7 Types of Meditation and Its Benefits
For some people, meditation is chosen to calm the mind when they are stressed or have a lot of thoughts, even when they feel bored.
Did you know, meditation does have benefits that are often not realized. It provides a relaxing sensation, aka calm, and helps increase awareness of our mind.
Research shows that meditation has more than just temporary stress relief. Several types of meditation can be practised according to your individual needs. This meditation can be done in various ways until you find a suitable type of meditation. What are the types of meditation, and what are their benefits?
1. Loving-kindness meditation
Loving-kindness meditation is also known as Metta meditation. The goal is to cultivate an attitude of love and kindness towards everything, even enemies and sources of stress.
This is how you do it; take a deep breath, open your mind. Practitioners open their minds to receive love. They then send messages of love to the world, certain people, or those they love. The key to this meditation is to repeat the message repeatedly until you feel an attitude of love.
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| meditation session for beginners |
Loving-kindness meditation is designed to increase feelings of compassion and love, both for others and for oneself. This meditation can also help those affected by anger, frustration, hatred and interpersonal conflict. This type of meditation can increase positive emotions and reduce depression, anxiety, and post-traumatic stress.
2. Body scan meditation or progressive relaxation
Progressive relaxation is also known as body scan meditation. Progressive relaxation is a meditation that encourages people to scan their bodies. This meditation aims to see the tension and let it escape.
Usually, meditation starts with one part of the body, especially the legs, and then continues throughout the body. Some forms of progressive relaxation require the person to tense up and relax the muscles. It also involves encouraging a person to visualize a wave, hovering over their body to release tension. Progressive relaxation can help generate feelings of calm. Some people use this form of meditation to help them sleep soundly.
3. Mindfulness
Mindfulness is a form of meditation that pushes you to present awareness at the moment. Mindfulness encourages understanding of the environment that is currently happening, rather than thinking about the past or fearing the future. This meditation can be done anywhere, such as when waiting in line at the store or looking at a beautiful view.
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| guided meditations |
Research has shown that concentration can minimize commitment to negative emotions, increase awareness and memory, and reduce impulsive, emotional responses. It also improves relationship satisfaction. There is also some evidence that knowledge will boost wellbeing.
4. Mindfulness of breath meditation
Mindfulness of breathing is a type of mindful meditation that focuses on breathing. This meditation is done by breathing slowly and deeply, counting breaths or focusing on the breath.
The goal is to ignore other thoughts that come into your mind. Just focus on the breath. This type of meditation has the same benefits as mindfulness meditation, including reduced anxiety, increased concentration, and greater emotional flexibility.
5. Kundalini Yoga
Kundalini Yoga is a physically active form of meditation, combining movement with deep breathing and mantras. This meditation is usually done with a yoga expert or done in a particular class.
However, we can learn it yourself at home. As with other yoga forms, Kundalini Yoga can increase physical strength and reduce pain.
This meditation can also improve mental health by reducing anxiety and depression—a 2008 study of veterans who experience chronic low back pain, for example. Through yoga, pain can be reduced, increased energy, and improved overall mental health.
6. Zen meditation
Zen meditation, sometimes called Zazen is a form of meditation that can be a part of Buddhist practice. Many practising Zen studies with an instructor as it requires specific steps and roles.
The goal is to find a relaxed spot, reflect on breathing, and see the feelings of another without judgement. This meditation method is similar to the meditation of consciousness but requires more discipline and practice.
7. Transcendental Meditation
Transcendental meditation is a form of spiritual meditation in which the practitioner remains seated and breathes slowly.
Its purpose is to go beyond or beyond one's current state of existence. During a meditation session, we have to focus on the mantra or a repeated word or series of words. Mantra is usually determined by a teacher based on a series of factors.
However, this method can also be done with the mantra of our choice. This meditation is usually done to enhance spiritual experiences and increase mindfulness.