Seven Types of Meditation to Try
When we think of meditation, we envision a serene and tranquil setting, where we can escape the chaos of everyday life. It is a state of deep mindfulness and inner peace, where the focus is on calming the mind and centering oneself. The image of someone sitting cross-legged with closed eyes, breathing slowly and deeply, often comes to mind. However, if that thought feels overwhelming, it can be difficult to take the first step in starting your meditation practice. (Read more about starting a practice here.) But there are many different ways to meditate. Finding what works for you is the key to a successful practice.
Here are several ways to meditate that you may not have considered:
Focused Breathing
Focused breathing is exactly as it sounds- sitting quietly and focusing in on your breath.
Try It:
Find a comfortable spot and sit up straight.
Observe your breath- notice the inhale and exhale.
Now notice the gaps between your breathing.
Sit as still as possible.
If your mind starts to have thoughts or wander, just refocus in on your breath.
Box Breathing
Box Breathing is a great way to stimulate your vagus nerve, and it will quickly calm your mind and relacx your body.
Try It:
Inhale for 4 seconds.
Hold your breath for 4 seconds.
Exhale for 4 seconds.
Hold your breath for 4 seconds.
Repeat as many times as you need.
Mindfulness
Mindfulness is my favorite form of meditation, as I can practice it anywhere, anytime. With mindfulness meditation, we focus on being aware of what you're sensing and feeling in the moment, without any judgment.
Try It:
You can practice mindfulness while sitting still in a quiet room, or practice it during a repetitive activity.
Focus on your breath, or on each movement of the activity. Focus on the breath, or focus on the activity with intent.
Repeat several times, or set an alarm for a specific amount of time.
Walking Meditation
Clearly, this type of meditation is practiced while walking. It’s my favorite form of active meditation, and I often practice at the end of my work day.
Try It:
Choose a path. It can be at a park, in your neighborhood, or even a space in your home. Consider a short path when starting out.
Begin walking.
Bring your awareness to your body, and each step as you move forward.
Focus on your breathing, and the movement of your feet. Notice the sensation of each step, and find a rhythm as you complete your walk. Feel free to stop and enjoy a moment of calm if you notice something special along your walk (such as a flower or tree).
When your mind starts to wander, bring your focus back to the movement of your walk.
As you complete your walk, take a few deep breaths to close out the meditation.
Mantras
Mantras can help you find a natural breathing rhythm when meditating. They can also help shift your perspective and increase self compassion.
Try It:
Choose a mantra. Some simple mantras are syllables or sounds, such as “om.” You may also want to choose a word or short phrase to focus in on how you’re feeling or want to feel.
Set a timer for however long you’d like to meditate.
Find a comfortable position, and relax into your breath.
Continue breathing slowly, and begin to repeat your mantra, either out loud or silently to yourself.
Settle into a rhythm, and notice how your mantra feels.
When your timer goes off, notice any feelings or thoughts that may have come up during the meditation. If you so desire, jot them down in your journal.
Close out the meditation with a few short breaths.
Do Nothing Meditation
I love this form of meditation when I’ve got a jam-packed day, and find it difficult to fit in meditation. With this form of meditation, you literally do nothing. There is no focusing on thoughts or breath. Just sit and let your mind wander as it may. Enjoy a few moments of peace.
Try It:
Stop what you’re doing and just pause. Just stop and sit there.
Breath. There’s no right way to do it. Just breath in and out. Even if you can only manage the time for a quick inhale/exhale, that’s all you need to do.
Repeat as needed.
Nature Meditation
Connecting with nature has many benefits. Nature Meditation can be a short pause, or a longer, focused meditation. It can be simply looking up at the sky, or sitting in a quiet park for an extended period of time. It’s another great meditation to do when you don’t have much time, but need a quick connection with nature.
Try It:
Choose something in nature- the sky, a tree, water or a rock.
Focus in on the object and just simply observe it for a few moments.
Notice the shape, color, texture or movement of the object.
Connect with nature in this way as many times as needed throughout the day.
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I hope this blog has given you some new thoughts on meditation. There’s no right or wrong way to meditate, and there’s no one size fits all. These are just a few examples of ways you can incorporate meditation into your day to day life. I hope you find one or two new methods to give meditation a try. Let me know in the comments if any of these methods helped, and which you found most beneficial!
References:
https://psychcentral.com/health/types-of-meditation
https://www.headspace.com/meditation/techniques
https://www.verywellmind.com/types-of-meditation-to-find-your-calm-8553523