Which type of meditation is most suitable for me?
Five Minute Guided Morning Meditation for Positive Energy
What meditation is all about
Meditation is a timeless practice used to cultivate mindfulness. With thousands of years of history, it encompasses techniques that sharpen focus, connect to the body and breath, embrace difficult emotions, and can even alter consciousness. Studies have shown that it provides physical and psychological benefits such as stress reduction and improved immunity.
While meditation is incorporated into many spiritual traditions, it exists independently of any specific religion or faith. Its ancient roots continue to enrich cultures around the world, offering a path to inner peace and harmony.
In our fast-paced, demanding world, meditation provides an antidote to stress and a way to create a sense of calm. Although there’s no one right way to meditate, it’s essential to find a practice that resonates with your needs.
There are nine popular types of meditation practice to explore.
- mindfulness meditation
- spiritual meditation
- focused meditation
- movement meditation
- mantra meditation
- transcendental meditation
- progressive relaxation
- loving-kindness meditation
- visualization meditation
Not all meditation styles are suitable for everyone. Each practice demands different skills and mindsets. So, how can you determine which practice is the most suitable for you?
“It’s about finding what feels comfortable and what motivates you to practice,” says Mira Dessy, a meditation author and holistic nutritionist.
Continue reading to explore the various types of meditation and to discover how to begin your practice.
1. Mindfulness meditation
Mindfulness meditation, originating from Buddhist teachings, stands as the most popular and extensively studied form of meditation in the Western world.
During mindfulness meditation, one focuses on observing their thoughts without judgment or attachment, simply noting any recurring patterns. This practice intertwines concentration with awareness, allowing one to focus on an object or their breath while acknowledging bodily sensations, thoughts, and emotions.
This type of meditation is particularly beneficial for individuals without access to a teacher, as it can be comfortably practiced alone.
2. Spiritual meditation
Spiritual meditation is utilized in virtually all religious and spiritual traditions.
The types of spiritual meditation are as varied as the world’s spiritual traditions themselves. Many of the meditation techniques mentioned in this article can be classified as spiritual meditation.
According to a study conducted in 2017, spiritual meditation focuses on cultivating a profound comprehension of spiritual and religious significance, along with fostering a connection with a higher power. Some examples include:
- Christian contemplative prayer
- Sufi dhikr (remembrance of God)
- Jewish kabbalistic practices
Spiritual meditation can be practiced either at home or in a place of worship. This practice proves invaluable to those in search of spiritual development and a more profound bond with a higher power or spiritual force.
3. Focused meditation
4. Movement meditation
5. Mantra meditation
6. Transcendental Meditation
What is the Transcendental Meditation technique (TM)?
7. Progressive relaxation
8. Loving-kindness meditation
9. Visualization meditation
How to get started
Zen proverb
“ You should sit in meditation for 20 minutes every day — unless you’re too busy. Then you should sit for an hour. ”
Why Meditation is Beneficial
- Lowered blood pressure
- Reduced stress levels
- Enhanced sleep quality
- Improved emotional regulation
- Increased focus and concentration
- Heightened mood and positivity
- Decreased aggression
- Greater adaptability and resilience
- Promotes healthier aging process
- Facilitates a greater sense of empathy and connection with others
- Depression and anxiety disorders
- Cardiovascular diseases, such as arterial hypertension
- Dementia and Alzheimer’s disease
- Parkinson’s disease
- Insomnia
- Attention deficit hyperactivity disorder (ADHD)
- Chronic pain
In relation to depression, a review in 2019 highlighted the positive effects of mindfulness-based meditation that can last up to six months or even longer. This same review emphasized that the absence of negative effects makes mindfulness-based interventions a promising supplementary therapy for depression and anxiety disorders.
Additionally, a review in 2018 found that meditation resulted in improvements in cognitive decline, perceived stress levels, quality of life, connectivity, and blood flow to the brain.
Moreover, a study in 2017 presented low-quality evidence suggesting that mindfulness meditation is associated with a small decrease in chronic pain compared to control groups. Further research is needed to establish a more definitive link.
In conclusion, the evidence overwhelmingly supports the remarkable benefits of meditation across multiple aspects of well-being and various conditions.
