6 Kinds of Meditation. Which One is Right for You?
During meditation, it is absolutely normal to have thoughts. Everyone has thoughts during their practice, even seasoned practitioners. That’s because as part of our nature, we have an intellect. The intellects job is to think. So, it is human to think and you are being a normal human if you have thoughts during your practice.
Next time you find yourself thinking during your practice, just notice it without judgement and return to the focus of your meditation. When I notice myself straying from the focal point of my meditation, this is what I say to myself without judgment…. “there I go having thoughts” and I gently return my focus back to the meditation.
The practice of becoming aware that you are having thoughts and returning your awareness back to the meditation IS the important mental exercise we all benefit from as it trains us to become more aware of our thoughts and to direct them in a direction of our choice.
We know that meditation helps us tune in and create a calmer inner environment by lengthening the space between thoughts and calming our nervous system. And this reduces anxiety AND improves our immunity which is a big bonus to help us through the current situation.
But where and how to begin?
Keep reading to…
· Identify the style that’s right for you AND
· guidance on where to begin.
1. Mantra Meditation
This is by far my favorite meditation style, as I’ve had the most results reducing anxiety and feeling inner calm with this type of meditation. It’s also helped improve my relationships, immunity and so much more.
Mantra meditation is a meditation path that is one of the oldest and most revered traditional kinds of meditation. The word mantra translates to mind vehicle or mind instrument.
A mantra is a phrase you repeat internally during the meditation as your focal point. This allows your mind to anchor itself during your practice. Meaning, you get to go back to repeating the phrase anytime your mind wanders (and it will).
During the practice, whenever your awareness drifts away from the mantra to thoughts, sounds, or physical sensations, simply guide your focus back to the repetition of the mantra. Think of it as a dance back and forth between mantra and thought.
One of my teacher’s Tris Thorp, a Vedic Educator says “some mantras have a specific meaning and it’s said that by repeating the mantra, you are connecting to the energetic essence of its intention. Other mantras purposely have no meaning and are designed to help access deeper levels of silence. In this approach, eventually, the mantra and thoughts will cancel one another out. When this happens, your conscious awareness transcends the busyness of the mind and reaches higher states of consciousness”.
Many of my favorite mantras are in Sanskrit. Sanskrit (Indian language) is a vibrationally healing language, meaning that the sounds it makes when spoken out loud or even internally heals us at the cellular level. It is best to not know the meaning of the mantra so your mind doesn’t create stories around the meaning of the manta, as this would lessen the effectiveness of your meditation practice.
The recommended length of time to practice is 20-30 minutes, 1-2 twice a day.
Where to go practice mantra meditation…
1. 10- Minute Mantra Mediation taught by me, HolisticKarine (graduate of The Chopra Center University).
2. Primordial Sound Meditation as taught by Deepak Chopra.
3. Transcendental Meditation as taught by Maharishi Mahesh Yogi.
4. Acceptance of The Present Moment Guided Meditation, using an English mantra, as taught by Boho Beautiful.
2. Guided Meditation
Guided meditation is a great way to start with meditation if you are a beginner. It’s a simple way of meditating led by someone that guides you toward a specific outcome whether that may be healing, manifesting, and going within to find your purpose.
Typically, relaxing music plays in the background and lasts 15-20 minutes.
If you struggle with sitting still for more than just a few minutes at a time or if you’d would like to enhance your existing practice by focusing your energy and attention on a specific outcome, then guided meditation is for you.
Where to go to practice guided meditation…
1. Be Present Mindfulness Meditation, guided meditation as taught by myself, HolisticKarine.
2. 21-Day Meditation Experience, as taught by Deepak and Oprah.
3. Meditation For Stress & Anxiety Relief, as taught by Boho Beautiful.
Another option is to see if there are any guided meditations being offered in your community where you can go to meditate with like-minded individuals. Many yoga studios and wellness centers offer daily guided meditations, which can be a great way to start or enhance your practice.
3. Visualization Meditation
If you can easily form pictures or images in your mind’s eye, then this meditation is for you. It is a powerful form of meditation that uses the mind to influence the body. It can also be an empowering way to manifest desired outcomes in your life.
Deepak Chopra says “where attention goes, energy flows” meaning what we place our attention on grows stronger and what we take our attention away from will begin to diminish. The unconscious mind is extremely powerful, and it works very well with imagery. The unconscious mind can’t tell the difference between what’s reality and what’s imagined, so visualizing a desired outcome is a very powerful way to help achieve that outcome.
Tris Thorp says “One common visualization practice is centered around health. By visualizing your body-mind as being healthy, vibrant, and energized—or grounded, peaceful, and calm—you can begin to elicit these things both mentally and physically. Another approach is using visual imagery for creative purposes. By constructing an image in your mind of what your life might look like after having accomplished a goal and really seeing yourself having already achieved it is a way to begin living in ways that support the manifestation of your desired outcome”.
You can practice visualization on your own or guided by someone else. For non-beginners, practice the following on your own:
1. Identify your desired outcome. For example, do you wish to feel more grounded and at peace in your mind and emotions? Or would you like to envision your physical body as being healthy, vibrant, and strong? Or are you longing to create art, write poetry, be in a new relationship, or travel abroad?
2. Create an internal representation of what this looks, sounds, and feels like. Make it as real and as compelling as possible.
3. Enter into a meditative state by relaxing and taking some deep breaths and then bring the image into your awareness. Associate yourself into the picture by stepping inside it and feeling as if it has already happened.
4. When it's time to come out of meditation, simply allow the image to fade off into the distance and relinquish any attachment to the outcome.
5. Meditate in this fashion anywhere from 10 to 15 minutes each day.
For beginners, choose a guided visualization meditation to get you started:
1. Visualization Meditation for Beginners, as taught by Rituals Cosmetics Global.
2. A Forest Walk, as taught by Relax For A While – Meditations & Sleep Stories.
4. Loving Kindness Meditation
With all that is going on in the world today, Loving Kindness meditation is a worthwhile practice for each of us to spend some time in each day as it is designed to cultivate these four qualities of love… friendliness, compassion, appreciative joy, and equanimity (Throp, 2016). The quality of friendliness is expressed as genuine compassion sent out with the intention of surrounding ourselves and others with loving-kindness.
This style of meditation, a form of guided meditation, also works well as an entrance point for the practice of forgiveness and can be a powerful tool for lessening the charge of negative emotions we have toward those who have wronged us.
In my experience, Loving Kindness meditation also improves feelings of love towards the self, thereby increasing self-compassion, self-forgiveness, and self-worth. And it is a wonderful meditation to practice as part of your self-care routine.
Generally speaking, loving kindness begins by repeating silently to yourself may I be well… may I be peaceful…may I be healthy… may I be loved. You can then bring to awareness someone you love or are having a conflict with (your choice). Then you bring awareness to all of humanity. And finally, you bring awareness to all sentient beings.
Here are a few Loving Kindness meditations to get your started…
1. 5-Minute Loving Kindness Meditation, as taught by myself, HolisticKarine.
2. 10-Minute Loving Kindness Meditation, as taught by myself, HolisticKarine.
3. Loving Kindness Meditation, as taught by UNH Health & Wellness.
5. Pranayama Meditation
Pranayama, means breath control. These include a variety of different breathing techniques. Popular ones include ujjayi and kapalabati pranayama.
Pranayama meditation can be as simple as finding a comfortable seat, closing your eyes, and placing your attention on the inhalation and exhalation of your breath. This is an effective way of establishing a greater mind-body connection and of reducing stress.
For beginners and seasoned practitioners, pranayama can be your preferred meditation practice each day and it is also a highly useful way to calm you down during any moment of tension in the workplace and at home.
Once you’ve tried a few different types of meditation, you will have a better idea of what resonates best with you. There are many pranayama paths that all lead to the same destination. After experimenting, just choose the one you prefer.
Keep it simple at the beginning and just feel out some different techniques. When you find a routine that you enjoy, the next step is to set aside 15 to 20 minutes each day to cultivate your meditative practice. From there, tend to your practice each day and you will experience a number of life-changing benefits to your health and well-being.
To get you started, try …
1. Nadi Shodana Pranayama, as taught by myself, HolisticKarine.
2. How to Breathe Like a Warrior for Inner Calm, also taught by myself, HolisticKarine.
6. Movement Meditation
Many people find it hard to stay still during meditation. If this is you, perhaps a mindful movement meditation would do the trick.
Walking mindfully and yoga are great movement meditations and they do help settle the mind, help you tune into your inner environment by focusing on your bodily sensations.
Mindful Walk: try walking barefoot in the grass or hiking and tuning into your 5 senses. Repeat out loud what you see, hear, smell and sense as you walk. Walk slowly, feeling the earth between your toes or soles of the feet and really notice your surroundings. Do this for 15-20 minutes and notice how your mind has settled and your breath quality has improved.
Yoga: yoga unites movement with breath and integrates all aspects of your being. Any yoga practice will do, see Why Do Yoga in 2020, and be sure to stay for the last posture called savasana, or corpse pose. This is a very important pose to help you integrate and process your yoga practice. And it’s the meditative portion of your yoga practice. You reap more benefits from your practice when you stay 5 minutes or more in savasana at the end of the practice.
To get started…
1. Heart Opening Yoga, as taught by myself HolisticKarine (add 5 minutes of savasana at the end of this practice).
2. Find Peace of Mind with This Guided Walking Mindfulness Meditation , as taught by The Mindful Movement (put ear buds in and go for a walk).
So, there you have it. Six different styles of meditation for beginners and seasoned practitioners. Which style will you try today?
Have fun 🌸