Meditation is a way of giving your fast-paced life a much-needed rest. It reduces stress and anxiety, boosts brainpower, and relieves pain. Despite its advantages, most of you may just continue staying stressed because of the question that usually comes to your mind, “Who has the time to meditate?” You may have seen monks meditate, so you may be under the impression that it takes a lot of time and maybe even years to master. Well, meditation does not work like that. Even if you meditate for half an hour a day, you will be able to reap its benefits. It is not something that always requires you to master techniques that awaken your chakras. It only requires you to calm down and be one with your body and thoughts. There are different types of meditation that you ought to try, and find the one that suits you best.
1. Mindful Meditation
Mindfulness is the most popular form of meditation. You learn to focus your mind, pay attention to your breath, and be in tune with the inner and outer experiences your body goes through. It is great at helping your mind and body relax. You learn to embrace these experiences with patience and compassion. Through mindful meditation, you live in the moment. You become more aware of your surroundings, and you will learn to take charge of your present.
How To:
- Sit in a quiet, comfortable position.
- Close your eyes and focus on your breathing.
- Breathe in through your nose to a count of 4.
- Hold your breath for a count of 7.
- Breathe out through your mouth to a count of 8.
- Acknowledge the thoughts that come to your mind and let them go.
- Let go of all negative thoughts.
- Keep focusing on your breathing until you are completely relaxed.
2. Mantra-Based Meditation
When you practice the mantra-based form of meditation, you repeat to yourself a phrase or a sound for 20 minutes, 2 times a day. These phrases or sounds are specific and can transcend your mind to a place of tranquility and you may actually lose track of time. This form of meditation includes Siddha yoga, Transcendental Meditation, and some Vedantic tradition methods. It helps you open your mind to creative ideas and relieves stress.
How To:
- Sit in a quiet, comfortable place.
- Close your eyes.
- Repeat the words, “Love,” “Inner peace,” or any word or phrase which means something to you.
- Focus on the message you are repeating.
- Breathe deeply while you meditate.
3. Loving-Kindness Meditation
Through loving-kindness meditation, you surround yourself with thoughts of love, kindness, and compassion. It teaches you to embrace yourself and others around you. You learn to care and be cared for. It is a great way to open up your emotions and to feel good about yourself.
How To:
- Sit in a quiet, comfortable place.
- Close your eyes.
- Breathe slowly and deeply.
- Focus on your chest, particularly your heart.
- Think of something positive or about someone you love.
- Focus on the positivity associated with it.
- Focus on this emotion for about 15 to 20 minutes until you are engulfed by the feeling of love.
4. Moving Meditation
You don’t always have to restrict yourself to one place when you meditate. If the thought of sitting still for a period of time sounds too boring to you, there are some forms of meditation which involve movement. Tai chi, qigong, and yoga are such forms. They focus on breathing techniques and mindfulness, and they incorporate a lot of smooth, flowy movements. They are also great ways of incorporating some exercise into your life.
Enroll yourself in a yoga, tai chi, or qigong class. You should not attempt to practice moving meditation on your own as you pose a risk of injuring yourself. You should follow what your instructor says and should always let them know if you suffer from any physical injury.
The best part about meditation is that you can do it almost anywhere, anytime. You don’t need fancy equipment, just some determination to make your mental health better.
