Body Scan Meditation
Aka progressive relaxation, it’s a practice aimed at reducing tension in the body and promoting relaxation.
It involves slowly tightening and relaxing one muscle group at a time throughout the body.
This type is often used to relieve stress and unwind before bedtime.
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MORE IDEAS FROM Which Type of Meditation Is Right for You?
It uses a repetitive sound to clear the mind.
- Choose any word, phrase, or sound, such as the popular “Om.”
- It can be spoken loudly or quietly.
- Chant the mantra for however long you need to.
- By the end, you’ll feel more alert and in tune with your environment.
This practice allows you to experience deeper levels of awareness. It’s good for people who don’t like silence and enjoy repetition.
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It’s an active form of meditation where the movement guides you.
This practice may include yoga, walking through nature, gardening, qigong, and other gentle forms of motion.
It’s good for people who find peace in action and prefer to let their minds wander.
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It involves concentration using any of the five senses.
- Focus on something internal, like your breath.
- Bring in external influences to help focus your attention.
- Try counting mala beads, listening to a gong, or staring at a candle flame.
- If your mind wanders, it’s important to come back and refocus.
This practice is ideal for anyone who requires additional focus in their life.
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Similar to prayer in that you reflect on the quietness and seek a deeper connection with your higher power.
Essential oils are commonly used to heighten the experience. Popular options include:
- frankincense
- myrrh
- sage
- cedar
- sandalwood
- palo santo
This type can be practiced at home or in a place of worship. It’s beneficial for those who thrive in silence and seek spiritual growth.
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It is more customizable than mantra meditation, using a mantra or series of words that are specific to each practitioner.
This practice is for those who like structure and are serious about maintaining a meditation practice.
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LKM is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others.
Open your mind to receive love from others and then send a series of well wishes to loved ones, friends, acquaintances, and all living beings.
It may be ideal for those holding feelings of anger or resentment.
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It combines concentration with awareness.
- Pay attention to your thoughts as they pass through your mind.
- Don’t judge the thoughts or become involved with them.
- Simply observe and take note of any patterns.
- Focus on an object (or your breath) while you observe any sensations, thoughts, or feelings.
This type of meditation can be easily practiced alone.
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RELATED IDEA
Also known as Metta meditation; the goal is to cultivate an attitude of love and kindness toward everything.
During meditation, practitioners send and repeat messages of loving-kindness, until they feel an attitude of loving kindness.
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It is the process of being fully present with your thoughts, being aware of your surroundings and not reactive to what is going on around you.
Although some prefer to sit in a quiet place while focusing on their breathing, mindfulness meditation can be done anywhere.
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Many styles of meditation can help reduce stress.
- In an eight-week study, a meditation style called "mindfulness meditation" reduced the inflammation response caused by stress.
- Researchers have found that meditation may also improve symptoms of stress-related conditions, including post-traumatic stress disorder and fibromyalgia.
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