Understanding types of meditation

Many spend a lot of our time rushing from one activity to the next with so many things to do that there is little time to just be or to savor all that each moment has to offer.

Meditation is a way of slowing down, feeling calm, and staying in the present moment. It may involve deep breathing, visualization, guided thought, progressive relaxation, or a combination of these things. Research has shown that meditation has many beneficial effects, such as feeling calm under pressure, increased emotional and physical stamina, and better decision-making. The benefits tend to be cumulative, increasing over time, and help the person meditating lead a happier, more balanced life.

What is meditation?

Meditation is a technique used to calm both the mind and the body by sitting quietly, taking deep breaths, and becoming aware of thoughts and bodily sensations. Meditation can also be practiced while walking or swimming. After meditating, people tend to feel calm, refreshed, and clear-headed either immediately or within an hour or two. The technique can be learned independently or by taking a course. In recent decades, scientists and researchers in Western countries have started to study and appreciate the value of meditation, finding that a regular practice can actually change the way the brain works.

Types of meditation

While all types of meditation aim to reduce anxiety or stress, there are two main types. The first involves working to empty your mind of thoughts by focusing on breathing or bodily sensations. The second involves using a mantra, repeating a word or phrase, giving the mind something on which to focus other than distracting day-to-day thoughts.

Mindfulness of breathing

To try out this practice, you simply count your breaths. It sounds simple, but it is not easy. Sit in a comfortable position and feel grounded in your body. Begin by taking a deep breath in, then out. After you breathe out, you count one. Practice this until you reach 10. If you lose your place, you can start back at one. Notice where your thoughts go and gently guide them back when they wander. You can also do this practice in stages, for example the first five minutes you count the out breaths, then you count the in breaths. The more experienced you become, you can drop the counting and become attuned to the sensation of the breath as it leaves your nose and mouth. Can you feel the sensations at the tip of your nose or mouth?

Progressive relaxation

Herbert Benson, a Harvard University cardiologist, developed a technique called “progressive relaxation” in the 1970s. Since then, many other people have adopted the phrase, though not all of them use his techniques. Under this approach, you typically choose your own mantra (a word or phrase that fits in with your belief system, such as “peace” or “one”) and let go of other thoughts. This technique can be combined with others, including “progressive muscle relaxation,” in which the meditator focuses on and relaxes certain muscle groups, gradually scanning the body from head to toe. Benson found that this technique helped patients lower blood pressure. Other groups use Benson’s term “progressive muscle relaxation,” but may or may not use his techniques.

Mindfulness meditation

While the previous relaxation techniques encourage emptying the mind, mindfulness meditation aims to allow observation of all inner experience. Attention is paid to the moment, monitoring thoughts, bodily sensations, and feelings, without attaching emotions or judgments to them. It aims to help the meditator gain inner peace by developing greater self-awareness and compassion.

The process of meditation may seem simple, but it’s not always easy. Meditation takes practice, patience and consistency to reap the benefits. In all orientations, the process can ease tension and stress, promote overall well-being and enable healing of mind and body. Those who suffer from chronic illness may derive some relief. Practitioners report that, over time, they become more compassionate with themselves and others, more present-focused, more resilient, and better able to cope in virtually all areas of their lives.