Meditation is a highly personal practice, and what one person finds to be their favorite type of meditation may not be the same for someone else. The best meditation for you will depend on your goals, preferences, and needs. A Body Scan Meditation and Guided Visualization Meditation would be an excellent way to start.
The following are some types of meditation:
Transcendental Meditation (TM): TM is a mantra-based meditation technique that involves silently repeating a specific sound or word (mantra) to achieve a state of deep relaxation and awareness. The goal of Transcendental Meditation is the state of enlightenment. We experience inner calmness, that quiet state of least excitement, even when we are dynamically busy. In this Hindu tradition, you sit in Lotus, internally chant a mantra, and focus on rising above the negativity. However, learning how to practice this form of meditation effectively, expert guidance is recommended. There are internet resources, classes, or even meditation retreats to better understand this form of meditation.
Heart Rhythm Meditation (HRM): Heart rhythm meditation is a downward meditation because it focuses energy on developing the application of consciousness. This form of meditation concentrates primarily on the heart, emphasizing breathing. The purpose is to experience the mystics’ mantra, “I am a part of all things, and all things are a part of me.” HRM is a triple-threat form of meditation because individuals experience physical, emotional, and spiritual benefits. It helps the individual better handle stress and develop an appreciative and joyous spirit.
Kundalini: Unlike HRM, Kundalini is a form of upward mediation focusing on the rising energy stream. This form of meditation has roots in Buddhism and Hindu teachings. Many believe this to be a metaphoric form of meditation; however, those who can access the dormant energy can attest to its healing benefits. To access this energy, the individual must concentrate on their breathing as it flows through the energy centers in the body.
Guided Visualization: Guided visualization is for spiritual healing, stress relief, or personal development. The inspiration comes from Buddha, “The mind is everything. What you think you become.” Among other factors that set this form of meditation apart, the emphasis on one specific goal is defining. By imagining relaxing and a positive specific experience, the body will respond by releasing chemicals that generate feelings of positivity. In guided meditation, an instructor or a recorded voice guides you through a meditation or visualization.
Qi Gong: Qi Gong is a favorite meditation because it improves posture, respiration, and the ability to relax more easily. It is one of the oldest forms of meditation and derives from ancient Chinese society. This health and wellness art form uses breath to circulate energy through the body and energy centers. The focused combination of breathing techniques, movement, and meditation helps individuals control their stress reactions.
Zazen: Zazen is the heart of Zen Buddhist practice and translates to “seated meditation.” This method is initially the easiest to engage in because it relies on self-guidance; however, the lack of guidance can make it difficult to progress in the future. Regardless, the mental benefits of Zazen are vast because you aim to forget all judgmental thoughts, ideas, and images. After sitting comfortably, ensure that the back is completely straight and you are centered. Breathing is an essential element of Zazen, and this position will allow the breath to deepen and enhance the experience by letting thoughts come and go without attachment.
Mindfulness: Mindfulness also comes from the Buddhist tradition. Conjuring mindfulness is essential in overcoming suffering and understanding natural wisdom. It is all about acknowledging reality by letting the mind wander, accepting any thoughts, and understanding the present moment without judgment. Perform mindfulness by sitting with closed eyes, crossed legs, straight back, and paying attention to breathing in and out. The individual focuses on their breathing, and when wandering thoughts emerge, one returns to concentrate on the object of meditation, breathing. Research has found that a regimen of mindfulness can reduce anxiety, depression, and stress and increase self-awareness.
Loving-Kindness Meditation (Metta): Metta meditation is centered on cultivating feelings of love and compassion toward oneself and others in a graded way to eventually include all living beings, both seen and unseen, across the cosmos. Metta is sometimes translated as “universal friendliness” to emphasize the impersonal nature of the affection generated, free from any desire or expectation of return. It involves repeating positive phrases to send well-wishes and goodwill. Recent scientific research has shown that LKM enhances mental well-being in many ways.
Yoga Nidra: Yoga Nidra is a form of guided meditation known as “yogic sleep” or “effortless relaxation.” It’s usually practiced lying down with a teacher guiding the session. This guided meditation is profoundly relaxing to help reduce stress and insomnia and enhance self-awareness. The practice draws our attention inwards and surfs between the states of wakefulness and sleep, where our body finds its natural state of equilibrium. The breath balances and becomes quiet; unconscious and conscious aspects of the mind reveal themselves, and we fall into an innate state of deep, blissful awareness.
Body Scan Meditation: The body scan is a mindfulness meditation practice involving scanning your body for pain, tension, or anything out of the ordinary by systematically focusing on different parts of the body, releasing tension, and promoting relaxation. It can help you feel more connected to your physical and emotional self. With the body scan method, you can become more mindful of your bodily sensations. This knowledge can make addressing what’s wrong physically and emotionally easier, improving body and mind wellness.
Chakra Meditation: Chakra meditation involves focusing on the energy centers within the body. Practitioners focus on each chakra to unblock it, restore balance, address specific associated issues, and align their energy to improve wellness. Blockages cause different symptoms depending on the chakra.
Vipassana Meditation: Vipassana involves observing bodily sensations and the impermanence of thoughts and emotions to gain insight and wisdom. This form of mindfulness meditation comes from the original teachings of the Buddha. It is a way of observing oneself without judgment, and it is said to help achieve enlightenment.
Walking Meditation: Walking meditation is a form of meditation in motion; it involves walking slowly and mindfully, paying close attention to each step, and breathing. This practice is about awareness of our body and physical sensations as we move. Our eyes are open, and our mind and body are rooted in the present.
Breath Awareness Meditation: Breath awareness meditation is a form of mindful breathing practice that improves concentration, reduces stress and anxiety, and experiences stillness. The main goal is to block passing thoughts and emotions while shifting your attention solely to your breathing. However, as the mind is a crowded, busy space, thoughts tend to surface once you start trying to concentrate. The solution is not to get restless and agitated; acknowledge the thoughts and slowly divert your attention away, back to breathing and tranquility.
Only some meditation methods will be your favorite. Try these out and see which one helps you achieve the inner peace you seek. Once you have found your go-to way, incorporate that into your daily schedule to best combat the enormous stress levels synonymous with life.
Your favorite type of meditation may change over time as you explore and experience different practices. Finding the one that resonates with you and supports your physical, mental, and emotional well-being is essential. Remember that consistency and practice are vital to reaping the benefits of meditation.
