Table of Contents
Introduction
These days, it is very common to see people meditating to seek peace, relaxation, and reduced stress. Meditation practices have existed since a couple of thousand years back.
With the span of these extensive years, different techniques were developed to cater to different needs and preferences. Meditation is overwhelming if you are starting fresh.
Below, we will examine some of the most common types of meditation, and offer some advice on how to determine what works best for you, especially if you are a beginner looking for meditation for beginners.
Meditation Explained: What is It?
Before starting to explain the variety of meditation types, it would be worth explaining what meditation really is. Meditation, in simple terms, is the practice of focusing one’s mind on an object, a thought, or an activity with the intention of attaining a mentally clear and emotionally calm state.
It is a mental practice that can manifest in many forms, each with its unique benefits and techniques.
It is not a forcible mental quieting but allows the mind to naturally come to rest in an awake and clear state. Through regular practice of meditation, one will be able to be more mindful, clear, and at peace with oneself.
Benefits of Meditation
Starting from the very act of meditation, benefits are derived, ranging from less stress, anxiety, and depression, to increased focus, concentration, self-awareness, and emotional balance. Physically, it can even lower blood pressure, regulate sleep, and boost one’s immune system.
It is critical for a beginner to understand that most benefits of meditation are cumulative: the more regular the practice, the deeper the effects. Bearing this in mind, here are some of the most common types of meditation that you may want to consider incorporating into your daily routine.
1. Mindfulness Meditation
Mindfulness meditation is one of the most popular and widely practiced forms of meditation throughout the world, especially in the West. The idea consists of paying attention to your thoughts, feelings, and sensations of the present moment without any judgment.
The intention then is to become more aware of one’s inner experiences and carry out the cultivation of a sense of acceptance and non-reactivity.
How to Practice:
Find a quiet place where you won’t be disturbed.
Sit comfortably and keep your back straight. Close your eyes and breathe deeply a few times. Bring all your attention to the breath, noting that air moves in and out through the body. If your mind wanders, gently refocus your attention to the flow of your breath.
Continue this process for 10-20 minutes.
It is a perfect option for beginners since it’s easy and one can practice it at any time of the day and from anywhere in the world. Mindfulness builds greater awareness and control over the way one thinks and feels through the passage of time.
2. Loving-Kindness Meditation (Metta Meditation)
In the loving-kindness meditation, much-preferred Metta meditation, the foundation lies in fostering feelings of compassion, love, and goodwill upon oneself and others. It is particularly effective for the person who struggles with self-criticism, anger, or resentment.
How to Practice:
Get comfortable seated cross-legged and shut your eyes.
Take three deep breaths and move all of your attention to your heart center.
Silently say to yourself things like “May I be happy. May I be healthy. May I be safe. May I be at peace.”
After some period of this, gradually begin to expand the wishes to friends, then acquaintances, and finally to individuals you have a hard time with.
Practice this for a time period of 10 to 15 minutes.
Loving-kindness meditation cultivates a more positive and compassionate attitude toward life. This is an excellent practice for the beginning mediator interested in emotional healing and personal growth.
3. Body Scan Meditation
Body scan meditation is a meditation that makes one pay proper and orderly attention to the respective parts of the body, noticing sensation, tension, and discomfort, and easing off stress that may be held. This type of meditation bodes well for relaxation and freedom from physical tension.
How to Practice
Lie down in a comfortable position and close your eyes.
Take a few deep breaths, drawing your attention to your toes.
Gently bring your awareness up through the body, paying attention to each part as you notice any sensations.
As you begin to focus on each area, be aware, and release any tension in the body.
Repeat this until you have scanned your entire body.
Meditation for body scan is perfect for a beginner to develop much better body awareness and reduce physical stress. This is also a great method for unwinding at bedtime, whereby it promotes restful sleep.
4. Transcendental Meditation
Transcendental Meditation is a specific form of mantra meditation that was taught by Maharishi Mahesh Yogi in the 1950s. The practitioner of TM uses a mantra-a certain word or phrase-one that is repeated in silence to help focus the mind and transcend ordinary thought.
How to Practice
Sit comfortably with eyes closed.
Silently repeat a mantra to yourself, focusing all of your attention on the sound of the mantra.
If your mind starts to wander, he advises you to quietly go back to the mantra.
Do this for 20 minutes, twice a day.
Transcendental Meditation is usually taught by a certified TM teacher, and is noted for its ease and effectiveness. It is great for beginners who enjoy an extremely structured and basic method of meditation practice .
5. Guided Meditation
The traditional guided meditation emphasizes listening to a teacher or guide who directs you through a particular meditation practice. Examples of such a style of meditation includes visualizations, relaxation meditations, and breathing exercises.
Guided meditation is excellent if you find it too hard to meditate by yourself, and it is also a great tool to experiment with different styles of meditation when you are a beginner.
Find a guided meditation that resonates with you. You can easily find numerous free options on the internet or meditation apps. Sit or lie down in a comfortable position and close your eyes. Listen to the guide’s voice and follow the instructions for relaxation and release of tension in your body and mind. Allow yourself to take in and be enveloped in the experience.
Guided meditation is thus flexible and accommodating in the sense that it opens up a variety of meditation options for the neophyte, while at the same time guiding and mentoring him through the session.
6. Zen Meditation (Zazen)
Zen meditation, commonly known as Zazen, is a seated meditation style employed in Zen Buddhism. It involves sitting in stillness, with an alert focus on one’s breath and letting go of thoughts and emotions. In Zen Meditation, the emphasis is placed upon posture, breathing control, and the development of a composed yet alert mind.
How to Practice:
Sit on a cushion or chair, keeping your back straight and placing your hands in your lap.
Half-close your eyes and direct your attention to the flow of your breath, focusing particularly on the sensation of the air’s entry and exit at your nostrils.
When the mind wanders, bring it back to the breath.
Do this for 15 to 30 minutes.
Rather, it is a discipline that requires tremendous effort on the part of the learner, especially for those who start off as beginners. Later, however, it offers great enlightenment and advantages in terms of mental clarity, focus, and inner peace.
7. Vipassana Meditation
Vipassana meditation is an ancient Indian form of meditation that was popularized by the Buddha. The word vipassana in itself means “insight” or “clear seeing”; it denotes observing sensations in the body and the impermanent nature of all things.
The aims of Vipassana are to realize the actual nature of reality and to nurture wisdom and compassion.
How to Practice:
Sit comfortably, keeping your back straight. Close your eyes and bring awareness to your breathing, noticing the sensation of air passing in and out of the nostrils. Gradually expand the awareness to include sensations in your body, thoughts, and emotions. Observe these sensations without judgment, knowing that everything is impermanent. Do this for 20-60 minutes.
It normally teaches Vipassana meditation during 10-day silent retreats, although this can be learned and followed at home as well. This is really a very powerful practice for those beginners interested in self-discovery and spiritual growth.
8. Chakra Meditation
Chakra Meditation: It is a meditation that involves focusing your attention on the seven energy centers in your body to maintain a proper balance. Each of these chakras is connected with various physical, emotional, and spiritual levels of your being, and by meditating upon these energy centers, you can work upon overall health and well-being.
How to Practice:
Sit comfortably, yet make sure your back is straight.
Close your eyes and take a few deep breaths.
Now focus your attention on each chakra, from the bottom of your spine up to the crown of your head, first visualizing each chakra as a spinning wheel of light, then envisioning that it is balancing and aligning.
Do this for 15-30 minutes.
Chakra meditation is ideal for any beginning person interested in the connection between the mind, body, and spirit. It’s very healing and really helps bring in more harmony and balance into one’s life.
9. Mantra Meditation
Remember, mantra meditation is the repetition of a word or phrase used to focus the mind and elevate the practitioner to a higher level of meditation. This can be either some traditional Sanskrit word, or just some word that is important to you.
How to do it:
Choose a mantra that resonates with you.
Sit in a comfortable position, keep your back straight, close your eyes, and repeat the mantra silently to yourself, putting all of your attention into the sound and vibration of the word. As your mind begins to wander, set your focus easily back to the mantra. Do this for 15-20 minutes.
Mantra meditation is uncomplicated, yet strong, and it is suitable for those beginners who wish to have a straightforward way to meditate without much fuss. That is going to be a fine way of getting to focus and learn to be in peace.
Choosing the Best Meditation Type for You
There are so many forms of meditation; it might not be easy to exactly know which one would be the best for you, especially when you are starting. Some tips to help you get started are:
Consider Your Goals: Consider what you want to get out of meditation. Do you want to reduce stress? Increase focus? Enhance compassion? Different meditations have different benefits, so pick a practice that meets your needs.
Start Simple: If you’re new to meditation, try a simple practice such as mindfulness meditation or guided meditation. These techniques are easy to learn and can be practiced easy any where.
Experiments: Do not be afraid to try out various forms of meditation with a view to finding out what really works for you. You may enjoy some practices more than others.
Be Patient: Meditation is a skill that takes time to learn. If you find it difficult at the initial stages, do not get discouraged. With frequent practice, you will, in due course, be relaxed with the process.
Seek Guidance: If you can’t seem to meditate on your own, try to seek guidance from a teacher or an online meditation app. Sometimes, this support is all one needs.
Meditation is one powerful tool for creating mindfulness, dissolving stress, and generally making life better. Be it meditation for beginners or an urge to delve deeper into your already-existing practice, there exists a form of meditation that will help you meet your objective.
Below are some of the different varieties of meditation explained in this blog; you will come across the one that works for you so that you embark on this journey of a serene, harmonious life.