Meditation has been around for centuries and was designed to help people gain insight into life’s sacred and mystical forces. It was also believed to heal a wide range of ailments brought on by the rapid pace of globalisation. Being present and trying to find moments of calm and peace in the midst of the coronavirus pandemic and other issues affecting the globe it has never been more important. At the same time we do not know what the future holds and that can cause stress and anxiety.

Meditation is quite an easy and very simple practice that has existed for centuries, passed from one generation to the other to alleviate stress and bring a sense of peace and uplift ones’ mood and improve physical and mental health. Meditating doesn’t really take much time at all. In the beginning, you can practice five or ten minutes a day. Moreover, meditation does not have any wrong ways, except for not doing it at all. If possible, try to meditate every day, or at least once a week, if that’s not possible.

What Are The 8 Types Of Meditation:

There are quite a number of meditation techniques available. Contemplative traditions being the most preferred and popular one among Religions. As with meditation itself, meditation techniques tend to be simple. There are various ways to achieve your meditation goals: you can apply one technique exclusively, experiment with multiple techniques, or use one for a few months before switching to another. However, if you use the same technique consistently for a couple of weeks to a month, you will be able to get your desired result compared to changing technique frequently.

Mantra meditation:

Mantra meditation involves repeating a meaningful word or phrase, often a word or phrase that has a special meaning. Om is the most common example. You can speak your mantra loudly or quietly. During mantra meditation, a repetitive sound is used to clear the mind and gain deeper levels of awareness.

Breathing meditation:

ZaZen meditation focuses on the relationship between breath and mind, which is at the core of Zen Buddhism. As a way to achieve greater mental focus, practitioners are encouraged to focus on each inhalation and exhalation. The idea is to let your mind focus solely on your breathing, its rhythm, and flow. Counting your breaths or following your breathing can be practiced at any time when feeling stressed or overwhelmed by negative emotions. You can practice Zen either privately or in groups. Sometimes, Zen also involves chanting. Following or counting your breaths

Focused meditation:

Focused meditation involves focusing on any of the five senses while paying attention to sensations in the body. It is an excellent practice for anyone wanting to improve their concentration and focus. Your attention might be guided by something internal, like your breath, or by something external, such as music or images.

Metta meditation:

As a fundamental practice, cultivating loving-kindness, or Metta, is an important element of this meditation. Metta meditation fosters forgiveness, compassion, and other healing emotions. Through this process, your relationships with others and with yourself will change. This meditation can turn your feelings of anger, resentment, or isolation into feelings of compassion, connection, love, and contentment.

Progressive Relaxation:   

Progressive relaxation is a practice aimed at reducing body tension and promoting relaxation. This form of meditation typically involves gradually tightening and relaxing one muscle group at a time across the body and noticing the contrast between the two.  The progressive muscle relaxation technique helps you relax and calm yourself by releasing tension in your body. Practicing it regularly can help lower your overall stress levels and ease anxiety.

Guided imagery

Guided Imagery is a relaxation technique that takes advantage of your ability to visualise and daydream. You can practice it anywhere and at any time. You simply need to visualise a peaceful scene or healing energy or light in your mind. Try to include as many sensory details as you can: sight, sound, feel, smell, and taste. You will feel as if you’re actually there when you engage your imagination in this way. 

Spiritual meditation:

It is the practice of reflecting upon inspiring or sacred writings. Mediation aims to help one develop a sense of connection with their higher power and a deeper understanding of spiritual/religious meaning.

Mindfulness meditation:

Being mindful of the present moment is what mindfulness is about. In other words, mindfulness combines focus with awareness. For example, while observing bodily sensations, thoughts, or feelings, you try to focus on an object or breathing. You practice mindfulness by paying attention to your thoughts as they pass through your mind. When you go through your thoughts, you do not interfere or judge them. Instead, you accept them and observe their pattern.

Walking meditation or Activity-Based Meditation:

Meditation postures can take many forms, including sitting, standing, walking, lying down, and moving in specific patterns (like t’ai chi or Sufi dancing). Basically, You can meditate in almost any position as long as you are comfortably able to sustain it. You can combine it with your favourite activities or those that keep you focused to make it a part of your daily life. The goal of this kind of meditation is to engage in a repetitive activity or to engage in something where you can experience “flow”. You can coordinate your breathing with these activities. As a result, this quiets your mind and allows you to change your mental focus. It is an incredibly helpful technique for learning how to apply the focus to everyday movement and activity. 

Mental Health Benefits of mediation: How it can affect your wellbeing:

Meditation, which is often associated with self-awareness, also leads to improved mental health and wellbeing. It enables you to focus your attention and clear of the many thoughts that can clog your mind and that cause stress. This practice leads to improved physical and emotional health. It can help you achieve a sense of calm, peace, and stability, which is beneficial to both your emotional and physical well-being. The following are some of the health advantages of meditation.

Reduced stress, depression and anxiety: 

Meditation may help to reduce stress; it does this by lowering the cortisol levels which is a stress hormone. Also, it may help relieve many ailments caused by stress, including irritable bowl syndrome. The body follows whatever it receives from the mind, if the mind is able to unclog and be calm then the body is able to follow suite.

Lower blood pressure:

Once you start meditating regularly you notice a decrease in blood pressure, during meditation and over time. This can help prevent heart disease by reducing pressure on the heart and blood vessels. There is an epidemic of high blood pressure worldwide that increases the risk of stroke and heart attack. According to research, meditation can help lower blood pressure naturally and without the use of medication.

Improved memory and better sleep:

 Meditating requires concentration and focus, which over time can help you improve your concentration, memory, and mental clarity. It also helps in fighting insomnia and it promotes healthy and peaceful sleep.

Enhanced will power and Greater compassion: 

Meditation is a practice that requires consistency and this fosters discipline. One can apply this in various areas of their lives where they are trying to stop bad habits. It promotes self-awareness; you get to discover certain things about yourself and understand yourself better. It boosts positive feelings and connections towards others.

You’ll better handle anger:

In our day to day lives we encounter a lot of situations that may trigger our emotions and make us angry, it’s a natural feeling. Meditation requires one to train their brain to focus on the present and this becomes a guide to help you think before you take any actions. Hence, It helps you to control and process your emotions.