Types of Meditation And How to Practice Each
Posted on 02 July 2019
The ancient practice of meditation has become incredibly popular in recent years. Numerous studies point to its benefits, and many people practice it.
Meditation is also heavily intertwined with the practice of yoga. Some even deem the two practices inseparable.
Today, we’ll take a look at three of the most common types of meditation and how each one is practiced. That way, you can experiment for yourself and see which one you enjoy the most.
Mindfulness is the practice of intentionally focusing on the present moment and nothing else - your breathing, your thoughts, your emotions, and your sensations. It’s about noticing the present moment fully without trying to squash your thoughts and emotions.
You simply accept them as they are and allow them to pass.
To practice mindful meditation, sit on the floor, a cushion, or a chair and begin by focusing on each breath and how it feels. Do this for the entirety of the practice.
As you gain some experience, you can slowly become aware of other things, such as your current emotions, sensations, and thoughts.
Visualisation is the practice of using one’s imagination and perhaps even past experiences to bring about positive feelings such as calmness, relaxation, and inner peace.
This type of meditation comes around more naturally to the modern, overstimulated brain because most of us have a hard time letting go of our thoughts completely and grounding ourselves in the present moment. It is much easier to replace our current thoughts with visualisation instead.
In practice, visualisation is similar to the others - sit down in a comfortable position and visualise different aspects of our earth and cosmos. Clear, deep sky. Mountains. Distant stars and galaxies. Bodies of water. Forests.
Reflection is a type of meditation which invites you to ask yourself questions. These can have many different origins, meanings, and objectives.
A typical example of reflection is to ask yourself, “What are you grateful for today?” By reflecting on the positives in your life, you affirm the belief that there are many good things to be happy about.
Other questions include:
“What is one good thing that happened today?”
“What is one thing that you learned today?”
Note that we are asking the question as if it wasn’t directed toward us. This helps us think deeply and give a more thorough answer.
To practice reflection meditation, sit comfortably, ask basic questions, and think deeply of the answer. Be mindful of how each answer makes you feel.
You can begin with a single question. Over time, you can introduce a second, third, fourth, and so on. There is no need to rush the process.