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Whether you are looking to reduce stress, increase self-awareness, create a spiritual connection, achieve stillness, or gain enlightenment through movement, some form of meditation is sure to offer the results you are seeking.
Currently the six most popular categories of meditation are mindfulness, spiritual, focused, movement, mantra, and transcendental. As with any new interest, you may need to try several variations before you find the one that best suits your needs.
Mindfulness: This method, which combines concentration with awareness, is intended to steady the mind, clarify thoughts, and reduce stress. It is based on Buddhist teachings and is now the most popular form of meditation in the West. As you meditate, you pay attention to thoughts or feelings that pass through your mind, but you do not become involved in them. You can focus on breathing or on an object. Mindfulness is ideal for those who want to meditate alone.
Spiritual: This form of meditation is associated with Eastern religions such as Hinduism and Daoism and also with Christianity. It replicates silent prayer as you seek a deeper connection with your god or the universe. Essential oils such as frankincense, myrrh, sage, and cedar can enhance the experience. It can be practiced in the home or in a place or worship.
Focused: This method involves concentration using one of the five senses—for instance, focusing on breathing, counting mala beads, inhaling a calming scent, gazing at a candle, or listening to soothing chimes. Although it sounds simple, this form of meditation can be difficult—many students have trouble maintaining focus for any length of time.
Movement: In addition to yoga poses, this practice can involve walking in the woods, gardening, qigong, or any other gentle type of motion. The movement actually guides you into a meditative state, and it is a good choice for students who like to let their minds wander.
Mantra: This form of meditation occurs in many teachings, especially Hindu and Buddhist. It uses a repetitive word or sound, which can be chanted softly or loudly, to clear the mind. As you chant, you will find yourself in tune with your environment and able to seek deeper levels of consciousness. The mantra also allows students to focus on sound rather than breathing.
Transcendental: This is the most popular form of meditation in the world. It is also the most scientifically studied. Although it uses a mantra, each mantra is specific to the individual student. It is a pursuit that offers structure but requires serious dedication.
OTHER THERAPEUTIC METHODS
Traditional meditation is not the only way to commune with the inner self. These other methods can have an effect similar to meditation and offer a number of the same restorative benefits
Biofeedback: In this mind-body technique, individuals monitor body parts electronically and learn to modify their physiology in order to improve their physical, mental, emotional, and spiritual state. This technique has been used to address back pain, headaches, anxiety disorders, and muscle retraining after injury or surgery.
Visualization: Humans are naturally prone to daydreaming and creating imaginary scenarios—examples of the visualization process. Scientists have discovered that by visualizing certain feats—say, hitting a baseball or passing an exam—an individual may come closer to achieving them. This technique, which is popular with athletes, can also be used as a relaxation or therapeutic tool to combat depression or anxiety.
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