When initiating a meditation practice for the first time it’s not unusual to become overwhelmed with how to begin. The beginning can feel difficult because there are so many different types of meditation. If you download any meditation app you will quickly realize the world of meditation is vast (and even intimidating). Questions might fill your mind such as: Where do I start? How do I start? Which types of meditation are best for ME? What are the effects? How will I know if I’m doing it correctly? So many questions might infiltrate your mind, you might stop before you even get started! With a little knowledge and planning it’s possible to find the type of meditation that’s right for you.
Various types of meditation differ by their unique practice techniques and benefits, although no matter which type you choose, they all share some overarching benefits such as increased perceived wellbeing and stress reduction. Some of the most well-known and researched types of meditation are outlined below:
Mindfulness Meditation
Mindfulness meditation originated from ancient eastern and Buddhist practices. It focuses on paying attention on purpose to the breath, thoughts, sensations within the body, or the environment without judgment. Many forms of meditation include mindfulness as part of the technique. Mindfulness meditation cultivates awareness and presence.
Metta Meditation (Loving-Kindness)
Loving-Kindness meditation was first taught by the Buddha and is still practiced and taught in traditional Buddhist communities today. This meditation style involves reciting specific phrases to evoke warm-hearted feelings of loving-kindness first to the self and then gradually extending the wish to encompass all beings. For instance, the mantra might be: “May I be happy. May I be healthy. May I be safe. May I live with ease.” You would then move on to wishing loving kindness for others: “May you be happy. May you be healthy. May you be safe. May you live with ease.” Metta meditation cultivates increased compassion, resilience, and emotion regulation.
Vipassana Meditation
Vipassana was originally taught by the Buddha and was the form of meditation he practiced achieving enlightenment. This mindfulness meditation style is typically taught over the course of a ten-day retreat in a progressive manner with limited talking and silence. With Vipassana there is a focus on physical sensations in the body, which helps to establish a deep connection between mind and body, cultivating present awareness, well-being, and equanimity. The immersive teaching of this meditation makes it quickly impactful, and practitioners are encouraged to continue the meditations daily after the retreat.
Transcendental Meditation (TM)
TM was created by Maharishi Mahesh Yogi over 50 years ago and has been taught to and practiced globally by over 6-million people. It’s an effortless personalized mantra-based technique taught by TM teachers in a systematic course. TM helps to reduce anxiety and negative emotions while increasing memory, learning ability and self-realization.
Zen Meditation
Zen meditations are disciplined techniques that come from ancient Buddhist traditions. The meditation style is characterized by insight into the workings of the mind, to uncover the original nature of the mind (which is the experience of awakening). This form is unique in that it does not use a focal point, but rather the meditators allow thoughts to flow through the mind without any reaction (attachment, judgement, rejection). This method is sometimes called “just sitting.” Zen meditation cultivates deep understanding of core issues and shifts the meditator to true understanding; bringing about increased insight, intuition, focus, and moves one towards enlightenment.
Primordial Sound Meditation
PSM is a powerful technique stemming from the Vedic traditions of India and revived by Dr. Deepak Chopra. A person receives a personal mantra (the vibration of the universe at the place and time of one’s birth). The mantra has no meaning perse and is a sound that one repeats silently. The mantra serves as a vehicle that takes one to a quiet mental state, eventually slipping into the nonlocal space between thoughts. PSM cultivates restful awareness and increases wellbeing.
Guided Visualization Meditation
Guided visualization Meditations are led by a person (live or recorded) who offers imagery that taps into the senses with detail. This creates a high level of mental concentration and focus on relaxing and calming situations. This technique helps people stay in restful focus for longer periods of time and it can be helpful for people just beginning meditation.
When starting a meditation practice consider the style that resonates most with you, as well as the outcomes you are hoping to achieve. We suggest that whatever form you choose, seek an experienced teacher to help you learn. While meditation seems simple, human beings are far from simple. With a little support and guidance, you will be well on your way to creating a consistent, and daily meditation practice, bringing multitudes of benefits to your life.
For more information on meditation & or mindful awareness workshops for your employees contact us here: Team & Executive Wellbeing Workshops | Front Goose Wellbeing
