Learn about the main forms of meditation!

Meditation practices provide a sense of calm and inner balance, so everyday challenges become less stressful. Therefore, meditation is an effective tool to get to know yourself, ward off negative thoughts and ascend spiritually.

As much as meditation is related to spirituality, some people use the practice just to increase focus, and there are several studies that prove its effectiveness for concentration and health.

Thus, meditation is free for everyone, but it is a fact, there are many types of meditation, so for sure there is one that best fits your profile. Read this full article and find out what is the ideal meditation to incorporate into your routine!

Understanding more about meditation

Meditation, in its essence, is linked to Hinduism, Taoism and Buddhism, so it is not possible to affirm its origin. In any case, it is a practice that provides peace, calm and balance. See below more information about its origin, definition and more.

Source

Meditation is a very old practice, so the place of its origin is not known for sure. Many believe that its emergence is linked to Buddhism, but the oldest accounts of meditation were found in the Vedanta philosophy of Hinduism.

In Buddhism and Taoism, meditation is dated back to 500 BC, while in Hinduism there are accounts associated with meditation since 1500 BC.

Moreover, the word "meditate" means "to ponder", but it is also associated with "meditare", which from the Latin means "to turn toward the center". In this way, making meditation a habit helps to recognize one's own essence.

Definition

Meditation can be defined as a practice that provides calm, peace, relaxation and balance. Moreover, it helps you maintain focus and concentration in order to carry out your activities in a conscious manner.

In the West, it can be interpreted as a period of reflection, but in the East meditation is seen in a deeper way, linked to spirituality. Therefore, Eastern philosophies and religions defend the practice as a journey of self-knowledge to achieve balance and plenitude.

As good as this definition may sound, in practice meditation tends to be difficult. This is because the world is increasingly fast, generating stress and anxiety. Thus, many say they can not meditate, but this is normal. In the beginning it may not be easy, but its benefits are rewarding.

Benefits

With so many stimuli coming from outside, it is common for many people to forget to look inside. As a consequence, they feed a life of false desires, or rather, ego motivations.

When true desires are left aside, many inconsistent choices can be made, resulting in frustrations and regrets. It is true that all people go through this and learn from mistakes. But better than learning is to prevent them from happening.

Meditation helps you understand your inner motivations, so you can cultivate full attention to be increasingly aware of your choices and actions. It also helps to reduce stress and anxiety, as well as maintain a connection to spirituality.

Practice

The practice, usually, consists of sitting cross-legged in a quiet and ventilated place, but nothing prevents it from being done lying down. To meditate you must be patient, because it may be uncomfortable at first.

Many people advise you to try meditating for at least five minutes, it may not seem like much, but for those who have never meditated it is enough to get in touch with the technique.

In addition, you can learn a specific method and perform freely, but there is also the possibility to search for guided meditations. Remember to prepare the place, putting on pleasant music and perhaps light incense.

Types of meditation

Over time, meditation has become a widespread technique among various peoples and cultures. Thus, currently, there are several types of meditation, some of them with a spiritual focus and others not. Check out below the types of meditation.

Mindfulness Meditation

Mindfulness, also known as full attention, is the practice of being more and more in the present moment. In this way, thoughts and distractions are set aside, seeking to be more conscious.

In this logic, thoughts and actions are in perfect harmony. Being able to have full attention provides positive results in the short and long term. Therefore, Mindfulness meditation is beneficial for both personal and professional life.

In addition, it contributes to the control of stress and anxiety, reduces risks of insomnia, improves memory, increases creativity, among other benefits. Mindfulness meditation does not need to be done only at a specific time, it can be performed throughout the day, whenever you feel you have lost your balance.

Transcendental Meditation

Transcendental meditation is quite different from techniques that prioritize maintaining full attention. Unlike those practices, this meditation aims to move away from the active, rational mind to experience a pure state of awareness.

It is a practice used to find a deep level of thought and connection with silence. In this way, the individual can dive back into their essence and cultivate it in a waking state.

It is a fundamental experience for balancing the body and mind, so in times of mental confusion, this meditation can be ideal. Transcendental meditation helps bring clarity and achieve a state of intense relaxation.

Vipassana Meditation

Vipassana Meditation consists of seeking a path of self-transformation through observation. In this way, it is possible to move away from negative thoughts and limiting beliefs, thus achieving liberation.

For this, there must be connection between body and mind, because they are not separate aspects, but rather, misaligned. Through increased awareness and liberation from illusions is that one can achieve self-control and peace.

The Vipassana meditation course requires commitment and seriousness, since it consists of ten consecutive days of meditative immersion. Therefore, Vipassana is a path of self-knowledge and transformation through self-observation.

Raja Yoga Meditation

There are several different practices in Yoga, one of them being Raja Yoga, with a focus on meditation to achieve tranquility and health. Raja Yoga helps in the process of self-knowledge and spiritual connection, in addition, enables changes in attitudes.

Practitioners of Raja Yoga tend to remember various aspects about themselves, so they begin to make choices consciously. Moreover, Raja Yoga helps to contemplate silence and moments of intense reflection.

Another point is that the term Raja Yoga can be translated as "higher connection", so anyone can access this state. This modality of yoga is divided into different stages, being they yamas, niyamas, asanas, pranayama, dharana, dhyana and samadhi, the last stage is called state of superconsciousness.

Zazen Meditation

Zazen meditation is the main type of meditation within Zen Buddhism. The term "za" means sitting, while "zen" indicates the state of deep meditation. The practice is not only linked to not thinking, in fact, it goes much further. Therefore, this meditation is able to provide an intimate relationship with all that exists.

To do Zazen one must sit facing a wall at a distance of 1 meter, in lotus position, holding the cosmic mudra (hand position where thumbs touch and one palm rests on the other) in one's hands. Meditation time usually ranges from 20 to 50 minutes.

Acem Meditation

A type of meditation that has no religious connection is the Acem meditation. Its bases are similar to transcendental meditation, plus one of the steps is to mentalize something positive.

It is recommended to do two sessions a day, of about 30 minutes each, but for beginners the advice is to reduce the time. Thus, the practice will be easier and more enjoyable in the beginning. In addition, repeat a mantra during meditation and internalize these words, then repeat the mantra mentally.

Guided Meditation

Guided meditation, as the name implies, is guided by a teacher or conductor of the practice. This type of meditation can be done both in groups and individually, in addition, it can be performed in person or remotely.

When searching for guided meditation on the internet it is easy to find various contents, including free ones. A guided meditation is considered easy to access, because it is not necessary to have extensive knowledge on the subject, since there is someone to offer all the help. Thus, it is a great option for beginners.

Metta Meditation

One type of extremely deep meditation practice is Metta meditation, the focus of the practice is to cultivate love and spread compassion. Thus, developing empathy and finding happiness and peace in small details.

To perform meditation make sure you will not be disturbed, so look for a quiet place without noise. Concentrate on a fixed point, it helps maintain focus for longer. Another option is to mentalize something positive. Check below a list of phrases used in Metta meditation:

May I be happy;

That I don't suffer;

May I find the true causes of happiness;

May I overcome the causes of suffering;

May I overcome all ignorance, negative karma and negativities;

May I have clarity;

That I have the ability to bring benefit to beings;

May I find in that your happiness.

Dzogchen Meditation

Dzogchen meditation focuses on attaining enlightenment for the well-being of all beings. In this logic, the practice is said to be extremely deep and advanced in order to reach subtler levels of the mind.

The word "dzogchen" means great completeness, a path to find enlightenment. All the qualities of a Buddha are contained in pure consciousness, so Dzogchen meditation is a powerful tool for achieving this state.

Qi Gong Meditation

A very ancient technique, Qi Gong meditation began to be spread with greater force in the mid-twentieth century. The practice consists of performing physical and breathing exercises for integration between body and mind.

The focus of the technique is to find the subtle energy of the body and restore balance, both physically and emotionally. Some benefits of performing Qi Gong meditation are the regulation of blood circulation, the digestive and respiratory systems, as well as stress relief and dispersal of negative feelings.

Sudarshan Kriya Meditation

There is a specific type of meditation to find the natural rhythm of breathing and align body, mind and emotions. The so-called Sudarshan Kriya meditation has the benefit of eliminating stress, negative emotions and fatigue, yet provides greater focus and consequently wisdom.

From Sudarshan Kriya meditation the practitioner has the opportunity to become calmer and more relaxed. In addition, it is important to note that emotions are directly linked to breathing, that is, the breathing rhythm varies according to sensations and feelings. Therefore, aligning the breath is also finding emotional balance.

In this way, Sudarshan Kriya is a very effective technique to increase the level of consciousness and change the way you deal with feelings, thus, consequently, actions are modified, providing a more coherent and balanced life.

Taoist Meditation

Taoist philosophy holds that meditation is a powerful tool for finding inner peace. Practicing Taoist meditation allows you to free yourself from external perceptions and identifications, to enter an inner universe of silence and harmony.

By making breathing natural, the practitioner is able to align body and mind. For this, it is necessary to sit in a place, preferably without noise. Although the Taoist technique is simple, it is recommended to look for a master to transmit the teachings personally.

Meditation can bring the body and mind to states of intense rest, so it is important to replenish energy. Thus, if done regularly, it provides great transformations.

Meditation of Self-Knowledge

Self-knowledge and meditation always go together, in this way, the meditation of self-knowledge helps to stop being guided by external circumstances, thus developing responsibility for oneself.

Thus, decision making becomes conscious, providing more moments of happiness. Therefore, meditation helps you recognize your place in the world, consequently making choices becomes an easier task.

If you understand what is inside, you are also able to understand what is outside, in this logic, meditation makes it easier to deal with the daily impasses. Therefore, meditation practice aims to achieve spiritual realization and expansion of consciousness.

In addition, it has several benefits such as stress relief, anxiety and depression, providing well-being, especially when practiced regularly. Moreover, it improves focus, to live increasingly in the present moment.

Meditation with Mantras

Mantras are linked to liberation, so the union of meditation and mantras results in a powerful tool for self-knowledge and expansion of consciousness. Many people can not just focus on the breath, in these cases meditation with mantras is extremely effective to direct attention.

Mantras are words of power, their frequency is able to drive away negative emotions, maintaining clarity of thought. By repeating a mantra several times, the mind tends to focus more and more, so by performing this practice daily, everyday tasks also become easier.

A very popular mantra is "OM", it is believed that this sound existed before the creation of matter, so it is related to the creation of the universe. Thus, chanting it provides connection with the All.

Christian Meditation

Christian meditation is based on admiring the presence and aspects of God, as well as Jesus Christ. The practice consists of raising one's thoughts to the divine, so it is not necessary to be in a specific position, that is, it can be done in any way you prefer, the most important thing is to maintain attention and concentration.

It is also indicated to focus on a fixed point, which in this case is the presence of God, for this, the power of words can help guide the practice. Moreover, meditating helps to elevate thinking and find an inner truth.

Ho'oponopono Meditation

Ho'oponopono is a meditation technique that aims to develop forgiveness, providing a mental and energetic cleansing. To perform it is made a prayer, so the mind can relax. For the Ho'oponopono meditation has effectiveness, it is necessary to seek self-love and self-esteem.

In this logic, by loving oneself it is possible to access high states of consciousness, as well as maintain connection with the whole. Meditation also helps maintain physical, mental and spiritual balance, as well as promoting well-being and lightness.

Tips for making your meditation

For the meditation practice to be pleasurable it is necessary to follow some steps, so you can avoid unforeseen events and headaches. In this sense, choose a good time, a quiet place and a pleasant position are important points for everything to go well during meditation. Check out these and other tips below.

Set a good schedule

There is no best time to meditate, but a right time for each person. Thus, evaluate in your schedule what is the best part of the day to fit the practice. Remember that you need to concentrate, so there should be no interruptions, so choose a quiet and peaceful time.

Many people prefer to meditate in the morning, but there are no rules, if for you the best time is before bedtime has no problems. An important point is to create the habit of meditating every day at the same time, because it is easier to keep the practice in your routine.

Choose a quiet place

The choice of the place to meditate is of extreme importance, in this logic, it should be a calm and pleasant space. If you try to meditate in a crowded place or with a lot of noises, it is likely that you will be distracted.

In addition, the brain associates the place with meditation practice, so prefer to always perform meditation in the same place. Moreover, you can leave some objects of your choice in this space, for example, incense and crystals.

Find a comfortable position

Finding a comfortable position is essential to being able to stay relaxed, so don't be bound by rules. It is common to see people meditating in lotus position, however for beginners this posture can be very uncomfortable.

Therefore, some people prefer to meditate sitting, with their feet flat on the floor or even lying down. So, you can meditate in lotus position or not, so feel free to experiment and find out the best way for you.

Also wear comfortable clothes

To do any type of meditation is ideal to choose comfortable clothes, because it is easier to achieve pleasant sensations during practice. In meditation you need to pay attention to breathing and maintain focus, so with an uncomfortable outfit this task would become more difficult.

Therefore, clothing directly interferes in the meditation process. In this way, always choose loose-fitting clothes with light and soft fabrics. If you are going to do any meditation that involves movement, prefer clothes that facilitate mobility.

Concentrate on your breathing

There needs to be concentration at the time of meditation, especially, on your breathing, so your lungs can be completely filled. At first, controlling your breathing can be difficult, but the most important thing is that it is comfortable.

By no means should meditation be an uncomfortable time. To increase focus, a tip is to count your breaths in and out, setting a certain goal at the beginning. Afterwards, let the breath flow naturally. Remember, more important than following instructions is actually discovering the form that is best for you.

Make meditation a habit

Making meditation a habit results in great transformations. Meditation helps to reduce stress, anxiety, improve focus, relax, deal with various health issues and much more. Thus, in both the long and short term, the practice can only add to your life.

In addition, observing thoughts helps in the process of self-knowledge, so meditating daily brings practical changes. Thus, living in balance, little by little, becomes easier.

How to choose the ideal type of meditation?

The ideal type of meditation is the one you identify with, i.e. if your purpose is to maintain full attention, Mindfulness meditation may be the best option. On the other hand, if your focus is on ascending spiritually, experiencing several days with Vipassana meditation may be a good choice.

Thus, to discover the best type of meditation you need to know yourself, so you can choose the one that resonates with you. Maybe you have no idea which meditation you should practice, but don't be afraid to experiment. Remember that by testing you broaden your experiences and knowledge.