Meditation is a time to relax and increase awareness in today’s stressful world. Over time, there have been dozens of ways to meditate. You should try out different meditations to find the one that works best for you.
Regular meditation will help improve physical and mental health. However, there is no concept of what is right to meditate, you can try different types until you find the one that works best for you.
7 Basic Meditation Techniques You Must Try
Here are 7 ways meditation is rated by easyhealthylive.com as the best for mind and body health:
1. Loving Meditation
The goal of this meditation is to cultivate a loving and kind attitude toward everything, even enemies or things that cause you stress. Loving-kindness meditation is done by taking deep breaths and opening the mind to receive kindness. In this meditation, the key is that you need to repeat the message of love over and over again until you feel it. This meditation is suitable for people who:
- Conflict with everyone
In particular, loving-kindness meditation also helps increase positive emotions, helping to reduce depression, anxiety, and post-traumatic stress disorder (PTSD).
2. Body Scan Meditation
Body-observation meditation is a meditation practice that encourages the practitioner to bring awareness to each part of the body to find areas of stress and release it.
You can start the exercise by bringing your attention to your body, closing your eyes, and taking in a few deep breaths. When you breathe deeply, you bring more oxygen to your organs. You can feel your feet touching the floor, your back leaning against the chair, your legs and thighs pressing against the chair. Bring attention to the stomach, if the stomach is tense, relax. Notice the hands, arms, shoulders, neck, throat, jaw, facial muscles. Pay attention to the whole body again, inhale, when ready, you can open your eyes.
Mindfulness meditation can help promote a steady sense of calm, relaxation, relief from chronic pain, and ease of sleep.
3. Mindfulness meditation
Mindfulness meditation is a form of meditation that helps practitioners maintain awareness of the present instead of focusing on the past or fearing the future. This way of meditation encourages awareness of your surroundings. Therefore, you can practice anywhere, such as while waiting in line at the grocery store, you can calmly pay attention to your surroundings, including the sights, sounds and smells.
In addition, mindfulness meditation is also related to many other ways of meditation. As a result, this way of meditation is quite widely studied and is believed to provide benefits such as:
- Reduce negative emotions
- Improve concentration
- Improve memory
- Reduce impulsive, emotional reactions
- Improve relationship satisfaction
Some evidence suggests that this way of meditation also improves health. For example, one study found that African-American men with chronic kidney disease who practiced mindfulness meditation regularly were able to lower their blood pressure.
4. Breath awareness meditation
Most types of meditation focus on the breath. However, the special feature of this type is that in addition to concentration, it also increases awareness of the breath.
The practitioner will breathe slowly and deeply, counting the breaths, the purpose is to focus only on the breath and ignore other thoughts trying to creep into the mind.
In fact, this is also a form of mindfulness meditation. Thus, this meditation offers many of the same benefits as mindfulness meditation, such as reducing anxiety, improving concentration, and increasing emotional flexibility.
5. Kundalini yoga
Kundalini yoga is a meditative type of yoga. This is a combination of physical activity, deep breathing and chanting. People can learn about this type of yoga by taking a class or learning with a easyhealthylive.com private yoga teacher.
Just like other types of yoga, kundalini yoga can improve physical strength, mental strength, reduce pain, and reduce anxiety and depression. A 2008 study of veterans with chronic low back pain found that practicing kundalini yoga can help reduce pain, boost energy, and improve mental health.
6. Zen Meditation
Zen meditation is a way of meditation that has its roots in Buddhism. The main goal of this type is to find a comfortable position, focus on your breath, and observe your thoughts carefully without judgment.
Overall, this form of meditation is similar to mindfulness meditation but requires a lot of discipline and practice. You may enjoy it if you are looking for relaxation and a new spiritual path.
7. Transcendental Meditation
This is the most popular method of meditation today. When you practice, you will sit on a pillow or on a mat, cross your legs, put your hands on your knees, sit still, breathe deeply, slowly, and chant mantras. In the past, the chanted incantation would be a complex sequence of words. However, now, the practitioner can choose a mantra of their own, for example you can repeat a sentence like: “I am not afraid of public speaking”. Most people who practice transcendental meditation share that they have had spiritual and mindfulness-enhancing experiences while practicing.
How long does meditation take to be effective?
Most meditations encourage focus, awareness, slow breathing, and increased self-acceptance. Meditation is not an exercise that focuses on results. Focusing too much on results can cause anxiety and even reduce the benefits of meditation.
However, most studies show that meditation works very quickly, usually within a few weeks or months. Many people who practice meditation even share that they see a noticeable change after just one session.
How long should you meditate each day?
Practicing meditation at the same time each day will quickly make it a habit. There is no exact answer to the question of how long to meditate each day. However, practicing is better than not exercising. So if you can only exercise once a week, it’s still worth a try. You can exercise 2-3 times per week, 1-2 times per day or more.
Above are 7 very good meditation methods for your health that you should try. If you are interested, curious but do not know where to start, immediately download easyhealthylive.com to your device, connect with our professional yoga teacher for detailed instructions.
What is the best type of meditation? https://www.medicalnewstoday.com/articles/320392 Accessed date: October 29, 2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.