A lot of people think of meditation as a person sitting in the mountains becoming one with the universe. It’s not some lofty Hollywood trend, nor is it a practice reserved for the most elite monks. Meditation comes in many forms and committing to a daily practice can help you narrow your focus and feel more connected to the present moment. By doing so, you may lower stress levels, become more self-aware, and improve immune function.
Many spiritual traditions incorporate meditation into their teachings and practices. The actual practice of meditation does not belong to any particular religion or faith. Although it has ancient origins, it is a practice that people continue to use to establish inner peace, a sense of calm, and a healthy mind-body connection. You can easily fit meditation into your daily schedule, and it may be the practice that keeps you level-headed throughout the day. There isn’t a singular type of meditation, though. In fact, the following types of meditation can be very beneficial for beginners. Find a practice that suits your needs, or experiment with these variations until you find one that you like.Â
Spiritual Meditation
This practice is used in nearly all spiritual traditions and religions. There are many types of spiritual meditation, as it is just about as diverse as spiritual traditions themselves. According to a 2017 study, spiritual meditation aims to develop a deeper understanding of spiritual or religious meaning and connect that to a higher power. Christian contemplative prayer, Jewish kabbalistic practices, and Sufi dhikr are common examples. You can engage in this practice whether you’re in your home or a place of worship.
Breath Awareness Meditation
This type of meditation comes from the zazen breath awareness technique that Zen Buddhist practices teach. It is a form of meditation that is excellent for beginners. By focusing on your breath, you direct your attention away from your wandering thoughts. Even if your mind does wander, you can always bring the focus back to your breath. By practicing breath awareness meditation, you can meditate in any position you like, be that lying on the floor or sitting in a quiet place. You can even do it while showering! Ideally, though, try to practice in the same spot and at the same time every day for the most benefits.Â
Mindfulness Meditation
This basic meditation practice is essentially the simple act of being aware of what you are doing in the present moment, i.e. mindful. You can practice mindfulness while eating, walking the dog, brushing your teeth, or mopping your floors. Being mindful means that you are 100% invested in the activity you are doing. You do not think about anything else that may distract you or add stress to your life. Many people struggle with this, though, which is why beginners start with a more formal mindful meditation practice. Set aside time to sit and focus on your breathing, even if you start with five minutes. Learn how to redirect your thoughts when you get distracted, allowing them to come in and out like waves up a beach. This practice is a great tool to help you improve self-control and your ability to focus on the present moment.Â
Body Scan Meditation
As the name suggests, this form of meditation is about observing your body closely, noting any possible abnormalities. Do you notice muscle pain or stiffness in certain joints? Note what your body is taking in and letting go. This is a great way to connect your body and your conscious self. It also helps people who don’t know how to express their emotions physically. To perform body scan meditation, simultaneously isolate one part of the body, tensing and releasing the tension. In order to experience the benefits of this practice, you have to establish a regular routine. You should notice a decrease in tension and stress via regular practice.
Open Awareness Meditation
Open awareness meditation is the opposite of breath awareness meditation, in that you focus on simply being instead of doing. Some people find this practice to be more complex because of the open-minded concept. Focus-based meditation can stabilize and frame the mind to keep it from wandering. Open awareness meditation is great if you have an active mind because you keep the body in a state of relaxation. Remain still in your practice, but allow your thoughts to flow freely. You can examine them if you want to help better understand how you process thoughts and emotions.
Movement Meditation
Walking, yoga, tai chi, gardening, and any form of gentle movement counts as a movement meditation practice. These activities aim to improve mindfulness, but the concept behind movement meditation is that gentle physical movements ground you in the present. Focus on how the body moves and the sensations you feel from these movements. This form of meditation is very similar to mindful meditation, only this involves movement. That makes this form of meditation beneficial for people who find it difficult to concentrate while sitting still.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
