The average person has 35–48 thoughts per minute. That’s 70,000 thoughts a day. If you don’t learn to control your thoughts and focus on what’s important, you may end up overworking your brain. It’s tough to get anything done efficiently while your mind constantly wanders.
Hectic schedules and the demands of daily life can lead to stress that affects your physical condition and your mental health. Meditation is a method of calming the thoughts and rhythms of the body so individuals can enjoy better physical and mental health.
Benefits of Meditation
Meditation is a powerful tool for self-care and self-development. It offers a sanctuary during the noise and busyness of life, allowing us to reconnect with our inner selves and cultivate a deeper sense of peace and purpose. Meditation empowers us to live more consciously, enhancing our relationships, creativity, and overall quality of life.
Different types of meditation practices
Do you know your vipassana from your metta?
Over the last twenty years, meditation has become more popular in the West, and different types of meditation are advertised, but how do we find the one that is right for us?
This guide intends to give you a simple explanation of each of the types of meditation that are widely available today.
Mindfulness meditation
Present-moment meditation, where you take your awareness to what you are experiencing in the here and now, without judgement, while letting distractions come and go in the background. There are different types of mindfulness meditations, such as open monitoring, focused concentration, and labelling.
Vipassana
Also known as insight meditation, this is traditionally done in silence. The breath is the focus of attention. Vipassana helps practitioners cultivate insight into the nature of reality by allowing them to observe their thoughts, feelings, and physical sensations.
Visualisation
During this meditation, people are prompted to bring to mind images of people or things to focus on. These can be visual images, feelings, or sounds. The marmite of meditation that often challenges left-brained people!
Transcendental meditation
This is a trademarked school of meditation offered by the Maharishi Foundation that is taught on a one-to-one basis and involves doing two 20-minute meditations per day. During meditation, one repeats mantras, which are typically words in sanskrit that the teacher gives. The words are sounds rather than meaningful words, and the repetition is said to invoke a higher state. This form was very popular in the 1960s.
Loving kindness (Metta)
Intended to increase happiness and compassion for yourself and others, this meditation asks you to focus on feelings of love and thankfulness and send these to yourself and others (including to those you have neutral or negative feelings towards.)
Yoga nidra
Traditional yoga practice of ‘deep sleep with awareness.’ It is a lying-down practice that normally includes a body scan and setting a sankalpa (intention). This deep state of relaxation helps quieten the conscious mind, which allows access to the unconscious mind. It has been proven to replace lost sleep.
Yoga in itself is a form of moving meditation, and was traditionally developed to prepare the body for seated meditation practice.
Candle gazing (Trataka)
An eyes-open meditation where the focus is on a candle flame. This is said to open the third eye chakra, one of the spiritual centres of the body, and to help increase intuition.
Chakra meditation
Chakras are seven energy centres in the body. Chakra means wheel, and in yoga and meditation, the aim is to keep each chakra balanced to promote good physical and emotional health.
Mantra meditation
A mantra is used as the focus for attention; however, it is different from transcendental meditation in that the mantra is an affirmation that is intended to empower you.
Spiritual meditation
These encourage connection with your higher self or a greater force, creator, or higher power. It may be God, the universe, or nature.
Moving meditation
The same state of mind as in still meditation is encouraged here, and the only difference is that it’s done while moving. This can be yoga, walking, running, or any other form of movement. The fact that the eyes are open also changes the experience.
Body scan progressive muscle relaxation
A body scan meditation rests focus on each body part without judgement or changing anything whereas in the progressive muscle relaxation muscles are tightened and the relaxed in turn.
Sound bath meditation
Listening to soothing sounds from instruments such as gongs and singing bowls in order to relax both the body and the mind & move energy.
Qigong meditation
This ancient Chinese practice combines physical movement with mindfulness-based meditation that is intended to build and balance energy.
What is a powerful meditation technique?
Your own situation, preferences, and objectives will determine how effective a certain approach will be for you. The transformative effects of meditation have been well recognized, and some powerful meditation practices have achieved considerable appeal as a result. Here are the three meditations I use and alternate; you may try them out and discover which one suits you best.
- Mindfulness Meditation
- Transcendental Meditation
- Art of Living
Meditation Routine and Consistency
How do I train my brain to be consistent?
Establish practical objectives for your meditation sessions. Start with 5-10 minutes a day until you feel ready to commit more time. Motivate yourself to keep going by setting short-term objectives. Determine when you are at your most productive and stick to that time every day.
It’s important to be consistent with your routine, whether it’s first thing in the morning, at lunch, or after work. Make some room for your higher forces( angels and guides). A calm and serene room in which to practice meditation in private.
Dedicating this area to your meditation practice will send a good message to your brain that it’s time to relax and focus. Make sure there isn’t any clutter in here. Guided meditations are the place to begin.
Guided meditations may be really useful if you’re new to meditation or have trouble staying focused. They keep your mind active by giving you directions and guiding you gently through the process.
- Track Your Progress, keep a meditation journal to track your progress. Recording your daily practice and reflecting on your experiences can serve as a motivator and help you stay consistent.
- Be Kind to Yourself and understand that consistency takes time to develop. It’s natural to have days when meditation feels challenging or when life gets in the way. Instead of beating yourself up over missed sessions, approach your practice with self-compassion and understanding. Accept the ups and downs, and gently guide yourself back to the practice whenever you can.
Common Challenges During Meditation Restlessness and Distractions
How do you deal with restlessness during meditation?
Remember, restlessness is a natural part of your meditation journey. It’s an opportunity for growth and self-discovery. Embrace the challenges with patience and perseverance, knowing that every session is an opportunity to deepen your practice.
With time and consistent effort, restlessness will diminish, and you will be in a state of calmness. You will experience greater ease, focus, and tranquility in your meditation practice.
Cultivating Mindfulness and Awareness through Meditation
What does it mean to cultivate awareness?
Directing our attention away from the past or the future and immersing ourselves fully in the here and now, observing our thoughts, emotions, and sensations without judgment.
Instead of labelling your experiences as good or bad, we cultivate an attitude of non-judgmental acceptance. This allows us to gain insight into our habitual patterns of thinking and reacting toward self-awareness and growth.
Journeying Within through Meditation
How do I connect with my inner self through meditation?
Begin each session by setting a clear intention to connect with your inner self. This intention guides your practice, directing your attention inward.
Find a comfortable seated position and close your eyes, and gradually shift your focus from external distractions to the present moment. Allow your mind to settle and embrace the stillness within.
Bring your awareness to the sensations of the breath as it flows in and out of your body and notice the rise and fall of your abdomen. This gentle focus of the breath helps quiet the mind and brings you into the present moment.
As you connect with your inner self, approach the process with compassion and self-love. Treat yourself with kindness and acceptance, honouring the experiences and emotions that arise.
Embrace of non-judgment and an attitude of loving-kindness towards yourself throughout your meditation practice.
Unlocking Creativity and Inspiration through Meditation
Can mindfulness help us be more creative how and why?
Yes. Mindfulness helps us cultivate a deeper connection with our inner wisdom and intuition. Quieting the mind and tuning into our innermost thoughts and feelings, we can access creativity and inspiration.
This intuitive guidance allows us to tap into our authentic creative voice and make choices that resonate with our deepest selves. Integrating mindfulness into our creative process, we create a harmonious balance between focused attention and open receptivity.
Explore your creative presence, curiosity, and self-compassion. This allows us to approach creative challenges with greater clarity, flexibility, and authenticity, ultimately enhancing our ability to generate innovative ideas.
Finding Peace amidst the Storms of Life with Meditation
What does it mean to have peace in the storm?
It’s about developing an inner state of calm and stability that enables us to navigate through the storms with grace and strength. Having peace in the storm involves practicing self-compassion and self-care.
It means we treat ourselves with kindness, understanding, and gentleness during difficult times. Cultivating peace within ourselves, we find solace, clarity, and strength even in the most turbulent of times. By nourishing our physical, emotional, and mental well-being. We also create a foundation of resilience and inner peace that supports us in weathering the storms of life.
In Conclusion.
Meditation is a powerful tool for self-care and self-development. It offers a sanctuary besides the noise and busyness of life, allowing us to reconnect with our inner selves and cultivate a deeper sense of peace and purpose. Meditation empowers us to live more consciously and authentically, enhancing our relationships, creativity, and overall quality of life. As with any practice, consistency is key to experiencing the full benefits of meditation. By dedicating regular time to meditate and integrate mindfulness into our daily lives, we can unlock the transformative potential of this ancient practice. So, whether you are seeking relaxation, personal growth, emotional well-being, or a deeper connection with yourself, meditation holds the key to a more balanced, fulfilled, and meaningful life.
BLESSINGS