In recent years, meditation has become increasingly popular in the West, and there appear to be a growing variety of distinct styles of meditation that can be practiced. While this may be puzzling, the benefits that good meditation techniques offer are undeniable. In fact, the answer to the question “does meditation truly work?” is a hearty “yes”!
In reality, studies have shown that the benefits of meditation include a decrease in pain, a drop in blood pressure, a rise in feelings of wellbeing, and an increase in self-compassion. While there are many arguments in favor of the health advantages of meditation, science still has a lot to learn about this age-old practice. In fact, meditation is occasionally promoted by the media as a panacea. Furthermore, despite the fact that recent studies have shown that meditation can help people with anxiety and depression, it doesn’t appear that it is any more successful than other types of treatment, including medicine or exercise. How do you choose the ideal meditation technique for you in light of this?
To experience all of the advantages, a regular meditation practice must be committed to. Finding a personal meditation style or method that you are at ease with is crucial, to be sure. That’s because you’re more likely to stick with meditation if you find your favored method. There is no right or wrong method to meditate, though. We advise you to pick a type that resonates with your spiritual side. Try a few of these meditation techniques to find which one you prefer.
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1. Focused meditation
suitable for newcomers and people who require attention support.
It is also worth selecting a type of meditation that can help you endure because research has shown that years of consistent meditation practice can result in an increase in the area of grey matter in the brain. The senses are the focus of focused meditation. When you concentrate on a mental image of something, like a light or a flower, you are practicing visualization. A popular tactic is this one. On occasion, you could be requested to concentrate on your sense of touch or sound. The act of breathing and the movement of energy throughout your body are additional concentration centers.
2. Mantra meditation
For people who find quiet irritating and find calm and relaxation in repetition, this is one of the best meditation techniques.
The practice of mantra meditation dates back thousands of years. You merely repeat a “mantra,” such as the enigmatic Sanskrit word “Om,” in chanting or reciting (claimed to be the origin of all sound). Repeating something causes your mind to unwind, whether you chant silently in your head or out loud. As an alternative, you may select a motivational saying that is special to you. There are two ways to practice mantra meditation: individually or in a group.
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3. Transcendental meditation (TM)
A type of meditation that can be suitable for someone looking for a more organized approach. or enthusiastic newcomers who are prepared to engage in regular practice.
Transcendental meditation (TM), which was developed by Maharishi Mahesh Yogi and has more than five million practitioners worldwide, is the kind that has drawn the greatest attention from academics. For instance, studies by the AHA have demonstrated that TM can lower blood pressure.
Transcendental meditation helps you focus by using a number of Sanskrit words and mantras as opposed to just following your breath. Based on details like gender or year of birth, each pupil is given a unique mantra. Transcendental meditation is advised to be practiced twice day for 20 minutes while comfortably seated. Another type is Vedic meditation.
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4. Spiritual meditation
Spiritual meditation might be your greatest personal meditation technique if you enjoy solitude.
According to scientific research, spiritual meditation can help lower high blood pressure and avoid heart disease. Similar to prayer, spiritual meditation uses a variety of techniques to help the practitioner enter a more introspective and thoughtful state. You enjoy the quiet, whether at home or in a place of worship, and gradually allow your thoughts to stray to a private query or prayer. Some individuals discover that their innermost inquiries have answers. Some believe that the solution comes from the outside, such as God or the universe.
5. Mindfulness meditation
Perhaps appropriate for someone without frequent access to a group or teacher. Mindfulness meditation is the cornerstone of Buddhist doctrine. It serves as a catch-all phrase for meditation methods that instruct us to accept everything that occurs without condemnation. To deal with unexpected events and relieve tension as they happen while cultivating a sense of surrender to circumstances beyond our control.
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According to studies, practicing mindfulness meditation can help those who are depressed feel better. This type of meditation can be practiced alone, making it especially ideal for people without access to a class or teacher. It also involves little effort, like many different meditation techniques.
6. Gratitude meditation
Maybe suitable for someone who wants to meditate at any hour of the day. One of the simplest types of meditation you may attempt is gratitude meditation, which you can practice wherever you are, even when you’re on the road. This style of meditation is thinking about the things for which you are grateful while allowing the feeling of gratitude to firmly root itself within you. Better mental health, a greater sense of well-being, and stronger interpersonal ties are all advantages.
7. Vipassana meditation
For seasoned meditators, contemplate going even deeper inside of yourself. To “see things as they truly are” is what vipassana means. One of the oldest forms of meditation is vipassana. In fact, it’s said to be the type of meditation the Buddha himself taught. Vipassana meditation emphasizes the profound link between the mind and body and is a technique for self-transformation through self-observation.
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For the full advantages of any style of meditation, dedication is required. Finding a specific meditation method that is comfortable for you is crucial, in fact. The Vipassana meditation method can be developed on ten-day silent retreats. Communication of any form is typically strictly forbidden during these activities. If you want to try a ten-day retreat, it is advised that you already have a basic understanding of meditation and have some experience maintaining long periods of stillness and peace.
8. Six phase meditation
Perfect for people looking to increase kindness, happiness, and productivity. A more recent meditation method called six phase meditation combines information on spiritual development with knowledge of how our brains function. This six-step guided meditation, which can take up to 20 minutes each day, addresses major obstacles to practicing meditation. Six topics are covered in this type of meditation: connection, gratitude, forgiveness, visualization, and blessing of daily intention.
Lowering anxiety and stress, establishing a creative and intuitive connection, developing compassion and fulfillment, and boosting happiness and productivity are the key objectives of the six-phase meditation technique.
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9. Movement meditation
Could work for you if you get distracted when you’re still. Instead, if you spend your days at a computer and prefer to find peace via movement.
Active meditation techniques fall under the broad genre of movement meditation. Hatha yoga, forest bathing, gardening, or even cleaning are all examples of gentle, repetitive activities that can help you focus and stay in the present. Researchers at Oregon University discovered a significant reduction in pain in fibromyalgia patients who used this style of meditation.
10. Loving kindness meditation
Perfect for anyone who wish to increase their capacity for compassion, connection, and self-acceptance. A well-liked meditation method to develop forgiveness, connection, and self-acceptance is loving kindness. You direct loving energy toward yourself and others when practicing loving kindness, including people you make uncomfortable or complete strangers.
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Try to picture yourself in total wellness and inner serenity while you’re meditating. Experience absolute love for yourself and satisfaction in your rightness. Repeat these encouraging words to yourself (or come up with your own) while focusing on this joyful sensation of love and kindness:
I hope I’m happy.
I hope I’m safe.
May I be strong, tranquil, and in good health.
Can I show my appreciation today?
Spend some time indulging in those sensations of warmth and self-compassion before turning your attention to your loved ones. Start with a person who is close to you and experience your love and thanks for them. Say the comforting words, “May you be happy and safe,” to them.
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