Meditation is the art of being able to concentrate and focus on breathing, movement, sound, or an object to make your mind calmer, become more present, and reduce stress.
Read my last article Five Health Benefits of Practicing Meditation to discover some of the many health benefits of mediation.
There is a plethora of ways to introduce mediation into your daily routine. Here I will briefly outline four beginner-friendly forms and who they may benefit.
Mindfulness Mediation
When you think of meditation, you’re probably thinking of mindfulness meditation. The idea is to be fully present and observe your thoughts before letting them pass without judgement.
It is usually best to sit alone in a quiet place with your eyes closed. Breathe in through your nose and out through your mouth. You can either focus on your breathing or a point on the inside of your forehead. Set a timer and try observing your thoughts without making judgments or becoming involved.
This form of meditation is suitable for beginners as you don’t need a teacher to guide you.
Metta Meditation
Metta meditation is also known as loving-kindness meditation. As the name might suggest, this practice is intended to promote feelings of compassion, love and kindness towards yourself and others.
Metta meditation is best practised sitting comfortably in a quiet environment. You begin by taking some deep breaths and then repeating phrases such as “may I experience happiness”, “may I feel loved”, and “may I have inner peace.” This can be done in your mind or out loud.
Then change “I” to “you” and picture another person, such as a friend or family member, to direct these phrases. You can continue to direct these phrases towards as many people as you’d like. It can also be helpful to include people with whom you have difficult feelings.
This meditation is beneficial for those struggling with self-acceptance or holding onto feelings of resentment towards others.
Mantra Meditation
As a kid, if you had asked me to act out meditating, I would’ve sat crossed-legged and said “om” on repeat. This is mantra mediation.
To use this technique, first, choose your mantra. Your mantra can be a word, phrase, or sound. Next, sit or lie comfortably and repeat your mantra while in meditation. You’ll find that after a short while of repeating your mantra, you will feel more in tune with your body and environment.
This meditation is especially beneficial for those who find it difficult to concentrate or get in the right headspace while meditating.
Yoga Meditation
Yoga is an active form of meditation that uses movement to connect you with your body and calm your mind.
Yoga involves using controlled breathing while performing a set of postures. This requires concentration and balance, encouraging you to focus on your body and the present moment. There is a range of styles of yoga; feel free to choose whichever you prefer.
Active meditation, such as yoga, is best for people who struggle to sit still through meditation or who want to develop their bodily awareness.
Other types of active meditation include tai chi, walking, and gardening.
There’s no one-size-fits-all method when it comes to meditating. It’s best to try out a few different types to get an idea of which one works best for you.
By Charlotte Tindale
