(Tiny Tips) – Meditation is the practice of focusing your thoughts for a period of time, paying attention to your thoughts without dwelling on them. This can be done in silence or with the aid of chants, and is done for a variety of reasons, from religious or spiritual purposes to a method of inducing relaxation.
In recent years, meditation has become increasingly important as a way of managing stress in our busy modern world. There is also scientific evidence that meditation can be a useful tool in the fight against chronic conditions such as depression, heart disease, and chronic pain. (1,2,3)
This ancient practice comes in many different forms.
If you’re interested in trying meditation but don’t know where to start, here are seven types of meditation practices:
Mindfulness Meditation
Mindfulness meditation is the process of becoming fully aware of your awareness. Mindfulness means being aware of where we are and what we are doing and not overreacting to what is going on around us.
Mindfulness meditation can be done anywhere. Some people like to sit in a quiet place, close their eyes, and focus on their breathing. But you can be mindful at any time of the day, including on your way to work or while doing household chores.
When you practice mindfulness meditation, you observe your thoughts and feelings but let them pass without judgment. (4)
Transcendental Meditation
Transcendental meditation may sound fancy, but it’s actually a basic technique: You choose a mantra—a word, phrase, or sound—and repeat it for 20 minutes, twice a day. This is best done while seated and with your eyes closed.
Meditating in this way can help your body and mind completely relax, giving you a sense of peace and calm. (5, 6)
Guided Meditation
Guided meditation, sometimes called guided imagery or visualization, is a method of meditation in which you imagine images or situations in your mind that make you feel relaxed.
This process is usually led by a tour guide or teacher and is therefore “guided”. According to Mindworks.org, it’s generally recommended to use as many of the senses as possible, such as smells, sounds, and textures, to evoke calm in a relaxing space.
Vipassana Meditation (Sayagyi U Ba Khin Tradition)
Vipassana is an ancient Indian form of meditation that means seeing things as they are. It is over 2,500 years old and is attributed to the mindfulness meditation movement in the United States.
The purpose of Vipassana meditation is to achieve self-transformation through introspection. By focusing your attention on physical sensations, you can create a deep connection between your mind and body. According to teachers of this practice, this interconnectedness helps balance the mind and promotes love and compassion.
Traditionally, Vipassana is a 10-day course in which students must abstain from many things, including narcotics and sexual activity. (7)
Loving-kindness meditation (loving-kindness meditation)
Loving-kindness meditation, also known as loving-kindness meditation, is the practice of sending good wishes to others. Practitioners recite specific words and phrases designed to evoke warm feelings. This is also often seen in mindfulness and insight meditation.
The practice is usually performed while sitting in a comfortable, relaxed position. After taking a few deep breaths, repeat this slowly and evenly. This could include: “May I be happy.” May all be well for me. May I be at peace. May I be calm and relaxed. ”
After directing this loving kindness toward yourself for a while, you might begin to imagine a family member or friend who has helped you, and repeat the mantra again, this time using “you” instead of “I.”
As you continue to meditate, you can think about your family, friends, neighbors, or other people in your life. Practitioners are also encouraged to imagine people with whom they have difficulty.
Finally, end the meditation with the universal mantra: “May all sentient beings be happy.” (7.8)
Chakra Meditation
Chakra is an ancient Sanskrit word that translates as “wheel” and originated in India. Chakras refer to centers of energy and spiritual power in the body. It is believed that there are seven chakras. Each chakra is located in a different part of the body along the spine, and each chakra has a corresponding color.
Chakra meditation includes relaxation techniques designed to bring balance and health to the chakras. Some of these techniques include visually representing each chakra in the body and its corresponding color. Some people may light incense or use color-coded crystals for each chakra to help them focus during meditation. (9)
Yoga Meditation
The practice of yoga can be traced back to ancient India. Yoga classes and styles vary, but all involve a series of poses and controlled breathing exercises designed to increase flexibility and calm the mind.
These poses require balance and concentration, encouraging practitioners to be less distracted and more focused on the present moment. (5)
Which type of meditation you choose depends on several factors. If you have health problems and are new to yoga, talk to your doctor about which style might be right for you. (9)
FAQ for Meditation
What is meditation, and how does it differ from mindfulness?
Meditation is a mental practice that involves focusing your mind on a particular object, thought, or activity to achieve mental clarity, relaxation, and a sense of inner peace. Mindfulness is a type of meditation that focuses on being fully present and aware in the current moment without judgment.
What are the benefits of meditation?
Meditation offers a wide range of benefits, including reduced stress and anxiety, improved emotional well-being, increased concentration and mindfulness, enhanced self-awareness, and better control over thoughts and reactions.
How do I start meditating, and what are the different types of meditation?
To begin meditating, find a quiet and comfortable space, choose a meditation technique that resonates with you (such as mindfulness meditation, loving-kindness meditation, or transcendental meditation), and start with short sessions, gradually increasing the duration as you become more comfortable.
How often and how long should I meditate?
The frequency and duration of meditation can vary based on your preferences and schedule. Many beginners start with 5-10 minute sessions once or twice a day and gradually extend their practice. Consistency is more important than duration.
What should I do if my mind keeps wandering during meditation?
Wandering thoughts are common during meditation. When this happens, gently acknowledge the distraction without judgment and bring your focus back to your chosen point of concentration, whether it's your breath, a mantra, or a visual image. It's a normal part of the meditation process.
These FAQs provide a fundamental understanding of meditation and its benefits, making it easier for individuals to start and maintain a meditation practice.
Resources We Love
Editorial Sources and Fact-Checking
- Blanck P, Perleth S, Heidenreich T, et al. Effects of Mindfulness Exercises as Stand-Alone Intervention on Systems of Anxiety and Depression: Systemic Review and Meta-Analysis [PDF]. Behaviour Research and Therapy. 2018.
- Basu Ray I, Menezes AR, Malur P, et al. Meditation and Coronary Heart Disease: A Review of the Current Clinical Evidence [PDF]. The Ochsner Journal. Winter 2014.
- Hilton L, Hempel S, Ewing BA, et al. Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-Analysis. Annals of Behavioral Medicine. April 2017.
- Myths About Mindfulness. Mindful USC, University of Southern California.
- Meditation: A Simple, Fast Way to Reduce Stress. Mayo Clinic. April 29, 2022.
- What is TM? Transcendental Meditation.
- Vipassana Meditation. Dhamma.org.
- Greater Happiness in 5 Minutes a Day. Greater Good Magazine. September 10, 2012.
- What Is Chakra Meditation? Mindworks.
Additional Source
- What Is Guided Meditation? Mindworks.