3 Types of Meditation
What is Meditation?
Daily meditation has impressive benefits for us mentally and physically, which is why meditation is a major part of my wellness routine. Contrary to popular belief, meditation is not the practice of clearing your thoughts or emptying your mind. Meditation is actually a set of techniques used to create heightened awareness and focus. Science has proven that the benefits of meditation (even short sessions) include but aren’t limited to reduced stress, anxiety, depression and chronic pain, lower blood pressure, better sleep, boosted immunity and even an increase in compassion. We receive greater benefits from meditation when we practice it daily, even if it’s just for 10-15 minutes.
There are many different types of meditation, which can make someone who’s just starting their practice feel overwhelmed. The key to starting and consistently maintaining your meditation practice is to choose the type of meditation that works best for you. To simplify the search, try one of the following meditation techniques and see how you feel at the closing of your session.
The three type of meditation techniques that have worked best for me are Guided Mediation, Body Scan Meditation (or Progressive Muscle Relaxation), and Focused Meditation.
Guided Meditation
Guided Meditation is when a teacher guides you through the session. This can happen through meditation apps, albums, or in-person.
I highly recommend Guided Meditation for those that are new to the practice. Most of us struggle with intrusive thoughts and an inability to focus, and having someone who can guide you through the process can help make meditation less stressful and more successful. This type of meditation is extremely helpful for beginners because you have someone who can teach you the steps you need to take, and they can also show you how to incorporate the practice into your daily life.
When I first started out, the Headspace app was my go-to for guided meditations. It’s very user friendly, and offers a positive experience for anyone who tries it. They have a large catalog of guided meditations, helpful blogs, and videos that provide you with clear information and no guessing.
As my practice grew, my favorite Guided Meditation over the years became “Serious Daydreaming” on Shelah Marie’s Meditation Mixtape (available on Apple Music, Spotify, and YouTube Music). This guided meditation is best for someone looking to gain clarity surrounding their goals and is also great for someone looking to get their feet wet.
Since meditation has become more popular, healers have seen and filled the need for more Brown voices in the meditation world. The Shine Text app has addressed this need by offering a wide range of meditations and blogs narrated and written by people of color. This app is amazing and convenient because you can sign up for daily reminders and gratitude check-ins which helps keep your practice consistent, no matter how busy your day gets.
All of these are a great place to start, but you can also look up Guided Meditation on Apple Music, Pandora, YouTube or Spotify to browse and find one that calls to you.
Body Scan Meditation/Progressive Muscle Relaxation
This type of meditation aims to put your body in a state of relaxation and reduce tension. We hold a lot of tension and stress in our muscles, which is why it’s great to be aware of how our bodies feel throughout the day. Many of us live in a constant state of tension, and need reminders to unclench our jaws, legs and shoulders. Body Scanning helps you become aware of where your body is holding the stress, and then release it.
Usually during a body scan, you find points of tension and slowly squeeze and relax each muscle group while using your breath to let go.
Disclaimer: If anyone decides to try this, it should be practiced with an understanding that it may be triggering at times to people who have experienced trauma. The reason behind this is because sometimes becoming more aware of our bodies triggers unconscious trauma that hasn’t been processed. Use this technique with caution and guidance if you’ve had any traumatic experiences.
Every body, and everybody, is different, so Body Scanning/PMR can be extremely helpful for some while triggering to others. Knowing this can prevent someone from becoming afraid of the sensations in their bodies, especially if they’ve experienced disassociation or depersonalization.
Overall, Body Scanning and Progressive Muscle Relaxation can aid you with connecting your mind and body, while leading them both into a state of relaxation.
Focused Meditation
Focused Meditation uses your five senses to promote concentration. This can be done by focusing on something internally or externally, like your breathing, a candle flame, or a mala beads.
My personal favorite is focusing on breathing. A lot of us don’t realize that the way we breathe can actually increase anxiety or stress (breathing with your chest). There’s a way to breathe that can instead encourage relaxation in your body and your mind (breathing with your belly).
To test how you normally breathe, place a hand on your chest and your belly. Inhale through your nose and exhale through your mouth. Check to see if your chest rises and falls more than your belly. If your chest rises more, focus on inhaling into your belly by pushing out your hand, and releasing the air out of your stomach as you exhale. Practice this until you can breathe without your chest moving. It takes a lot of time, so don’t be discouraged. If you’re looking for some great breathing exercises, check out our previous blog post, Mindfulness and How to Achieve It.
While these techniques worked for me, feel free to do your own research on the many different types of meditation out there and find the one that works best for you. Wellness is personal and so are our practices. It’s important to tailor your routine to you, your experiences, and your needs. By using all the resources available to you, you can incorporate meditation into your life and get the benefits so many people are raving about.