Types of Meditation

         There are 7 types of MEDITATION

Thousands of people have begun the journey of personal health. To achieve the maximum level of health one must eat well, exercise regularly, and improve their mental well-being.

The following are our seven favorite types of meditation: 

1. Transcendental Meditation (TM)

Maharishi, an advocate of Transcendental Meditation defines the purpose, “The goal of Transcendental Meditation is the state of enlightenment. This means we experience that inner calmness, that quiet state of least excitation, even when we are dynamically busy.” In this Hindu tradition you sit in Lotus, internally chant a mantra, and focus on rising above the negativity.
However, to effectively learn how to practice this form of meditation, expert guidance is recommended. There is internet resources, classes, or even meditation retreats to better learn this form of meditation.

2. Heart Rhythm Meditation (HRM)

Heart Rhythm Meditation is downward meditation, because it focuses energy on developing the application of consciousness.This form of meditation concentratesprimarily on the heart, with an emphasis on breathing, and the purpose is to experience the mystics’ mantra, “I am a part of all things and all things are a part of me.” HRM is a triple threat form of meditation because individuals experience physical, emotional, and spiritual benefits. It helps the individual better handle stress and develop an appreciative and joyous spirit.

3. Kundalini

Unlike HRM, Kundalini is a form of upward mediation, which focuses on the rising stream of energy. This form of meditation has roots in both Buddhist and Hindu teachings, and in Sanskrit translates to ‘coiled’. Many believe this to be a metaphoric form of mediation, however those who are able to access the dormant energy can attest to its healing benefits. To access this energy the individual must concentrate on their breathing as it flows through the energy centers in the body. Once that energy is felt, the individual can experience an altered state of consciousness.

4. Guided Visualization

Guided visualization is a newer technique that can be used for spiritual healing, stress relief, or personal development. The inspiration comes from Buddha, “The mind is everything. What you think you become.” Among other factors that set this form of meditation apart, the emphasis on one specific goal is defining.
By imagining relaxing and positive experiences, the body will respond by releasing chemicals that generate feelings of positivity. This method can be done casually by imagining a certain situation in the brain. However, to achieve a more powerful experience, a Guided Visualization Experience is key.

5. Qi Gong

This is a meditation favorite because this method improves posture, respiration, and the ability to relax with greater ease. Qi Gong is one of the oldest forms of meditation and derives from ancient Chinese society. This art form of health and wellness uses breath to circulate energy through the body and energy centers. The focused combination on breathing techniques, movement, and meditation helps the individual to control their reactions to stress.

6. Zazen

Zazen is the heart of Zen Buddhist practice and literally translates to “seated meditation.” This method is initially the easiest to engage in because it relies on self-guidance, however, the lack of guidance can make it difficult to progress in the future. Regardless, the mental benefits of Zazen are vast because you aim to forget all judgmental thoughts, ideas, and images.
After sitting in a comfortable position ensure that the back is completely straight and you are centered. Breathing is an essential element of Zazen and this position will allow the breath to deepen and enhance the experience.

7. Mindfulness

The final favorite method of meditation is mindfulness, which also comes from the Buddhist tradition. The Buddhist term sati translates to ‘mindfulness’ and breathes life into the practice. Conjuring mindfulness is essential in overcoming suffering and understanding natural wisdom. It is all about acknowledging reality by letting the mind wander, accepting any thoughts that come up, and understanding the present.
The practice is done by sitting with eyes close, crossed legs, the back straight, and attention placed on breathing in and out. For the period of meditation the individual focuses on his or her breathing, and when wandering thoughts emerge, one returns to focusing on the object of meditation, breathing. Research has found that a regimen of mindfulness can reduce anxiety, depression, and perceived distress.

How to Prepare your Mind and Body for Meditate

How to prepare the body and mind for Meditation

Buddha

• Preparing The Mind for Meditation

It is important to relax both your mind and body to enter a deep trance state where your meditation will be most effective. Adepts can often enter this state easily, by will alone, even in a hectic environment. This takes time and practice, though. Remaining calm, cool and collected in threatening circumstances is one of the benefits of regular meditation. Below is a list of tips on techniques for calming and quieting your mind and body before entering into your meditation.

Meditation Video

1. Fire up your motivation

After you sit down, the first thing to do is to remind yourself why you’ve chosen to meditate. Perhaps it’s to have a little more peace of mind and improve your mental skills, or it could be to achieve awakening. Or maybe it’s just because you know you’ll feel better for the rest of the day if you meditate than if you don’t. Don’t judge your reasons as being good or bad, just acknowledge and accept them as they are. Having a clear sense of purpose will fire up your motivation and help you deal with any feelings of restlessness or resistance.

2. Set reasonable goals

Goals give direction, and it’s important they be realistic so you’re not disappointed. Ask yourself what you hope to accomplish in this particular session. Think about the problems you’ve been working on in recent sits, and decide how you can best apply yourself to the practice today. Then choose a goal for this sit that’s reasonable given your recent progress. At first, your goals can be simple, such as not giving up and daydreaming, or remaining patient when your mind wanders or you get drowsy. 

3. Beware of expectations 

You should set goals and practice diligently to achieve them, but be careful of ambitious expectations about where you “should be.” You can easily set yourself up for disappointment. Resolve to hold the goals you’ve set very lightly, to find enjoyment in every meditation no matter what happens, and to savor any achievement. Simply sitting down to practice is an accomplishment.

There will be sessions where it’s easy to focus. This is the fruit of your previous practice. But don’t expect to notice obvious progress each time you sit. There will be plateaus where nothing seems to change for days or weeks. Today, you may have less stability of attention or mindfulness than you did weeks or even months ago. That’s normal, so stay relaxed. Make your effort diligent, yet joyful. Don’t get caught up in expectations. And always remember, there is no such thing as a “bad” meditation.

4. Commit to diligence 

Diligence means engaging wholeheartedly in the practice rather than spending your time on the cushion planning or daydreaming. You will be tempted to think about things that are more interesting or “important” than the meditation object-problems to be solved, projects to plan, and fantasies to entertain. So commit not to indulge in these tempting distractions. Also, judging the quality of your practice can lead to doubt, giving rise to procrastination and resistance. Remind yourself that, whenever resistance arises, the best way to overcome it is by simply continuing to practice. Resolve to practice diligently for the entire session, regardless of how your meditation goes.

5. Review potential distractions 

It’s important to know your state of mind before you begin to meditate. Perform a quick inventory of the things in your life that could come up as distractions, such as a problem at work or an argument with a friend. Check to see if your mind is occupied by any worries about the future, regrets about the past, doubts, or other annoyances. Acknowledge these thoughts and emotions, whatever they are, and resolve to set them aside if they arise. You may not be wholly successful, but just setting the intention will make them easier to handle.

6. Adjust your posture  

Before you begin, review your posture and get comfortable. Here’s a checklist:

• Adjust any supports you use to help you sit comfortably.
• Your head, neck, and back should be aligned, leaning neither forward nor backward, nor to the side. Your shoulders should be even and your hands level with each other so your muscles are balanced.
• Your lips should be closed, your teeth slightly apart, and your tongue against the roof of your mouth, with the tip against the back of your upper teeth.
• Start with your eyes closed and angled slightly downward, as though you were reading a book. This creates the least tension in your forehead and face. If you prefer, leave your eyes slightly open, with your gaze directed at the floor in front of you. Your eyes will move during meditation, but when you notice they’ve shifted, return them to where they were.
• With your lips closed, breathe through your nose in a natural way. It shouldn’t feel controlled or forced.
• Relax and enjoy yourself. Scan your body for any tension and let it go. All the activity of meditation is in the mind, so the body should be like a lump of soft clay-solid and stable, but completely pliant. This helps keep physical distractions to a minimum.