I know, you’ve heard it before, right? Meditation can be beneficial for your mental health. But without knowing how to meditate, it can be quite difficult to get into.
Some people think meditation is an art that can only be practiced by monks or life gurus. Well let me tell you, this is not the case!
Meditation is not as complicated as people can make it out to be. And it can be practiced by anybody.
WHAT ARE THE BENEFITS?
There are several benefits to meditation, these include.
- Reduction in stress
- An increase in your attention span
- Improved self-image
- Can improve sleep
- Helping control pain
- Regulate negative emotions
Many people worry that they’re not meditating correctly. But, there are many different types of popular meditations. And different types can suit people at different times.
The main types of meditation include.
Mindfulness meditation originates from Buddhists. And is the most popular meditation type in the western world.
It involves acknowledging your thoughts, letting them pass through your mind, and not being judgmental of them.
It can help to focus on your breath or an object while you are observing thoughts and bodily sensations.
Benefits of mindfulness-based meditation include a decrease in depressive symptoms, increased emotional regulation, and reduced anxiety and stress.
Focussed meditation involves using any one of your five senses. You can focus on something such as your breath, or on an external object such as staring at the flame of a candle.
This can help to increase your attention span. For those of you who are like me and struggle to concentrate on anything! It can also help your self-awareness. So, it’s a win-win right?
Visualisation meditation is very much how it sounds, deeply visualising positive things. You use your five senses to enrich your meditation experience and bring your positive thoughts closer to reality.
Visualisation is a great tool for you to use. It can aid both mental and physical well-being. It can also provide you with greater compassion for others and yourself.
Spiritual meditation focusses on getting an understanding of spiritual meaning. It also focusses on a connection to a god or a higher power.
This type of meditation can give you a strong sense of belonging. And it can also make you less reactive to both internal and external factors.
So next time your boss dumps a pile of work on you at 4:59 PM on a Friday, a little bit of spiritual meditation can go a long way. Especially if you’re likely to say or do something that you may regret!
Movement meditation is a form where you use movement to experience a deeper connection within your body.
Movement can make you feel a connection with the world and what is going on around you, and make you feel more emotionally centred. I have found from personal experience that going for a walk and being mindful of the sensations of nature can benefit you and make you grateful for what you have in your life.
Mantra meditation uses a word, phrase or sound to clear your mind. Some people find this type of meditation easier as you focus on your sound and not your breath.
This can make you feel a greater sense of calm and reduce short-term anxiety. And let’s be honest, who wouldn’t want that?
Transcendental meditation was developed to quiet the mind, and it involves the use of a mantra. It can be taught by a certified transcendental meditation teacher.
Like many of the rest of the forms of meditation, transcendental meditation can help reduce stress and minimise anxiety.
Progressive meditation is a practice of promoting relaxation and decreasing tension in the body. This makes use of tightening and then relaxing one muscle group at a time.
By reducing muscle tension, the body needs less oxygen. This can reduce fatigue and anxiety, and feels amazing, like seriously. Try it, try it right now.
Loving-kindness meditation is when you mentally send kindness, compassion, and goodwill to others. Can be very useful for those of us who hold onto anger.
This can help silence that negative voice inside your head. We all know what this is like. How that inner critic can pick away at everything you do.
By practicing this form you aren’t getting rid of that critic. But rather making it more constructive and useful to you.
So, there we have it! 9 types of meditation for you to try.
If you would like to try meditation but feel that you’d need some support. Consider the balance app which has a free year’s trial. There is also currently 40% off a year’s subscription to the calm app. Both are great options with an array of meditation content to help you get the most out of your practice.