Meditation is a tradition that originated in ancient India as an Ayurvedic practice. Currently, meditation has gained wider acceptance across the globe due to its benefits. In general, meditation is a wellness practice that aids in reducing stress and anxiety. It also plays a significant role in providing us with calmness and relaxation. It contributes both to our mental as well as our physical health simultaneously. There are different types of meditation practiced by people based on their requirements, time, and ability to focus or concentrate. There are chiefly two ways of practicing meditation. They include guided and unguided meditation practices. For guided meditation practice, you can rely upon a guru, a trainer, or make use of a meditation application, which you can download in your smart gadgets. When you decide to engage in meditation, it is essential to understand that the cornerstone of practicing meditation is to remain disciplined, and you have to be yourself. Wellness, attention, and compassion are the other chief elements to be considered while practicing meditation.
Here, we will be discussing the different types of meditation, how to perform meditation, and its benefits. Read on to find out more about these topics!
Types of Meditation: The ancient concept of meditation has evolved with time. In the Indian tradition, the different forms of meditation are Yoga meditation, Chakra meditation, Vipassana meditation, and transcendental meditation. Now, there are many types of meditational practices, which have grown from various traditions in India and other Eastern countries. Some of the significant types of meditation include-
Mindful meditation- It is an act of remaining aware of the activity you are doing in the present. Whether you are cooking or sitting under the shade of a tree, you have to bring awareness to the activities you are performing. Some of the things to consider while practicing mindful meditation are-
1. You can keep your eyes closed. You can even keep them open to create a sense of attachment with the task you are doing.
2. It is essential to appreciate your breathing.
3. You can remain in a comfortable position. The cross-legged seated position is highly beneficial in practicing meditation.
4. Thoughts would interrupt you. But, do not be carried away by them.
5. You have to redirect your thoughts and focus on your breathing.
Regular practice of mindful meditation can improve your concentration. It can also assist in regulating your emotions. Try to find at least five to ten minutes a day to practice mindful meditation.
Loving Kindness Meditation - It is also known as Metta meditation. It is a practice that helps in enhancing our kindness towards others. You can include the silent repetition of mantras to gain focus. You can practice Loving Kindness Meditation to satisfy your relationship. You can practice it by following these simple steps. They are-
1. Sit comfortably with your eyes closed.
2. Try to bring awareness to your inner self.
3. Focus on your breathing.
4. Think of a person closely connected to you standing by your right side. You have to feel love.
5. You have to do the same on all four sides.
6. You can recite the mantra "May I be happy, may I be healthy, may I be safe." for your wellness.
7. You can chant the same for the people in your thoughts as well. "May you be happy, may you be healthy, may you be safe."
8. After the complication of the practice, you can open your eyes.
The practice of Loving Kindness Meditation can help in resolving conflicts. It can also aid in understanding the importance of conviction and kindness.
Body Scan Meditation - It is a way of consciously relaxing the different parts of your body. You can start by focusing on your head or your feet. You can then continue it with other body parts. It is better to practice body scan meditation when you find it difficult to focus on your breathing. It is also helpful in relaxing tight shoulders and neck. It can also aid those who are suffering from chronic pain. Body scan meditation can assist you in focusing on self-care as well.
Walking Meditation - If you find it hard to sit in a place and focus on your breathing, you can always opt for walking meditation. It aids in improving the mind-body connection. You can take a walk in the park or any other calm place. Try to avoid using mobile phones or other gadgets while you are practicing walking meditation.
Yoga Meditation - Yoga is a practice that gives emphasis to meditation. Shavasana is a resting pose with our eyes closed in Yoga. It helps in calming our mind and body. It can reduce fatigue as well as improve our ability to focus. It can also boost our energy and confidence. The regular practice of yoga meditation is beneficial for the health of both our mind and body.
Mantra Meditation - It is a practice in which we have to focus on the vibrations of the mantra we are chanting. It aids in providing positive energy.
Visualization - Here, you have to imagine someone or something. Instead of focusing on your breathing, you have to concentrate on the image. You have to observe your mind and also focus on the physical sensation gained from it.
Chakra Meditation - It is an effective way of healing Chakra imbalances in your body. You can accompany aromatherapy and the application of essential oils in this healing process.
Transcendental Meditation - It is a practice in which you are attempting to move beyond the material realm. Here, you can chant mantras like "Om" to enhance your focus.
How to practice meditation?: Different types of meditation practices have different ways of performing it. In a general sense, here are some of the steps you have to include while meditating. They are-
1. Try to sit in a comfortable place without any interference.
2. Be relaxed and don't stress yourself. If you are comfortable sitting on a chair, you can practice meditation there.
3. Try to breathe gently.
4. Try to focus on your inhalations and exhalations.
5. There is nothing wrong with letting your mind wander. But always try to redirect your thoughts.
Meditate for two to twenty minutes, depending on the time you have. Beginners can meditate for a maximum of ten minutes. Always keep in mind, it is not the amount of time you spend on meditation that matters. It is the quality and consistency that matters.
Benefits of meditation: Meditation has a plethora of benefits. It can aid you in improving your physical, emotional, and psychological health as well. Some of the benefits include-
1. Reduces stress, anxiety, and tension.
2. Decrease the chances of facing depression.
3. Improves our concentration and focus.
4. It aids in controlling pain and grief.
5. It helps to fight addiction.
6. It assists in bringing emotional stability.
7. It can improve your self-esteem, confidence, and awareness.
These are some of the many benefits of incorporating meditation into your life. Meditation, thus, is a mindful practice, which aids in your overall wellbeing. In this busy world, meditation can help you remain confident, calm, and composed.