Meditation is a practice ritual in which one trains one’s mind to stimulate inner awareness, and in return receives moral and mental benefits. and, It may be an ancient tradition, but it’s still practiced in cultures all over the world to create a sense of calm and inner harmony.
It is the stillness of mind. so Its practice unfolds your purpose as you get to know the true meaning of life. So the doorway connects to your soul while leading you down to self-realizing your oneness with the universe, that you’re a part of everything, everywhere.
How to start meditation ?
You should focus on a single object. Being aware brings calmness to your mind and allows you to get immersed in your true self.
As you progress through learning meditation as a hobby, you will find there are many approaches to the activity. In the beginning, all of these work to build your concentration. But, it is important not to get attached to any one technique (or object).
Life becomes effortless, flowing, and beautiful. and With practice, you gradually develop clarity and a sense of being truly aware of a purpose.
Types of meditation :
There are 7 popular types of meditation practice:
Not all meditation styles are right for everyone. so These practices require different skills and mindsets.so you should to know the right type suitable for you.
Keep reading to learn more about the different types of meditation and how to get started.
1- mindfulness meditation :
It is originates from Buddhist teachings and is the most popular meditation technique in the West. ,and you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns.
This practice combines concentration with awareness. and You may find it useful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.
This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone.
2- progressive relaxation :
Progressive relaxation, sometimes called body scan meditation, is meditation that encourages people to scan their bodies for areas of tension. The goal is to notice tension and to allow it to release.
During a progressive relaxation session, practitioners start at one end of their body, usually their feet, and work through the whole.
Some forms of progressive relaxation require people to tense and then relax muscles. Others encourage a person to visualize a wave, drifting over their body to release tension.
It may also help with chronic pain. Because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep.
3- Mindfulness meditation :
Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment.
It is something people can do almost anywhere. While waiting in line at the grocery store, for example, a person might calmly notice their surroundings, including the sights, sounds, and smells they experience.so form of mindfulness is involved in most kinds of meditation. And Breath awareness encourages practitioners to be aware of their breathing, while progressive relaxation draws attention to areas of tension in the body.
4- Breath awareness meditation :
It is a type of mindful meditation that encourages mindful breathing.
Practitioners breathe slowly and deeply, counting their breaths or otherwise focusing on their breaths. The goal is to focus only on breathing and to ignore other thoughts that enter the mind.
As a form of mindfulness meditation, breath awareness offers many of the same benefits as mindfulness. Those include reduced anxiety, improved concentration, and greater emotional flexibility.
5- Kundalini yoga :
It is a physically active form of meditation that blends movements with deep breathing and mantras. People usually learn from a teacher or do a class. However, someone can learn the poses and mantras at home.
Similarly to other forms of yoga, kundalini yoga can improve physical strength and reduce pain. It may also improve mental health by reducing anxiety and depression.
A 2008 study of veterans with chronic low-back pain, for instance, found that yoga reduced pain, increased energy, and improved overall mental health.
6- Zen meditation :
sometimes called Zazen is a form of meditation that can be part of Buddhist practice. Many Zen practitioners study under a teacher because this kind of meditation involves specific steps and postures.
The goal is to find a comfortable position, focus on breathing, and mindfully observe one’s thoughts without judgment.
Again, this form of meditation is similar to mindfulness meditation but requires more discipline and practice. People may prefer it if they are seeking both relaxation and a new spiritual path.
7- Transcendental Meditation :
Transcendental Meditation is a spiritual form of meditation where practitioners remain seated and breathe slowly. The goal is to transcend or rise above the person’s current state of being.
During a meditation session, practitioners focus on a mantra or a repeated word or series of words. A teacher determines the mantra based on a complex set of factors, sometimes including the year the practitioner was born, and the year the teacher was trained.
People who practice Transcendental type report both spiritual experiences and heightened mindfulness.
Benefit of Meditation :
1- decrease stress :
stress reduction is one of the most common reasons people try meditation.
Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines.
These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking.
2- Reduce anxiety :
It can reduce stress levels, which translates to less anxiety.
A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety
Also, one study found that 8 weeks of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder, along with increasing positive self-statements and improving stress reactivity and coping
Another study in 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in depression, anxiety, and pain over 1 year
What’s more, some research suggests that a variety of mindfulness and meditation exercises may reduce anxiety levels
For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity (10Trusted Source).
3- Boost emotional health :
Some forms of meditation can lead to improved self-image and a more positive outlook on life.
For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression.
Another study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group.