These practices require different skills and mindsets. All rights reserved. Types of Yoga Meditation. This form uses bowls, gongs, and other instruments to create sound vibrations that help focus the mind and bring it into a more relaxed state. In fact, many meditation techniques — including the ones in the Headspace app — actually combine elements of both. Although the practice has ties to many different religious teachings, meditation is less about faith and more about altering consciousness, finding awareness, and achieving peace. Skillful compassion. This is also a good practice for people who don’t like silence and enjoy repetition. Did one or more of these meditation techniques speak to you? READ NEXT: What are the benefits of daily meditation? Depending on the tradition, spiritual meditation may also include elements of silent, spoken, or chanted prayer. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings. It’s an active form of meditation where the movement guides you. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 10 Items You Need to Create a Mindfulness Corner at Home, I Meditated on 5 Different Pillows. Meditation techniques are often described as being either calming or insight meditation. Try adding a little visualization into the mix. … This form of meditation is often used to relieve stress and unwind before bedtime. Learning to forgive is an important concept in spiritual meditation. Focusing on the image of different people — it doesn’t matter if we know them or not, if we like them or not — is integral to this technique. The meditation techniques and exercises in the Headspace app are not the Transcendental Meditation® (TM®) program, nor is the Headspace app endorsed by Maharishi Foundation USA, Inc., which teaches the Transcendental Meditation program. There are so many different forms of meditation that if one isn’t working or isn’t comfortable, just try a new one.”. It is a trademarked meditation based on a form of mantra meditation. An old Zen saying suggests, “You should sit in meditation for 20 minutes every day — unless you’re too busy. Mindfulness meditation originates from Buddhist teachings and is the most popular meditation technique in the West. Mantra meditation is prominent in many teachings, including Hindu and Buddhist traditions. It may also improve your overall quality of life. It makes it even more difficult to know which spiritual path is the best for you. The practice involves sitting comfortably with one’s eyes closed for 20 minutes twice per day and engaging in the effortless practice as instructed. The five major religions – Hinduism, Buddhism, Judaism, Christianity, and Islam all practice forms of meditation. There’s not a universally accepted “best” or “most effective” type; rather, it is our individual preference that helps us choose the one (or ones) that works best for us. “Couple that with an additional 2 to 5 minutes of meditation throughout the day to break up the chaos, and you will soon be feeling the benefits.”. If you buy through links on this page, we may earn a small commission. This kind of meditation is similar to praying. We include products we think are useful for our readers. Students are encouraged to practice twice a day, which often includes morning meditation, and the a second session is in the mid-afternoon or early evening. Popular options include: Spiritual meditation can be practiced at home or in a place of worship. Vipassana pushes us to find "insight into the true nature of reality," via contemplation of several key areas of human existence: "suffering, unsatisfactoriness,” “impermanence,” “non-self,” and "emptiness.". Keep reading to learn more about the different types of meditation and how to get started. The easiest way to begin is to sit quietly and focus on your breath. The need to practice spiritual meditation comes from an innate longing to see and think beyond the chaotic world surrounding you. The above list of meditation styles is far from exhaustive. However, that doesn’t mean it’s time to panic…. This technique is similar to focused attention meditation, although instead of focusing on the breath to quiet the mind, you focus on a mantra (which could be a syllable, word, or phrase). When practiced within a religious context, meditation supports a deeper connection with the Divine. It can feel challenging to some, but it’s really no different than vividly recalling the face of an old friend naturally, without effort. If you're interested in setting up a dedicated meditation space in your home, a meditation pillow may be a fun addition. The purpose of meditation is to help us realize who we really are at the core of our being. Often, our body is doing one thing while our mind is elsewhere. 5. Here’s What I Learned, 10 Best Places for Guided Meditation Online in 2021, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, 5 Benefits of Metta Meditation and How to Do It, Courtney Sullivan, Certified Yoga Instructor, 5 Visualization Techniques to Add to Your Meditation Practice, 7 Tips for Building a Daily Meditation Practice, Removing a Tick Head from Your or a Pet’s Skin, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Transcendental meditation is a very specific type of meditation introduced by Maharishi Mahesh Yogi, a spiritual guru. Spiritual meditation makes you realize the eternal truth and let go of all that had happened and will happen. Good news — there’s an app for that! You don’t judge the thoughts or become involved with them. This practice is beneficial for those who thrive in silence and seek spiritual growth. Qigong meditation. Most guided meditations follow a similar format: the teacher explains how the mind behaves during meditation, leads you through a particular meditation technique, and then suggests how to integrate this technique into your everyday life. What are the benefits of daily meditation? We “note” the thought or feeling to restore awareness, create a bit of space, as a way of letting go, and to learn more about our thought patterns, tendencies, and conditioning. Here are five top picks. Mindfulness meditation can refer to any number of forms of meditation but has been used most recently to describe a secular technique of cultivating deep awareness into the present moment. Reflection. Imagine a photocopier light slowly moving over your body, bringing attention to any discomfort, sensations, tensions, or aches that exist. This type of spiritual meditation is all about forgiving ourselves or others, and in replacement, feeling love and acceptance. Our website services, content, and products are for informational purposes only. Notice your mind starting to wander? This type of meditation uses a repetitive sound to clear the mind. If your mind does wander, it’s important to come back to the practice and refocus. Yoga meditation. The TM course teaches practitioners a special mantra that … Types of meditation used in the Headspace app. The Transcendental Meditation® program is taught one-on-one by instructors trained and licensed by Maharishi Foundation in a personalized and individual manner. In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension. Spiritual meditation is used in Eastern religions, such as Hinduism and Daoism, and in Christian faith. Healthline Media does not provide medical advice, diagnosis, or treatment. Below you will find a list of 4 meditation types, along with a short description. Loving kindness. These days, with the greater need to reduce stress in the midst of our busy schedules and demanding lives, meditation is increasing in popularity. Holly J. Bertone, CNHP, PMP, is an author of six books, blogger, healthy living advocate, and breast cancer and Hashimoto’s disease survivor. But one thing they probably won’t agree on? How do you know which practice is right for you? For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention. Deepak Chopra’s meditation method also uses mantra-based meditation. Spiritual Meditation. In non-theistic traditions such as Buddhism and Taoism, meditation is more focused on self-awareness and self-actualization. For those who have never tried meditation, it can seem like a frightening endeavor. Focused meditation involves concentration using any of the five senses. With spiritual meditations, you can achieve many things on a … Getting Started With Basic Meditation Techniques . Essential oils are commonly used to heighten the spiritual experience. This type of meditation aims to help one attain enlightenment if practiced on the long term. Learn to breathe more slowly, calmly. Meditation is the practice of thinking deeply or focusing one’s mind for a period of time. Meditation is another type of spiritual practice that tends to intimidate people. This therapeutic breathing method uses breath retention exercises to control the speed and volume of your breath. It can be done by developing awareness, harmony and natural order into life through meditation. During my meditation I saw what I thought first was a brain then I realized it was some type of maze. Then you should sit for an hour.”. From there, once you gain more experience and confidence, you can explore the whole library of content, covering everything from sleep, compassion, and sports to anger, stress, focus, and more. Another ancient tradition, this one invites you to use your concentration to intensely examine certain aspects of your existence with the intention of eventual transformation. Spiritual meditation. savasana or Shavasana, known as corpse or relaxation pose. Similar to the loving kindness meditation technique, this one involves focusing on a person you know or love and paying attention to the sensations arising from the heart. “It’s what feels comfortable and what you feel encouraged to practice,” says Mira Dessy, a meditation author and holistic nutritionist. Meditation, a practice that originates from spiritual Buddhist and Hindu traditions, includes a wide variety of contemplative exercises. It doesn’t matter if your mantra is spoken loudly or quietly. Ways to meditate can include: Guided meditation. Last medically reviewed on September 28, 2020. Most calming meditation practices involve focusing on a particular object — your breath, a mantra, a visualization, a physical object, even physical sensations within your body — and returning to that object whenever you get distracted or notice your mind starting to wander. Whether you are focusing on the breath or simply sitting in quiet, this technique involves specifically “noting” what’s distracting the mind, to the extent that we are so caught up in a thought or emotion that we’ve lost our awareness of the breath (or whatever the object of focus is). Don’t be afraid to step out of your comfort zone and try different types. Catholicism, Judaism, Sikhism, Christianity and Islam all mention some type of meditation practice(s) in their literature and foundation. Focused attention. As the name suggests, this practice is ideal for anyone who requires additional focus in their life. Although there isn’t a right or wrong way to meditate, it’s important to find a practice that meets your needs and complements your personality. With so many varieties of yoga meditation, it can become pretty confusing sorting through the … © 2005-2021 Healthline Media a Red Ventures Company. It's the foundation for other forms of meditation. By opening our hearts and minds for the benefit of other people, we have the opportunity to foster a feeling of happiness in our own mind. Currently, there are eight core techniques, combining elements of both insight (vipassana) and calming (samatha) meditations in most of the 10- or 30-day courses. All you need to do is to focus on these basic elements of meditation, find a comfortable, quiet place to practice and dedicate just 10-15 minutes of your time. The desire to do spiritual meditation is actually an inborn longing to find relief from the chaos by sinking into the peace and stillness within. What does matter, however, is that you choose a style that allows you to integrate the qualities you experience during meditation practice — calm, empathy, mindfulness — into the rest of your day. Other religious and spiritual practices have a basis in meditation. This meditation technique also can help increase intelligence and creativity. This practice is for those who like structure and are serious about maintaining a meditation practice. This practice combines concentration with awareness. Most people can explore the different methods of mindfulness but not all styles are suited to everyone. By conjuring a specific visualization, we not only get to observe the mind, but we also get to focus on any physical sensations. The techniques in the Headspace app stem from both the Burmese and Tibetan Buddhist traditions, even though some of the names have been changed from the original translation to make them more accessible. Loving-kindness meditation is also known as Metta meditation. Resting awareness. Be aware of the feelings, not the thoughts, that arise when you focus on the question. Try counting mala beads, listening to a gong, or staring at a candle flame. During metta meditation, you recite positive phrases…. Spiritual meditation is used in Eastern religions, such as Hinduism and Daoism, and in Christian faith. Whether you’re looking to reduce stress or find spiritual enlightenment, find stillness, or flow through movement, there’s a meditation practice for you. (Note: Many of the following techniques should be learned with an experienced — and in some cases certified — teacher to be most effective.). Movement meditation is good for people who find peace in action and prefer to let their minds wander. Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes or images. Studies have shown meditation may improve relationship satisfaction, relatedness, and closeness to name just a few benefits. In mindfulness meditation, you pay attention to your thoughts as they pass through your mind. Learn the best types of meditation for atheists here. Follow her on Twitter at @PinkFortitude. Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. Rather than focusing on the breath or a visualization, this technique involves letting the mind truly rest; thoughts may enter, but instead of distracting you and pulling you away from the present moment, they simply drift away. Here are some other forms of this ancient practice that you may want to explore. This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone. Many get quite anxious when they think about sitting quietly for a period of time. You may know which type of sport you enjoy the most or which type of food you need to avoid. Concentration in meditation is very important, but concentration alone does not, in itself, bring on the appearance of the spiritual eye. That’s simply because it’s different for everyone. It’s also known as loving-kindness meditation. This ancient Buddhist tradition involves sitting upright and following the breath, particularly the way it moves in and out of the belly, and letting the mind “just be.” Its aim is to foster a sense of presence and alertness. It is more customizable than mantra meditation, using a mantra or series of words that are specific to each practitioner. Simply return to the breath. It is through the practice of the specific techniques listed below that we build stability of mind over time. 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