By Surya Pillai, Sub-editor, Shreyas Webmedia Solutions Pvt. Ltd.
For thousands of years, people have been involved in meditation for various benefits associated with physical, emotional as well as mental health. In the modern world, the rate of meditation is at high increase alongside the number of techniques for doing this activity. It does not matter if you are a beginner or an experienced meditator; the most essential thing is to have the best practice that will improve your life considerably. This article highlights various meditation styles thus helping you identify the most appropriate one for you.
Mindfulness Meditation
This is one of the oldest and most famous forms of meditation. It is quite simple to perform yet hard to master. It is performed by finding a position where one is undisturbed and then focusing on one’s thoughts and feelings. Mindfulness meditation involves paying attention to the present moment, the here and the now.
How to practice: Find a quiet place to sit or lie down comfortably. Close your eyes and take a few deep breaths. Begin to focus on your breath, noticing the sensation of air entering and leaving your nostrils or the rise and fall of your chest. If your mind wanders, gently bring your attention back to your breath. Practice for 5-20 minutes daily.
Mindfulness meditation has the benefits of improving concentration, reducing stress, and improving emotional regulation. It is an effective treatment for people with anxiety and depression.
Transcendental Meditation
In this form of meditation, one repeatedly chants a mantra or a set of mantras until one can achieve a dreamlike state.
How to practice: Sit comfortably with your eyes closed and silently repeat the given mantra for 20 minutes, twice daily. The mantra is used to focus the mind and transcend ordinary thought processes.
This meditation has the benefits of reducing blood pressure and stress as well as improving overall mental health.
Zen Meditation (Zazen)
Zen meditation, or Zazen, is a traditional Buddhist practice focused on seated meditation. It involves observing the breath and letting go of thoughts without attaching to them.
How to practice: Sit on a cushion or chair with your back straight and hands resting in your lap. Focus on your breath and maintain an open awareness of whatever arises, letting thoughts come and go without judgment or attachment.
Benefits: Zazen promotes a deep sense of presence and awareness. It is particularly beneficial for cultivating discipline, patience, and insight.
Finding the right meditation practice can be a fruitful experience, enhancing your physical, mental, and emotional well-being. Whether you prefer the structured approach of Transcendental Meditation or the present-moment awareness of Mindfulness Meditation, there is a technique suited to your needs. Experiment with different practices, and you may find that incorporating a combination of techniques works best for you. Remember, the key to successful meditation is consistency and a willingness to control your mind.