Meditation techniques range from easily learned to those that require some training. Enumerated here are meditation techniques according to degree of difficulty from the easiest to the hardest procedures. Please take note that if you are a beginner, it is a good idea to be under the guidance of a qualified practitioner as many people undergo some discomfort from the initial psychological impact because repressed memories are revived.
Simple Meditation – is good for inducing the relaxation response and is ideal before breakfast.
Walking Meditation – is a technique where you must focus on both feet as each touches the ground. Concentrate on your two feet and do not let anything distract you. This exercise forces you to attend to the action of walking and helps to improve your power of concentration and mindfulness.
Transcendental Meditation – otherwise known as TM, is the most thoroughly researched meditation technique. You will be given a word or phrase to be your “personal mantra” and you will repeatedly say this to enable your mind to focus. Research has shown that TM results in heightened awareness and a deeper state of relaxation, it increases psychological adaptability and physical stability, improve creativity, intelligence and comprehension ability. It is also one of the most effective techniques for reducing alcohol and drug abuse as it decreases anxiety.
Mindfulness – is also known as insight meditation or Vipassana in Buddhism. This means fully experiencing what is happening around you. Mindfulness helps in turning down all the troubles in our minds like anger, doubts, guilt, etc. and focuses your thoughts on the good things around you. It helps in improving the effectiveness of your response to any situation.
There are 2 types of mindful meditation. There is the formal type, such as the yoga and tai-chi, and the informal mindfulness, which involves mindfully focusing on all daily activity, no matter how trivial.
Journey Meditation – is a technique that combines images and visualization for achieving a state of meditation. An example would be imagining oneself in a peaceful place. You start by finding a peaceful place to sit either on a chair or on the floor with your back against a wall and imagine yourself in a peaceful place.
Vibrational Meditation – is also known as sounding meditation. Here, repeating a word or sound is the point of focus and releasing noise and sound is a way to release stress. This technique aims to clear the tightness in the muscles when you are feeling tense.
Movement Meditation – Like yoga, this technique combines breathing with flowing movements to achieve a meditative state. It is most appealing for people who like to have a meditative state of mind through bodily movement.
Body Scan Meditation – is similar to a formal type of mindfulness meditation technique, but is done outside a formal tai chi or yoga class.
Instant Calming Sequence – is most useful when you are in a crisis as it helps lessen the negative effects from a stressful situation.
All these meditation techniques have one thing in common – to produce a calming effect and the technique you use is a matter of personal choice.