Most Common Meditation Ways And How To Do Them

There are many methods and types of meditation:

MINDFULNESS MEDITATION

 Mindfulness meditation is when you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns and accept this moment. This meditation combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.

SPIRITUAL MEDITATION

Spiritual meditation is an experience that takes you to the depths of who you are. It’s similar to prayer in that you reflect on the silence around you and seek a deeper connection with your God or Universe. Spiritual meditation makes you realize the eternal truth and let go of all that had happened and will happen. The present is where you want to be and find solace in. The need to practice spiritual meditation comes from an innate longing to see and think beyond the chaotic world surrounding you.

FOCUSED MEDITATION

Focused meditation involves concentration using any of the five senses. You need to focus on something internal, such as your breathing, This practice is simple, but it can be difficult for beginners to initially stay focused for more than a few minutes.If your thoughts wander, it’s important to get back to breathing.

MOVEMENT MEDITATION

This meditation not your usual meditation where you sit still and focus on your breath. Instead, you are moving through various positions with a mindful and slow pace.
Mindfulness is the biggest part of movement meditation; for example, being mindful of your muscles as they move or the feeling of your feet against the floor as you move. You notice various parts of your body that are otherwise ignored such as you hip, elbow, or cheek. You begin to pay attention to the body and how it feels as it moves, bends, and twists. Even your breathing, heartbeat, and other inner sensations will be better noticed when you are mindful of the body.
Movement meditation focuses on the movements of the body rather than the goal of the movement. For instance, picking up a book is not normally registered by your mind, but being mindful of the process makes the movement much different. For instance, you feel the bend of the legs and the arm as you reach down for the book. You notice the movement as the head as it looks towards the book. You feel the book against your hand as you begin to pick it up. You notice the extra weight in your hand as you lift the book towards you. All of these things are in your awareness during movement meditation.

MANTRA MEDITATION

A mantra is a syllable, word, or phrase that is repeated during meditation. Mantras can be spoken, chanted, whispered, or repeated in the mind. Most mantra meditation techniques have two essential components: mindfulness meditation and mantra recitation or chanting. While this age-old practice is known to have Buddhist and Hindu roots, forms of “sacred word” recitation exist within a great variety of spiritual traditions, including Judeo-Christian and Shamanic. Nowadays, mantra practice is also gaining popularity as part of non-secular mindfulness practice.

TRANSCENDENTAL MEDITATION 

is a technique for avoiding distracting thoughts and promoting a state of relaxed awareness. The late Maharishi Mahesh Yogi derived TM from the ancient Vedic tradition of India. According to supporters of TM, when meditating, the ordinary thinking process is “transcended.” It’s replaced by a state of pure consciousness. In this state, the meditator achieves perfect stillness, rest, stability, order, and a complete absence of mental boundaries.

PROGRESSIVE RELAXATION

Progressive muscle relaxation (PMR) is a deep relaxation technique that has been effectively used to control stress and anxiety, relieve insomnia, and reduce symptoms of certain types of chronic pain. Progressive muscle relaxation is based upon the simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension. The technique of progressive muscle relaxation was described by Edmund Jacobson in the 1930s and is based upon his premise that mental calmness is a natural result of physical relaxation. Progressive muscle relaxation can be learned by nearly anyone and requires only 10 minutes to 20 minutes per day to practice. Most practitioners recommend tensing and relaxing the muscle groups one at a time in a specific order, generally beginning with the lower extremities and ending with the face, abdomen, and chest. You can practice this technique seated or lying down, and you should try to practice with comfortable clothing on, and in a quiet place free of all distractions.

VISUALIZATION MEDITATION

When you visualize, you focus on something specific — an event, person, or goal you want to achieve — and hold it in your mind, imagining your outcome becoming reality. Visualization is a mindfulness technique on its own, but you can also use it to enhance regular meditation.

GUIDED MEDITATION

is a process by which one or more participants meditate in response to the guidance provided by a trained practitioner or teacher.either in person or via a written text, sound recording, video, or audiovisual media comprising music or verbal instruction, or a combination of both. Guided meditation as an aggregate or synthesis of techniques including meditation music and receptive music therapy, guided imagery, relaxation, meditative praxis, and self reflecting diary-keeping or journaling has been shown to be effective in precipitating, therapeutic, rehabilitative, and educational benefits when employed as an adjunct to primary clinical and instructional strategies, including as a means to lower levels of stress, minimize the frequency, duration, and intensity of asthmatic episodes control and manage pain,develop coping skills, improve ability to carry out demanding tasks in exacting situations,decrease the incidence of insomnia, abate feelings of anger, reduce occurrences of negative or irrational thinking assuage anxiety raise levels of optimism,enhance physical and mental aptitude, and increase general feeling of well-being and self-reported quality of life.