Exploring Meditation: 9 Powerful Paths to Inner Peace

It is interesting that there’s no specific method of meditating. However, experts have studied different meditation practices and discovered that some similar processes happen during meditation approaches. According to such similarities, they distinguished nine types of meditation practice: visualization, mindfulness, spiritual, focused, mantra, movement, progressive relaxation, transcendental, and loving-kindness meditation.

As the names of these varieties suggest, not all meditation approaches are suitable for everyone. Different methods demand different abilities. So, how do you know which one is best for you?

Visualization Meditation

Visual meditation is about concentrating your mind on a specific mental image. There are common images for visualization meditation that can help calm your mind. However, you can concentrate on any image that you can find peace in. Visualization meditation is also about seeing yourself achieving the goals that can increase your motivation. This type of meditation is used to improve mood, relieve tension, and develop peace. The process of visualization meditation is as follows:

  1. Sit comfortably, close your eyes, and try to relax as much as you can.
  2. Consider and think about the image you wish to concentrate on during the whole process.
  3. Inhale and exhale while seeing your body opening and closing with your breath.
  4. Try to stay present and conscious in practice by keeping your mind away from wandering or external feelings.

Visualization meditation is especially beneficial for people new to meditation who usually have difficulties acknowledging their inner world or clearing their minds.

Mindfulness Meditation

Mindfulness meditation requires mentally being completely focused on “the now” in order to recognize and accept your thoughts and emotions as they are. It is your perception of what’s happening in the present moment without any criticism. In other words, whenever you bring awareness to where you are, what you’re currently experiencing, and what is going on around you, you experience mindfulness. Thus, mindfulness is available to us in every moment, either through meditation or other mindfulness practices.

Mindfulness meditation can help with anxiety, sadness, and chronic pain. The major goal of this type of meditation, however, is to alleviate tension.

Spiritual Meditation

Spiritual meditation is a method of connecting the meditator with a higher power. It allows to explore the depths of your identity. As a result, we may assume that spiritual meditation is more than merely stress relief or relaxation.

Spiritual meditation can come with experiences like hearing different voices, seeing visions, and having a sense of spiritual “presence”  and transcendence. The University of Houston recommends the following steps for the spiritual meditation technique:

1. Choose a comfortable position.

2.  Experience the process.

3. Acknowledge your thoughts.

4. Utter a prayer.

5. Reflect on yourself.

The desire to practice spiritual meditation arises from a natural need to observe beyond the physical world. Its purpose is to clear the mind and to awaken the connection to something greater and more powerful.

Focused Meditation

Focused meditation is a flexible meditation type that can be practiced without the assistance of an instructor. It is very simple to practice. If you do not have time to meditate but need quick relaxation, you should focus all your attention on either an object, feeling, breathing, or sound. Via focused meditation, you can still be in the present moment while focusing on one item.

Finding a comfortable and quiet place is the first step in focused meditation. Then, choose a target to concentrate on. Now, relax your body and focus on your target. Always remember that practice makes perfect. Don’t get disappointed if you can’t keep your attention on the object all of the time. Keep trying. Focused meditation helps you improve your ability to concentrate. It can be a valuable tool for people who want to experiment with meditation to relieve stress.

Mantra Meditation

The term “mantra” derives from Sanskrit and means “mind release.” Mantra meditation can decrease anxiety, boost concentration, and improve your mood and mental state. For meditation, you should pick up a word, phrase, or simply a short fragment of a poem. Generally, it is recommended to choose something that is not very long and consists of only a few words. Then, sit comfortably with a blanket or a cushion. Now relax your breathing completely. Repeat your mantra slowly, focusing on your voice. After around ten repetitions, utter the mantra silently with only your lips moving. Complete the meditation by inhaling deeply and then sitting quietly. Practice mantra meditation daily from around 5 to 20 minutes.

Movement Meditation

Movement meditation is different from all the other types. Here, your body should be in active movement rather than sitting comfortably.  Choose your favorite activity where you already have some level of proficiency to allow your mind to relax. Movement meditation generally is practiced by walking or running, where you can feel the ground. Focus on your breathing. Try to make your movements and breathing one. If you’re running, let the sound of your feet hitting the ground pull your attention back from strolling. Create awareness around your thoughts so you can recognize them exactly as they are.

Movement meditation is perfect for energetic people with an action-oriented personality or a high-energy temperament who find it difficult to sit still. It stimulates blood circulation, helping to maintain optimal health.

Progressive Relaxation

Progressive relaxation is a technique that involves tightening one muscle group followed by a relaxation phase in which the tension is released. It is commonly used to alleviate tension and anxiety and treat insomnia. Almost anyone can learn this method, and it requires only 10 to 20 minutes of practice every day.

The steps are as follows:

  1. Together with inhaling, tighten one muscle group for about 10 seconds, then exhale and release the tension.
  2. Relax for about 20 seconds and then move on to the next muscle group.
  3. While releasing the tension, concentrate on the changes you feel when the muscle group is relaxed.

Tensing and releasing teach you what relaxing looks like and how to notice when you’re becoming tense over time.

Transcendental Meditation

Transcendental meditation is a type of meditation in which you silently repeat a word or phrase until you achieve inner confidence. Unlike other types of meditation, this method does not focus on breathing or moving. Instead, it promotes a calm, non-thinking frame of mind. Transcendental meditation is beneficial for everybody, including those who have never meditated before. Meditation is an easy-to-learn practice. You sit comfortably with your eyes closed and practice for 20 minutes twice a day. Transcendental meditation has been proven to lower blood pressure and stress levels.

Loving-Kindness Meditation

Loving-kindness meditation is a famous approach to improving well-being and reducing stress. Through this meditation, you should develop loving intentions for specific people, including yourself. However, because the average individual is not used to this amount of giving and receiving love, this type of meditation can be tough and sometimes results in reluctance.

Here is an effective loving-kindness meditation technique to try:

  1. Find a few quiet moments throughout the day and sit comfortably.
  2. Take a few deep breaths while closing your eyes and relaxing your muscles.
  3. Imagine experiencing complete love for yourself, thanking yourself for everything you are, and knowing that you are perfect just the way you are.
  4. Repeat three or four positive, reassuring statements to yourself, such as “May I be joyful,” “May I be healthy, calm, and powerful,” and so on.
  5. You can also focus your attention on loved ones in your life and acknowledge your appreciation and love for them.
  6. Spread feelings of love and compassion to people all across the world, focusing on a sense of sympathy.
  7. When you understand your meditation is finished, open your eyes and take a few deep breaths.

Loving-kindness meditation typically entails opening the heart to receive love from other people and then directing good wishes to loved ones and all living beings.

Conclusion

As we can see, everyone can find the type of meditation that best fits him, whether they want to alleviate stress or discover spiritual growth. Thus, don’t be reluctant to venture outside of your comfort zone and experiment with the above-mentioned types. Know that it may often take trial and failure to find the one that works.