What Are 8 Ways to Meditate? Methods & Benefits

1. Guided meditation

Guided meditation is perfect for beginners because you are given instructions on how to sit or move, as well as the types of thoughts you should focus on or let go of.

2. Mindfulness meditation

Reflecting on the past or worrying about the future can cause significant stress. Mindfulness meditation teaches you to let go of those worries by paying attention to what is happening or being felt in the present moment. 

Deep breathing techniques are generally used in mindfulness meditation. Mindfulness meditation requires only a comfortable place to sit and about 5 minutes to focus on the mind and body.

3. Zen meditation

The objective of Zen meditation is to control your attention and where it is directed. It involves sitting cross-legged (or in a lotus pose) taking deep breaths while focusing on yourself, thoughts, and bodily experiences.

4. Mantra meditation

A mantra is a word or phrase that is repeated repeatedly during meditation. Chanting a mantra such as “I have compassion for myself and others” can help you focus on being mentally and physically present because your attention is drawn to the repetition and is less likely to wander.

5. Sound bath meditation

Being surrounded by sounds of nature and vibrations can help focus the mind during meditation. When your attention is concentrated on a specific sound, you are less likely to get distracted by other thoughts. 

Long vibrating or humming sounds may be created with gongs, singing bowls, percussion, and other instruments. 

6. Visualization meditation

Visualization meditation involves visualizing and focusing on an item, person, concept, or affirmation. You may envision whatever you want as long as it is good and positive. The goal is to clear your mind of distractions and direct your energy toward desired objectives.

Athletes, for example, often use visualization meditation to focus on winning a game or achieving a goal, with the objective of realizing what they have envisioned. 

7. Movement meditation

Many methods of meditation require sitting still, which can be difficult for some people. If you find it difficult to sit still for lengthy periods but want to try meditation, movement meditation may be right for you.

Also known as dynamic meditation, movement meditation can be done while walking slowly and moving your limbs. You concentrate on your body's movements and the feelings they elicit rather than the consequences or direction of that movement. Yoga is a type of movement meditation.

8. Art meditation

Although art meditation may not be the first type of meditation that comes to mind, anybody who has participated in an artistic activity knows that the act of creating something can be calming. Doodling and painting, in particular, can help you de-stress, especially if you focus on the process rather than the product. 

• Choose a quiet place: Choose a location that is free of distractions and allows you to concentrate. You can also meditate while listening to soothing music.
• Decide on a time limit: As a beginner, you can begin with a short meditation session of 5-10 minutes. You can then gradually increase the length of your sessions until you find a comfortable and effective amount of time for you.
• Sit in a relaxed position: Select a comfortable position that you can hold for a few minutes. This could involve sitting with your legs crossed, arms by your side or in your lap, and your back straight.
• Pay attention to your breathing and observe your thoughts: Pay attention to your breathing as it comes in and out, and take slow, deep breaths. When you first begin meditating, you may notice your mind wandering. Observe your thoughts and emotions without engaging with them and return your attention to your breathing.
• Relax: As a beginner, you may find it difficult to sit still or feel restless. Instead of resisting or getting caught up in negative thoughts, let them pass and do your best to focus on the present moment.

Practicing meditation can have a significant impact on both your mental and physical well-being. Scientific studies have shown the effectiveness of meditation in reducing stress and anxiety. 

Consider some of the advantages of incorporating meditation into your daily habits:

• Helps you develop stress management skills
• Improves mindfulness and self-awareness
• Improves sleep quality
• Promotes a positive outlook on life
• Enhances patience and reduces impulsive behavior
• Helps you build discipline because of increased awareness and willpower
• Encourages kindness to oneself and others

Benefits of meditation for children

Children are exposed to various gadgets and advanced technology at a young age as a result of our fast-paced world. They are constantly consuming information from various online sources, whether it is a game or a social media platform. 

Instilling the habit of meditation in children is one way to help them focus and allow their creativity to flow. Meditation can also help children de-stress from increased academic pressures and improve their emotional health.

Benefits of meditation for adults

Adding meditation to an already hectic schedule can be challenging for people who have little to no work-life balance. 

However, even a short session of meditation can have positive effects on your physical and mental health, helping reduce stress, lower blood pressure, and improve sleep.