We can practice many types of meditation, but it can be overwhelming to choose from. Let’s look at the 7 best types of meditation I found to be excellent for beginners.
Meditation isn’t just as it is depicted in Hollywood. There are various forms of meditation all throughout medical and mental practices. I took 7 of the best types of meditation to introduce you to. The concepts are easy to understand.
Sometimes we find ourselves unable to remember things and events due to our inability to stay grounded within that moment. Instead, our mind is so active with other thoughts. It causes us to override the present we should remember or cherish.
This is the feeling of ‘loss of time.
Some may think that always looking towards the future is productive, but it can be harmful. There is nothing wrong with wanting to plan your future; however, when an individual cannot bring themselves back to the present becomes an issue.
Instead, people try to live constantly in the future. They don’t realize this is causing them to feel like they are losing time. It’s all about perception; fortunately, that is something we can control.
This article is about the 7 best types of meditation that I found helpful as a beginner.
Mindful Meditation
Mindful meditation is the most popular of the 7 types of meditation. This form is easily practiced using guided or self-directed practices. In mindful meditation, it is emphasized to pay attention to your thoughts. Do not engage in your thoughts or judge them. Just simply observe them. Allow them to exist.
Simply breathe, relax and be in the moment.
External factors are taken into consideration as well. There can be an object of meditation with this method. Such as breathing, focusing on things such as candles and crystals, fragrances, and music. You are mindful of the object of your attention and the thoughts that flow through your mind. It is a state of simply just being. Thus, where the concept of mindfulness comes into play.
Don’t get caught up in controlling your thoughts’ directions or simply keep them flowing. This form of meditation is all about being in the here and now. Relax and let your mind drift. It is all about staying in the present moment and being completely aware of your body and surrounding environment.
Breath Awareness Meditation
Breath awareness is a type of meditation derived from the zazen breath awareness technique that Zen Buddhist practice. This technique was also mentioned in the 5-minute meditation article here. This form of meditation is another great way to start learning how to meditate.
Focusing on breathing is a great technique to keep your mind from wandering. Even if your mind wanders, gently bring your focus back to your breathing. Delight in how your lungs expand as you inhale and marvel at how your body functions. Be thankful that your body takes such great care of you.
Remember, meditation is a practice that sharpens your focus and attention, amongst other things.
With breathing meditation, you can meditate in any comfortable position you would like, as long as you find a place with very little distraction. It can be done well by sitting- on the floor or chair, standing, walking, or even while in the shower.
Although you can perform in various positions, try to have repetition. It is excellent to create a habit, especially when first starting, so you may be more inclined to keep the practice going. This includes finding your comfortable position, a cozy spot, and a time of the day you can practice daily. Make this as easy as possible for yourself!
You can focus on how your lungs and body react to taking deep breaths, or you can count the breaths you take. Using either technique will keep your thoughts at bay and focused. In a way, it is also very soothing.
Open Awareness Meditation
This method of meditation is the complete opposite of breathing awareness meditation. Instead, it focuses on simply just being rather than doing. Some find this method of meditation to be a more complex concept to understand and practice.
While focused-based meditation is designed to stabilize our frame of mind and to keep it from wandering, open awareness helps to stabilize your mind through observation. This form of meditation has an active mind, yet your body is entirely still in a state of relaxation.
In our day-to-day, not only are our minds active, but we are also constantly doing something. Our bodies are always moving in some way, shape, or form. This practice forces us to relax our bodies and focus on our minds and thoughts. We observe them openly and without judgment.
Have you ever had a day in a foul mood but could not understand why? This form of meditation helps you to clarify the ‘why.’
When you still your body and let your thoughts take over, your thoughts and feelings freely flow, allowing you to examine them. You find yourself focusing on yourself. We become more in tune with our emotions and thought processes. It is a foreign feeling and can be a complex concept to be comfortable with.
Understanding how we process our thoughts, emotions, and daily interactions gives you insight into how we operate. This allows us to better equip ourselves to face our daily trials and excel at them because we have learned how we work. We can mitigate adverse reactions and emotions.
This method takes some time to become comfortable with and get the most benefits; however, it is worth the time and effort to try.
Movement Meditation
Movement meditation is precisely how it sounds. This practice includes multiple types of movements such as:
- Walking
- Yoga
- Gardening
- Tai chi
- Any gentle form of movement
While doing these activities, you are to remain mindful. The concept is that doing these gentle physical movements grounds you in the present. Focus is on your movements while your mind is set free to flow. Acknowledge your thoughts while being grounded in the present.
It develops your body awareness by allowing you to establish a deep connection with it. Your body plays the role of being the object of your meditation. Focus on how your body moves and the physical sensations from those movements. In a sense, this form of meditation is just mindful meditation, but with the addition of movement.
This form of meditation is great for those who find it easier to focus or concentrate when moving. Those who use this method of meditation will fluctuate between using movement and sitting still. Some days they will practice movement meditation, while others will practice sedimentary meditation, like mindful meditation.
Body Scan Meditation
As the name of this practice alludes to, this form of meditation focuses on observing your body. You observe your body closely and note any possible abnormalities, such as tense muscles and pain. You can note what your body is doing and the state that it is in.
It is a great way to consciously connect your consciousness and your body. This practice is excellent for those that don’t know how or can’t express their emotions physically. They typically live in their own minds.
In a sense, this will open pathways to be able to emotionally connect with your body. To be able to express and comprehend the two together as a whole. After releasing these emotions through our bodies, there is a relaxation and release of tension that takes place mentally and physically.
This practice works by simultaneously isolating one part of the body, tensing, and then releasing the tension. It takes a regular routine to fully experience the benefits of this method. You will notice an overall decrease in tension and stress levels through consistency.
An example to better grasp this concept is a dancer. There are some dancers’ performances where you can physically see that they are functioning or performing a piece with their emotions. Their body and emotional state are connected and recognized. The audience can experience the story they are painting and feel the feelings of the performance. On the other hand, dance performances consist of just dancing to the music. There is no emotional connection. They are simply just there in that present moment.
If you would like to read this type of meditation further, look at this article on Body Scan Meditation.
Mantra Meditation
Mantra meditation is fundamental in ancestral traditions of Hindu and Buddhist teachings. It is a more uncomplicated form of meditation to adapt due to your focus primarily being on the mantra or chant you will be reciting to yourself during this practice.
Fun fact, mantras are derived from Sanskrit. ‘Man’ means ‘mind,’ and ‘tra’ means ‘release.’
You can use either a word, phrase, or sound to assist. The sound is something that you make, and it should be consistent. A famous sound that is used is when people hum ‘om.’ When chanting a word or phrase, it can be spoken out loud or quietly to yourself in a whisper. Set your own comfortable pace.
Typically, Western traditions use this type of meditation to reinforce positive affirmations in their lives. This can help you set the tone for your day and prepare your mind with how you expect it to function throughout the day. This will also increase your awareness.
Eastern traditions tend to use mantra meditation to focus on the sounds of the words or sounds instead of their meaning. They typically focus on using repetitive sounds. This helps to clear the mind allowing for spiritual development and fostering an alert yet calm state.
Focused Meditation
This type of meditation implores you to concentrate on one thing. The options are endless to focus on, for it can be internal or external. Its purpose is to consciously keep your mind from wandering.
A popular form of internally focused meditation is breath awareness meditation which will be covered further in this article. Some simple external aspects for a person to focus their attention on can include:
- Counting Mala beads
- Listening to a calming instrument
- Staring at a candle flame
- Staring at a crystal
- Moon gazing
- Eating a dish
- Drinking tea
The options are endless, but be sure the object of your focus is consistent during that practice. For instance, bird watching would not be a choice due to the ability of the bird to fly off. You want to focus on that one subject for the duration of your meditation.
If you find that your mind wanders, gently redirect your attention back to your focal point. Until you readily practice this method, your mind will wander, so just be patient with yourself.
Which of the7 Types of Meditation Will You Try?
The beauty of meditation is that there are so many different ways to practice it. These are the 7 types of meditations that I found to be easy and beneficial to try. Try out all 7 types of meditation and determine which works best for you. It is all about taking the time for yourself.
We grow up being taught how to cater to others, how we are supposed to be. Some of us haven’t had the opportunity to cater to ourselves. I challenge you to invest in yourself. Unhinge and figure out what living truly means.
So, I implore you to start with meditation just 5 minutes out of your day, preferably at the same time daily. You will begin to notice the differences in your mental and physical well-being. Meditation is a way to decompress not only your mind but your body.
It teaches you to be kind to yourself. If you feel you do not get it right on the first few tries, that is okay! No one that starts something new is a prodigy on the first try. It takes patience and practice.
Remember, this is a process. You won’t become a pro overnight. Sit back and enjoy the ride.
It is incredible how much our minds wander, and we do not even realize it. On top of that, we do not know how to reel in our wayward thoughts.
Meditation will help you to be able to control your thoughts, thus impacting your time management. Suddenly, you have a lot more time in your day. Try it for yourself!
References
A guided breathing meditation to cultivate awareness
Which type of meditation is right for you?
Tuesday tip: How to practice open awareness
Focused Attention Vs. Open Awareness Meditation – What’s the Difference?
5-Minute Meditation You Can Do Anywhere
Breath meditation: A great way to relieve stress
