Different Types of Meditation and How to Choose the Right One for You

I have a dear uncle who is 96 years old and has been meditating twice a day for over 60 years. I’ve always admired his dedication. Even though he’s not naturally calm, meditation helps keep him balanced.

He was always interested in meditation but doubted if he could do it, living far from Buddhist or Hindu traditions in the USA. His insomnia got so bad that he decided he was willing to try anything.

In this world of daily chaos, meditation has become a slogan in the wellness community. But how can you choose the right type for you?

Meditation is a practice that helps you focus your mind, find peace, and improve your mental and emotional well-being. It can be overwhelming to know where to start with the splendid options available. It’s not magic (even though it might feel magical initially). It’s an old practice that helps you relax, organize your thoughts, and concentrate. Plenty of evidence shows the health benefits of meditation, and it’s getting more attention in the media.

Meditation is teaching your mind to focus and redirect your thoughts positively. It’s becoming trendy as more people become aware of its many health benefits. Beyond all the chatter and noise in our minds, there exists a place in all of us that is intact and unbroken. When we turn our attention to this silent soulful chamber within us it is called meditation.

In many ways, appreciation for life has grown, and you can make several decisions and commitments that you were once too afraid to consider.

There are nine popular types of meditation practice:

1. Mindfulness Meditation

Mindfulness meditation is about being fully present in the moment. In this meditation, you don’t need to be anyone else but yourself. It involves observing your thoughts and feelings without judgment and focusing on your breath or bodily sensations. This type of meditation can be done anywhere, at any time. Best for Beginners, stress reduction and improving focus.  How to Practice:

1. Find a quiet place and sit comfortably.
2. Close your eyes and take a few deep breaths.
3. Focus on your breath, noticing the inhale and exhale.
4. When distracted, gently bring your focus back to your breath.
5. Spiritual Meditation

Spiritual meditation is similar to prayer. You reflect on the silence around you and seek a deeper connection with your God or the universe. It helps you relax and become more aware of the spirit. It allows you to eliminate all your concerns and worries and sink into a deeper place where you can experience God within your mind. Best for: Those seeking spiritual growth, deeper understanding, and inner peace. How to Practice:

1. Choose a quiet, sacred space.
2. Sit comfortably and close your eyes.
3. Focus on a spiritual question or thought, or simply remain silent.
4. You can also use prayer beads or a sacred text to guide your practice.

3. Focused Meditation

Concentrating on a single point, such as a candle flame, a repetitive sound, or a specific thought. This practice is excellent for enhancing concentration and developing a more profound awareness. Best for improving focus and concentration and reducing distractions. How to Practice:

1. Find a quiet place and sit comfortably.
2. Choose a single focus point (e.g., a candle flame, a word, or an object).
3. Keep your attention on the chosen point, returning your mind whenever it wanders.

4. Movement Meditation

Movement meditation combines meditation with physical activity. This can include yoga, tai chi, walking, or even mindful gardening. The goal is to be mindful of your movements and stay present in the moment. Best for Those who find sitting still challenging and those who enjoy physical activity. How to Practice:

1. Choose a physical activity that you enjoy.
2. Perform the activity slowly and mindfully, focusing on each movement.
3. Pay attention to your breath and how your body feels as you move.

5. Mantra Meditation

Mantra meditation involves chanting repeatedly a word or phrase (mantra) to focus the mind and eliminate distractions. The repetition of the mantra helps you enter a deep meditative state.