemplative traditions; it integrates breathing sensations and teaches how to return one's mind to the present moment while distracted. It's a way of paying attention to the current encounters with a sense of wonder, vulnerability, and desire to be in that particular moment without judgement. Winston explains, "It's both a meditative exercise and a level of concentration at every given moment, no matter what you're doing."

What to do first: Begin with this easy mindfulness exercise: Instead of running through the shower, focus on the temperature and feel of the water droplets, the scent of the soap, and the rhythm of the water.

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2. Meditation that leads to transcendence

What it's all about: You'll communicate with an instructor who will tell you a mantra, which you will hear over and over in order to focus your mind and step above (or "transcend") your surface level of consciousness. The aim is to bring love, inspiration, and serenity back into your life.

What to do first: Here you can find a licensed TM trainer for one-on-one training for a fee. Alternatively, try this alternative exercise to TM: To calm your mind, set aside 20 minutes, relax in a comfortable chair, shut your eyes, take deep breaths, and concentrate solely on your mantra.

3. Habits in cultivation

What it's all about: Cultivation activities are drawn from the secularization of Buddhist teachings and concentrate on generating feelings of good will against yourself and others. You'll usually settle into a cozy chair or cushion and concentrate on your breathing while sending affirming thoughts and repeating meaningful phrases. The aim is to cultivate loving-kindness, sympathy, joy, and balance in ourselves and others, as well as a gentle attitude toward ourselves and others.

“These techniques are based on mindfulness, but they focus on maintaining a particular beneficial state of heart or mind,” Winston explains.

4. Imagery with a purpose

What it's all about: This form of meditation is more goal-oriented, in the sense that it is based on a single intention such as recovery, relaxing, or sleep planning. You'll be led along a sequence of prompts using imaginative imagery, such as exploring your beloved beach, feeling the sand between your toes, and sensing the waves lapping at your feet, and so on. According to Dr. Aggarwal, it's one of the simplest forms for beginners because of the step-by-step instructions.

What to do first : Listen to free meditations aimed at achieving personal goals, such as physical recovery from sickness, calming, forgiveness, or sleep preparation.

5. Prayer

What it's all about: Prayer is a kind of communion in which one communicates with God or a higher force that one understands personally. Although many people don't associate prayer with meditation, it's simply a technique for diverting one's thoughts away from the present moment in order to center one's heart and mind. “People pray in a variety of ways,” Winston explains. “Asking for what you desire, such as good health, is often necessary. It's mostly about deep listening, while other times it's about connecting with a greater force and feeling encouraged or grateful.”

What to do first : Many religious traditions, including Christianity, Judaism, Islam, and many more, practice it. It can be as easy as praying explicitly to God about your feelings, dreams, worries, and desires, or it can be as complicated as using a faith's existing prayers.

6. Meditation on movement

What it's all about: Action is used to help concentrate the mind during this form of meditation. Moving meditations, such as walking a maze, yoga, or tai chi, are examples of this. Your emphasis is on the individual gestures, which are normally followed by specific breathing exercises. This style of meditation is similar to mindfulness meditation.

What to do first : Try walking meditation or find a yoga or tai chi class in your area.

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7. Visualization meditation for the future

What it's all about: This approach is based on directed visualization, but it focuses on envisioning your future and setting expectations for your fitness, relationships, home, and work. “You imagine a great day tomorrow, six months from now, and five years from now. This “helps you get attuned to what you really need and what you say you value,” according to Dr. Aggarwal, as well as emphasis on the skills you'll need to accomplish these goals.

What to do first : Take a look at this meditation on being the best version of yourself / optimism.

8. Meditation in gratitude

What it's all about: This technique encourages optimism, hope, and durability. It can be as easy as sitting calmly and breathing slowly in and out while thinking about all the people you are grateful for, but directed visualizations can also be beneficial.

9. Bathing in the woods

What it's all about: The Japanese Ministry of Agriculture coined the word "tree bathing" in the 1980s to describe the act of absorbing the forest environment. The tradition helps people to spend time in nature, whether it's walking softly, relaxing quietly and concentrating on your breathing, or planting. In reality, a growing body of evidence suggests that being in nature benefits us in a variety of ways, including enhanced mental wellbeing, improved sleep, and increased feelings of attachment during periods of social isolation.

What to do first : Per day, spend at least 20 minutes outside. Only a few minutes is better than zero if you don't have a lot of time.

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10. Meditation for a body scan

What it's all about: This method of meditation, also known as radical relaxation, consistently directs you to concentrate on various areas of the body, from your toes to your ears. Its aim is to help you become more aware of your body's stimuli and to ease discomfort. This can be done seated, sitting, or lying down, and it is always recommended that you do it before bed.