Meditation can greatly reduce stress and anxiety and support different illnesses’ recovery. There are various types of meditation to choose from. Mindfulness meditation, spiritual meditation, and focused meditation are among the nine types introduced in this article.

Why is meditation important?

Meditation has amazing health benefits for the physical body, spirit, and mind. Meditation can help you develop a sense of inner peace and can also help you stay centered in difficult situations.

I deeply appreciate how meditation helped me overcome my minor depression. There were numerous nights when I struggled with sleeplessness due to overthinking and anxiety, making it difficult to cope with challenging emotions and let go. That’s when I decided to explore mindfulness meditation. This practice has truly revolutionized my life.

Initially, I started with a brief guided meditation. Although I didn’t notice the immediate impact, after a few days of consistent practice, I experienced a remarkable sense of tranquility. Gradually, I found relief from my depression and other symptoms associated with it.

What are the most popular types of meditation?

For now, let me briefly introduce the nine different types of meditation that you can try.

1. Mindfulness meditation

Mindfulness meditation is a mental training technique that helps you quiet your mind and body while slowing down racing thoughts and letting go of negativity. It blends meditation with mindfulness. Present mindfulness is a mental state in which you fully focus on “the present” and can accept and acknowledge your thoughts, feelings, and sensations without judgment. Mindfulness meditation has gained popularity for reducing stress, lower heart rate, improving immunity, and regulating better sleep.

2. Spiritual meditation

Spiritual meditation had a long history in the world of meditation when many communities used the method to connect to a higher power.

“A spiritual meditation is a meditation you partake in with the desire to connect with a higher power, the Universe, God, your Highest Self, etc.”

According to Lifshitz’s study (2019), spiritual meditation brings about the following:

the absorption or loss of a sense of separateness
the ability to hear voices or see visions
the feeling of a spiritual “presence”
a sense of transcendence
a sense of awe

Whether a spiritual meditation can bring the powerful sensation and awakening as mentioned in mass media, practitioners notice the following benefits:

a more balanced sense of being
inner stillness and peace
less reactivity
a sense of inner bliss that isn’t dependent on outer circumstances
a strong and authentic sense of who you are on a soul level
a reduction in unhealthy stress
an increase in creativity
a strong sense of belonging
increased self-esteem, self-trust, and self-acceptance
the clarity in your life purpose

3. Focused meditation

Focused meditation, also known as focused attention meditation (FAM), is a useful tool for practitioners who want to relieve stress. This meditation style allows you to focus your attention on an object, sound, or sensation rather than trying to achieve a clear mind without a specific focal point.

4. Movement meditation

Movement meditation is meditation or exercise that revitalizes the body and mind via quiet and focused breathing or movement. The sensations of the body, gravity, and energy can be experienced as embodied events through movement meditation.

5. Mantra meditation

Mantra meditation requires practitioners to repeat a word or phrase during meditation to support their mental focus and relieve stress. Mantra is a Sanskrit term, with “man” meaning “mind” and “tra” meaning “release.” Many people feel that repeating a mantra improves their awareness and concentration. Because meditation aims to help you focus, it may help you achieve better outcomes from meditation.

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6. Transcendental meditation

According to the transcendental meditation organization, meditation is supposed to help “you learn how to effortlessly transcend — go beyond the surface level of your awareness.” The meditation enhances calmness, creativity, energy, clarity of mind, and happiness.

7. Progressive relaxation

The progressive relaxation technique supports stress and insomnia disorders. The method works on the mechanics of tensing or tightening one muscle group at a time, followed by a relaxation phase with the release of the tension. The relaxation technique is the usual combination in treatment for relieving symptoms such as headaches, cancer pain, high blood pressure, and digestive disturbances.

8. Loving-kindness meditation

Loving-kindness meditation is a popular stress-reduction and well-being approach. People who practice loving-kindness meditation daily might improve their capacity for forgiveness, connection with others, self-acceptance, and other benefits.

9. Visualization meditation

Visualization meditation is a technique that helps to improve feelings of calmness and relaxation by visualizing positive images, memories, and settings. This technique involves picturing a scene in as much detail as possible and using all five senses to create a more accurate depiction. Praying or visualizing someone you love or admire can help you to embody their qualities. One way to improve your focus and motivation is to imagine yourself achieving specific goals. This can help you stay focused and motivated. Many people use visualization meditation to improve their mood, reduce stress levels, and feel more at peace.

Frequently asked questions on meditation

What happens if you meditate every day?

Daily meditation can help increase your productivity at work. The research found that meditation can help you to focus better and pay more attention, making it an ideal tool for multitasking. Meditation can help clear your mind and help you focus on the present moment, which is often a great help in improving your productivity. Studies have shown that people who practice meditation daily are less likely to experience symptoms of depression.

How long should a person meditate?

If you’re a beginner looking to reduce stress, 10 minutes can be sufficient. If you want to concentrate more on increasing inner peace and calmness, practice up to 30 minutes might be better. You’ll have time to slowly fall into deep relaxation by exercising breathing techniques.

Can I meditate lying down?

You can meditate lying down any time you want. It is important to find a comfortable meditation posture that you can stay in for a long period of time. There are certain types of meditation where lying down may be more comfortable.

How do I know if meditation is working?

There are several signs that guide you in knowing the efficiency of your meditation practice:

You have better sleep
You feel less stressed physically and mentally
You feel motivated to do challenging tasks
Your mind has more room for creativity and clear thoughts
You look forward to each meditation session
You feel comfortable meditating on your own

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