Meditation is an art with several benefits. It helps decrease stress levels, realize pain, connect better, be kind to yourself, and improve overall focus. With the right meditation technique, you will learn to focus on your breath as it is exhaled and inhaled. But amidst so many forms of meditation to select from, which one should you adopt? How to find the technique which fits?

In this blog, we will explore all about meditation and its various techniques which follow.

What are Meditation Techniques all about?

Various types of meditation serve different purposes. Each of them involves the habit of connecting your body and breath and sharpening your attention and focus. They also help you accept tough situations and alter your reactions towards them.

The traditional meditation process was a part of Vedic teachings. But today, it is not restricted to them. Now, anyone who follows the best meditation techniques can attain peace, self-assurance, and contentment.

What are the Benefits of Meditation Techniques?

The meditation process involves several advantages for every individual. Its benefits are observed beyond a calm mind.

• Physical: Improved immune system, sleep pattern, less stress, ability to focus, increased tolerance for pain.
• Psychological: Patience, empathy, and focus.
• Spiritual: Sense of connection with supreme power, deeper into faith, an opportunity to find out the importance of non-materialistic things.

Types of Meditation Techniques

Meditation is a flexible practice and can be adopted in whichever way you want. However, there are some prevalent forms of meditation which are globally popular.

1. Mindfulness Meditation

The mindfulness meditation technique involves being in a state of mindfulness. It improves your awareness of living in the present and focusing on things that are happening around you. This way, you can concentrate on your breathing, emotions, and thoughts.

2. Spiritual Meditation

In this meditation, the goal is to find a deep connection with the Universe or God. You should also reflect on the silence present around you. Spiritual meditation can be practiced at a place of worship or from the comfort of your home. It is especially good for those who are looking for spiritual growth and silence. This is one of the most common meditation techniques for beginners.

3. Focused Meditation

This meditation is all about focusing on one of the five senses. You can try to listen to the gong, count mala beads, or stare at the flame of the candle. This practice is a little difficult for beginners.

4. Movement Meditation

When people hear about movement meditation, they start to think about yoga. But this practice can include gardening, walking, jogging, or other forms of movement. It is an active meditation in which you are guided by movement.

5. Mantra Meditation

This practice of meditation is followed in Buddhist and Hindu traditions. This meditation includes chanting of a sound for clarity of mind. You can chant “Om”, whether spoken quietly or loudly. Once you start to chant the mantra, you get in tune with the environment. It helps you sense a deep level of awareness.

6. Transcendental Meditation

This is a popular kind of meditation. It uses a series of words or mantras which is specific to you as a practitioner. Transcendental meditation is for those who are serious about meditating.

7. Guided Meditation

Among different types of meditation is a guided technique. This is where you focus on the voice of another person (live or recorded). Unlike self-guided meditation, the form uses an expert. This is especially beneficial for individuals who are new to this practice. They usually look for guidance through podcasts, videos, and audio recordings.

8. Progressive Muscle Relaxation Meditation

This kind of meditation is also known as body scan meditation. It targets decreasing tension in your body and increasing relaxation. Progressive meditation includes slowly tightening and relaxing a muscle group and then going on another.

9. Mindful Walking Meditation

Walking meditation is similar to the movement technique. But the difference is that it strictly involves a walk. You can choose a quiet room to practice. It is derived from Zen Buddhism.

10. Breathing Meditation

The 4-7-8 breathing technique is also called “Relaxing Breath”. It includes breathing in a particular pattern. This pattern is – Breathe in for 4 seconds, hold it for 7 seconds, and exhale for 8 seconds. This breathing technique requires you to focus on breathing for some time and letting it out slowly. This is a part of many yoga and meditation practices because it is focused on relaxation.

11. Loving-kindness Meditation

This meditational practice includes the strengthening of feelings like kindness, compassion, and acceptance towards another. It involves the process of opening your mind and receiving love from people around you. This meditation is to promote kindness and compassion.

12. Visualization Meditation

This meditational practice helps you focus on increasing feelings like peace, compassion, kindness, and calmness. You can do it by imagining positive images or scenes. This is important, along with adding five senses to your meditation process.

13. Zen Meditation

Zen or Zazen is one of the best meditation techniques and aims to relieve your mind from unnecessary emotions, thoughts, and sensations. It helps keep you aware and fine-tuned. This technique is taught through –

• Concentration – focusing on your breath
• Introspection – focusing on the object of meditation
• Art of sitting quietly – focusing on sitting straight

Choosing the method depends on your convenience.

Different meditation techniques focus on different objectives. Selecting a type of meditation depends on your purpose and comfort.

Conclusion

Engaging in meditation is a great habit for a healthy lifestyle. Nourishing your mind, body, and soul, meditation techniques are even perfect for individuals who struggle to concentrate. Although there are various meditation techniques to follow, habit-building is crucial. Even sitting quietly for 5 minutes and focusing on your breath can bring fantastic results. All you have to do is start. If you are struggling with meditating alone, you can find a partner for motivation. Habuild is one such community that helps you take that first step.