How To Meditate Part 7 — Different Methods of Meditation

There Are Different Methods and Forms Of Meditation

If you’re new to meditation, no doubt when you first hear the word ‘meditation’ a picture of a Tibetan monk or an Indian yogi appears in your mind. While monks were certainly big practitioners of this art, people from all walks of life use meditation today.

Business executives, athletes, movie stars, stockbrokers and lawyers all incorporate meditation into their lives. Even large corporations such as Google, Target and General Mills advocate the use of meditation to their employees.

As we learned before meditation can be used for several reasons. But the main concept behind meditation is that it allows you to control your own thoughts, instead of letting others control them for you.

People who regularly practice meditation find that their self discipline improves. In addition scientists are discovering that meditating can help improve your health by lowering your blood pressure and boosting your memory functions, as well as make you look and feel younger because of the lesser but deeper breaths you take, and the inner balance between your body and your mind.

How To Meditate

Meditators typically meditate at least twice a day for twenty minutes per sitting. Most schools of thought recommend meditation to start the day and to close it. However, a person may meditate whenever they have time in their schedule to accommodate it.

Meditation is not an all or nothing proposition. It is also beneficial to meditate in shorter increments of time, sitting for just 5, 10, or 15 minutes.

There are also several different methods of meditation, including:

  • Primordial Sound Meditation
  • Mindfulness-Based Stress Reduction
  • Zen
  • Transcendental Meditation
  • Yoga Meditation (Kundalini)
  • Focused Attention Meditation
  • Open Monitoring Meditation
  • Vipassana Meditation
  • Loving Kindness Meditation (Metta Meditation)
  • Mantra Meditation (OM Meditation)
  • Qi Gong (Chi kung)

There are five basic components of meditation:

1. Mindfulness Meditation

How many times in the day do you find your thoughts wandering? Probably dozens of times at least and this wandering process can be totally distracting.

Mindfulness allows you to stop all these thoughts from popping into your head. This is achieved by quietening these thoughts by concentrating on just one thing for about 10 minutes. Many people like to focus on the sounds of a waterfall or birds chirping in the background. Or you could just concentrate on your own breathing by coming aware of each breathe that you take.

2. Active Meditation

This is where you use physical activity to help sync your mind and body. To perform this type of meditation you can simply walk or take part in a Yoga or Qi Gong class.

3. Affirmations

This is one type of meditation that you may have heard of. It is done by repeating a phrase or quote over and over. Select a phrase that holds meaning to you and repeat several times during the day.

4. Insight Meditation

With this form of meditation you simply focus on one thought or feeling. Choose a topic such as love or anger and then meditate on what this means to you. Or meditate on a situation that is worrying you, or a desire you are dreaming about, to find more clarity on the reason or the solution.

5. Guided Meditation

This type of meditation uses some form of guidance. It is very comparable to a hypnotherapy session, with the difference that hypnotherapy or self-hypnosis uses words in a specific way to reprogram your subconscious mind. This is especially helpful if you want to get rid of unhealthy addictions, like smoking for example.

In a guided meditation, you could listen to a person in the same room with you (generally a meditation instructor) or it can be done by listening to an audio tape. During the process you actually let your thoughts run away with you. This can be a very enjoyable and liberating experience.

One of the best resource to learn to meditate is the Stillness Project by Tom Cronin. You can find more information here:

The Stillness Project


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