Meditation, like the rules of Fight Club, there are no rules. There is no wrong way to meditate. It’s about taking time for yourself with yourself. I've compiled a list of 6 different types of meditation that I believe are useful particularly to those new to meditation. I encourage you to try these as well as explore any other techniques that come across your path. In my 10 Day Meditation Challenge we explore of few of these methods. I lead you through short meditations each day using many of these techniques:
This technique focuses on a syllable, word, or phrase. The idea here is that the subtle vibrations associated with the repeated mantra can encourage positive change — maybe a boost in self-confidence or increased compassion for others — and help you enter an even deeper state of meditation. By repeating phrases over and over, your subconscious will begin to reprogram itself.
This meditation is a practice of aligning the body, mind, and breath. By taking a very ‘base brain’ activity and bringing it to the forefront of our consciousness, we make a deliberate choice to slow down and ground ourselves in our environment. Linking your breath to each step, connecting to Mother Earth, and bringing harmony into our life. Walking like this allows you to be more present.
Great for beginners guided meditations really help take the pressure off by directing your breath, attention, and focus.
This type of meditation invites you to picture something or someone in your mind. Spend time visualizing your day, develop the ability to picture yourself moving through your day with joy and abundance, acing a big presentation, or exam...dealing with uncomfortable situations with ease and compassion. Think of it as a mental rehearsal. By conjuring a specific visualization, we not only get to observe the mind, but we also get to focus on any physical sensations.
Just as you probably guessed, breath awareness meditation is bringing our attention to the intricacies of the breath. Noticing the sensations and reactions in the body as you inhale and exhale. Watch the breath enter through the tip of the nose. Can you feel it pass through the nostrils and down into the lungs? Notice the chest rise and fall, the belly expand and contract. The more detailed the better. Be patience as you slowly allow new sensations to enter your consciousness. The idea of bringing the attention to the breath is to allow the mind chatter to quiet, by giving the mind something to focus on it will not be allowed to run free through the subconscious. As you meditate if you notice your mind losing focus on the breath, observe it, and just return to the breath. Part of mastering meditation is going through the process of realizing you have lost your focus and then bringing it back without any judgment or blame.
Sound bath meditation
This form uses bowls, gongs, and other instruments to create sound vibrations that help focus the mind and bring it into a more relaxed state. This type of meditation can also bring up alot of unsettled energy in the body. Be sure to prepare by drinking lots of water beforehand, and set aside time after the bath to fully digest the effects.