What is the best type of meditation?
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Meditation offers time for
Meditation offers time for relaxation and heightened awareness in a stressful world where our senses are often dulled.
It improves your physical well-being, as well as emotional health. People can explore the different types until they find one that works for them.
Here are some of them.
Kundalini yogaIt is a
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.
Transcendental meditationIt is a
Transcendental meditation
It 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.
People who practice this type of meditation report both spiritual experiences and heightened mindfulness.
How often to meditateA
How often to meditate
A person can consider starting with a few sessions per week, working up to one session per day.
Meditating around the same time each day can make meditation a habit that is easy to incorporate into daily life.
If meditation is helpful, it may be beneficial to increase the frequency to twice or more per day or to use it to reduce stress whenever needed
Mindfulness meditationIt is a
Mindfulness meditation
It is a form of meditation that urges practitioners to remain aware and present at the moment. A form of mindfulness is involved in most kinds of meditation.
Breath awareness encourages practitioners to be aware of their breathing, while progressive relaxation draws attention to areas of tension in the body.
Research has found that mindfulness can:
- Reduce fixation on negative emotions
- Improve focus
- Improve memory
- Lessen impulsive, emotional reactions
- Improve relationship satisfaction
Tips for better meditationMeditation
Tips for better meditation
Meditation is a process-oriented undertaking that focuses on the moment, not on the results.
So enjoying the moment is key to successful meditation.
Remaining present in the current moment can be challenging, as can focusing on a single mantra without getting distracted.
Whatever their immediate reaction, a person should persist with their mediation practice.
Breath awareness meditationBreath awareness
Breath awareness meditation
Breath awareness 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.
It reduces anxiety, improves concentration, and helps achieve greater emotional flexibility.
Zen meditationAlso called Zazen,
Zen meditation
Also called Zazen, it is a form of meditation that can be part of Buddhist practice.
The goal is to find a comfortable position, focus on breathing, and mindfully observe one’s thoughts without judgment.
It 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.
Loving-kindness meditationAlso known as
Loving-kindness meditation
Also known as Metta meditation, the goal is to cultivate an attitude of love and kindness toward everything, even a person’s enemies and sources of stress.
While breathing deeply, practitioners open their minds to receiving loving-kindness. They then send messages of loving-kindness to the world, or to specific people.
It can help those affected by:
- Anger
- Frustration
- Resentment
- Interpersonal conflict
Body scan or progressive
Body scan or progressive relaxation
Sometimes called body scan meditation it 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.
Because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep.
How long does it
How long does it take to work
The various meditative disciplines encourage a focus on heightened awareness, slower breathing, and increased acceptance.
Most research shows that meditation can work very quickly. Studies of meditation typically follow practitioners for weeks or months, not years.
Many meditation practitioners report an immediate improvement following a meditation session.