July 24, 2024

6 Types Of Meditation Practices

The benefits of regular meditation are clearly positive, but you may feel overwhelmed with the idea of starting a meditation practice of your own. Fortunately, you do not need a fancy wellness retreat or yoga studio to take full advantage of a good meditation practice.

In fact, you can enjoy the many benefits of meditation for free in your own personal spaces! If you are ready to engage with the world of meditation, consider exploring these six common types:

Mindfulness Meditation

Mindfulness meditation involves paying attention to your present moment without judgment or allowing your mind to wander. Sit comfortably, focus on your breath, and gently bring your attention back to the present whenever your mind tries to wander away to something else, such as a task you need to do or a worry.

Focus on your current environment and bring yourself back to the present moment every time you feel your mind meandering away.

Guided Meditation

Guided meditation involves listening to a recorded meditation led by a teacher or guide. While you can certainly access teachers and guides in paid studios, there are plenty of discounted and free options online – search YouTube or guided meditation apps for great options on a budget.

Follow along as the guides provide instructions for relaxation, visualization, or mindfulness practices. This is often a popular option for folks new to meditation, as it provides guidance and structure into this new experience.

Body Scan Meditation

Body scan meditation involves systematically scanning your body from head to toe, paying attention to sensations, tension, feelings, or areas of discomfort. Bring awareness to each part of your body, releasing tension and promoting relaxation. You can do this by purposefully relaxing each muscle group, beginning with your toes, and ending with your head. Pay attention to everything you are feeling in the current moment as you move through each part of your body to help reconnect with yourself.

Loving-Kindness Meditation

Loving-kindness meditation involves cultivating feelings of love, compassion, and goodwill towards yourself and others. Repeat positive phrases or affirmations such as "I can choose happiness" or “I am worthy of respect” while visualizing sending love and kindness to yourself and others. Repeating these positive messages to yourself builds a foundation of positivity and light within your mind, which can have major impacts on your overall mood and attitude.

Walking Meditation

Walking meditation involves bringing mindfulness to the simple, everyday act of walking. Walk slowly and deliberately, paying attention to the sensations you feel on each step, the movement of your body, and the sights and sounds around you.

Often, people walk without really paying attention to the act itself – actually focusing on what you’re doing and what the experience feels like is a great way to bring yourself back into the present moment.

Visualization Meditation

Visualization meditation involves creating mental images or scenes that promote relaxation, healing, or personal growth. Close your eyes and visualize yourself in a peaceful setting or achieving your goals, engaging your senses to make the visualization even more realistic and immersive.

For example, if your peaceful or relaxing mental image is on a tropical beach, you can burn citrus or floral-scented candles to help make the image feel more real and complex in your mind.

Meditation is an easy low cost — or no cost — way to find peace and tranquility. Give it a try. What do you have to lose?

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If you liked this article check out my Substack Newsletter on Relaxation at: https://theunreliablemind.substack.com/p/relaxation