More and more, people turn to ancient practices to fix modern problems. Perhaps nowhere is this principle more evident than in the re-emergence of meditation as a critical part of many people’s daily routines.
The practice holds multiple benefits, from improving your mental health to easing chronic pain. However, you might not know where to start, if you’re new to the technique. Here are 10 of the best types of meditation for beginners—why not give several a try until you find your unique vibe?
Guided meditation
Guided meditations talk you through a relaxation process. You might learn various breathing techniques or spend several minutes going through a body scan to ease minor aches and pains. This process connects you with the physical manifestations of your stress—you can feel the achiness in your back ease as you direct attention to those muscles, coaxing knots to let go.
Many experts recommend starting with this form of meditation, as you’re less likely to find your mind wandering or yourself growing bored under someone else’s tutelage. Some therapists use this treatment modality in their sessions, so if you’re working with someone, ask if they’re trained in the technique.
Please don’t think that you’re left out if you can’t afford therapy or lack insurance coverage. YouTube is a veritable treasure trove of guided meditation channels that you can access for free. Artists such as Jason Stephenson and Michael Sealey will lead you through recordings that can help you do anything from relaxing to quitting smoking or compulsive overeating.
Mindfulness meditation
Mindfulness meditation trains us to observe our thoughts and feelings by letting them come and go without holding onto them. In doing this we learn to not get attached to anxious thoughts of the future or events from the past and, consequently, embrace the present moment.
Mindfulness puts you in deeper touch with your physiological reactions to external stimuli. It helps to regulate these responses, resulting in improved decision-making skills and better overall mental health.
To begin this technique, find a place where you can sit quietly. Instead of trying to clear your mind, allow your thoughts to come as they will—while mindfully tuning into your body. Does your jaw clench when you start thinking about that stack of unpaid bills? Do your shoulders begin to hunch, while your heart races? Concentrate on mitigating these physiological responses as much as possible.
Transcendental meditation
Transcendental meditation might sound like an advanced technique. However, it’s relatively easy to master. The idea is to transcend beyond the limits of your physical awareness, reaching a mystical realm of insight outside of typical human existence.
Only a teacher certified in this practice can teach you the technique. Classes generally take place on a one-on-one basis, but you can continue independently once you get the knack. You need approximately 20 minutes, twice a day, to focus on the individualized silent mantra you develop with your guide.
Zen meditation
If you follow the Buddhist tradition, you might be familiar with Zen meditation. This style began in China’s Tang Dynasty in the seventh century, and quickly spread throughout Asia.
Zen meditation involves observing your thoughts and feelings and then letting them go. The idea is to explore what it means to be alive. Most meditations begin with focusing on the breath. Some Zen practitioners include koans, a type of spiritual riddle told to concentrate your attention, such as, “What is the sound of one hand clapping?”
Yoga meditation
If you study the history of Yoga, you’ll find that it originated in meditation. The physical aspect of the practice evolved much later and was intended to channel the body’s excess energy to allow you to enter a quiet, meditative state.
Nearly every Yoga class ends with students lying in savasana or corpse pose. During this time, you strive to clear your mind and focus on your bodily sensations after performing on the mat. Yoga Nidra, an advanced technique, goes a step further, seeking to induce a delta wave state in your brain and evoke deep relaxation.
Vipassana (insight) meditation
Are you the type of person who prides yourself on your stiff upper lip? If so, you might take to vipassana like the proverbial duck to water. This style of meditation aims to help you rise above life’s minor discomforts by teaching you non-reactivity.
If you’re a trauma survivor, you might take naturally to this style, but beware. The goal of the practice is to dissociate yourself from any pain or discomfort you feel while sitting silently. Those who dissociate as a coping mechanism might find this methodology only strengthens their ability to escape into another world when life becomes overwhelming.
Chakra meditation
Chakra meditation works quite well for some types of chronic pain. In it, you focus on aligning the various chakras of your body, from your tailbone up to your head.
One way to perform this technique is to picture each chakra as a gemstone in the colors of the rainbow. Your red or root chakra sits at the base of your spine, and then you’ll work your way up through amber, yellow, green, teal and the indigo and violet depths of your mind. Visualizing polishing these pearls to let the colours shine and align might tame mild back pain.
Qigong meditation
Qigong meditation introduces an element of movement into your meditation. Like Yoga, it uses physical activity to alter your mental state.
In this practice, you’ll use gentle, flowing movements, coordinated with your breath, to promote positive health. It focuses on aligning your body’s 12 meridians to allow qi or vital energy to flow more freely.
Sound meditation
If you’ve heard Tibetan singing bowls or attended a drum circle, you’ve participated in sound meditation. This modality uses the healing power of music to induce a relaxed state.
Many sound meditation sessions take place in community classes. Your mental health can benefit from both the technique itself and the camaraderie you find with your fellow students.
Loving-kindness meditation
If you believe that what the world needs most is love, sweet love, this form of meditation is for you. It’s also ideal when you find yourself in a black mood, during which you feel irritated by everything and everyone.
To use this technique:
- Sit quietly and use your breath to calm yourself.
- Draw your awareness to your heart chakra as you call to mind someone or something for whom you feel tremendous gratitude and love.
- Cultivate this positive feeling in your chest, gradually expanding it so it fills your whole body and radiates out into the world at large.
Meditation offers multiple benefits for your mental and physical health. Why not give one or more of these 11 best types for beginners a try today? Feel free to let us know how it went in the Comments section below!
