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What are all the types of meditation & which one is best?

Transcendental meditation

It is taught by trained instructors and involves sitting comfortably with one’s eyes closed for 20 minutes, twice per day, and engaging in the effortless practice as instructed.

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What are all the types of meditation & which one is best?

What are all the types of meditation & which one is best?

https://www.headspace.com/meditation/techniques

headspace.com

18

Key Ideas

Guided vs. unguided meditation

  • In guided meditation, a teacher guides you through the basic steps of the practice. This is useful for beginners to get the most out of the experience.
  • In unguided meditation, you meditate without someone else explaining the process.

Calming vs. insight meditation

The intention of calming meditation is to cultivate a quieter, more peaceful state of mind and improved concentration.

Insight meditation often sets an intention to transform the mind by developing qualities such as wisdom and compassion. 

Many meditation techniques combine elements of both.

Focused attention

It uses the object of your breath to focus attention and maintain awareness. If your mind starts to wander, return your attention to your breath.

Body scan

This technique is designed to allow your mind and body to sync by performing a mental scan of your body from the top of your head to the end of your toes.

Noting

This technique involves specifically observing what’s distracting the mind. Then note the thought or feeling and let it go.

Visualization

Picture something or someone in your mind instead of focusing on your breath.

Loving kindness

It means focusing on the image of different people and directing positive energy and goodwill first to yourself and then to others.

Skillful compassion

It involves focusing on a person you know or love and paying attention to the sensations arising from the heart. 

Resting awareness

This technique involves letting the mind truly rest by letting the thoughts drift away.

Reflection

This technique invites you to ask yourself a question, then to be aware of the feelings your question evokes.

Zen meditation

This ancient Buddhist tradition involves sitting upright and following the breath as it moves in and out of the belly, and letting the mind “just be.”

Mantra meditation

This technique teaches you to focus on a mantra. The idea is that the subtle vibrations associated with the repeated mantra can encourage positive change.

Transcendental meditation

It is taught by trained instructors and involves sitting comfortably with one’s eyes closed for 20 minutes, twice per day, and engaging in the effortless practice as instructed.

Yoga meditation

It is aimed at strengthening the nervous system, so we are better able to cope with everyday stress and problems.

Vipassana meditation

Use your concentration to examine certain aspects of your existence with the intention of eventual transformation.

Chakra meditation

It is aimed at keeping the body’s core chakras or centers of energy, back into balance.

Qigong meditation

This Chinese practice involves harnessing energy in the body by allowing energy pathways to be open and fluid.

Sound bath meditation

This form uses bowls, gongs, and other instruments.  Creating sound vibrations helps to focus the mind.

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Mindfulness Meditation

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...

Transcendental Meditation

The goal of this technique is to achieve inner peace without concentration or effort. 

A person is assigned a mantra to repeat in a specific way. It is practiced 20 minutes twice each day while sitting comfortably with eyes closed.

Guided Meditation

It is also called visualization or guided imagery, where you form mental pictures or situations that you find relaxing.

It is commonly led by a guide, and practitioners are encouraged to use as many senses as possible to evoke calmness.

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Loving-kindness meditation

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-kind...

Body scan or progressive relaxation

The goal is to notice tension and to allow it to be released.
Practitioners start at one end of their body, usually their feet, and work through the whole. They might tense and then relax muscles or they might visualize a wave moving over their body to release tension.

Mindfulness meditation

It encourages practitioners to notice their surroundings without judgement, instead of dwelling on the past or future.

Mindfulness can be done almost anywhere, even in a grocery store, for example.

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Meditation
Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body.
Concentration meditation

Concentration meditation involves focusing on a single point. 

In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Through this process, your ability to concentrate improves.

Mindfulness meditation

Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. 

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns.

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Kundalini Meditation

It involves yoga poses in order to extend your energy from the base of your spine all the way to your mind.

Qigong Meditation

The purpose of the practice is to focus on both your breath and posture together in order to gain full bodily control, allowing the energy flow to increase all throughout your body.

Vipassana Meditation (Mindfulness Meditation)

The purpose is to become aware of your thoughts by simply observing them. It allows thinking about why you're thinking your thoughts.

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Commercialization of spirituality

It's best to avoid the commercialization of contemplation if you want an authentic experience of meditation. Meditation has left the ashrams and become a fixture in the boardroom and livings...

Purpose of meditation

Meditative practice has no motive, except to experience the present moment. Simple as that. 

Meditation practiced for this reason transcends everything else. You can throw in the process all sorts of mantras and breathing techniques you can. But the point still stands, to meditate is to be in the now.

Reducing Stress

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 stres...
Controlling Anxiety

Less stress leads to less anxiety.

Regular meditation helps reduce anxiety and anxiety-related mental health issues like social anxiety, phobias and obsessive-compulsive behaviors.

Promoting Emotional Health

Some types of meditation can improve depression and help you maintain these benefits.

  • Two studies of mindfulness meditation found decreased depression in over 4,600 adults.
  • One study found that participants experienced a long-term decrease in depression.

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Why People Meditate
People meditate, not out of obligation or a hope that it will be helpful. They meditate because it creates very visible, very real positive changes in their lives.
The Benefits of Meditation
Start Small

Focus only on meditating 2-5 minutes each day, then after seven days, add 2-5 more minutes. 

It’s not the length of time that matters, it’s merely the consistency and commitment to doing it every day that counts.

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Breathing exercises

Breathing is at the core of ancient (and currently trendy) mindfulness practices, from yoga and tai chi to meditation.

However, studies suggest that breathing exercises alone, derived from...

Deep, controlled breathing

It involves filling the lungs to the max and goes by various names like belly or diaphragmatic breathing.

It has been linked to improved cognitive performance, lower stress levels, and lower blood pressure.

Breathing and yoga
Belief in the benefits of controlled breathing goes back centuries.

Central to ancient Hindu philosophy was prana, described as vital “airs” or “energies” flowing through the body. Stemming from that belief, yoga was built on pranayama or breath retention. 

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Tai Chi

Is a mind-body practice that involves a series of slow, flowing exercises that combine movement, meditation, and rhythmic breathing. Initially developed as a martial art, it's now commonly p...

Research Based Claims On The Benefits Of Tai Chi

"excellent evidence" that tai chi appears to helpful for Parkinson's disease, osteoarthritis, preventing falls, improving cognitive function in older adults, and rehabilitation for chronic obstructive pulmonary disease.

Improves cognitive functioning, particularly in older adults.

Prevents falls in older adults and Parkinson’s and stroke sufferers by improving their balance.

Ameliorates back pain and cancer-related fatigue.

Helps to rehabilitate the heart of people with chronic heart failure.

Safety And Side Effects Of Tai Chi

It is possible to learn tai chi by yourself through books audio and video but only a teacher would be able to guarantee you are doing the movements correctly and safely.

Done correctly, tai chi seems safe for most healthy people, but it should not be used as a substitute for standard care in the treatment of chronic health conditions. Also, if you have a health condition such as arthritis, it's important to consult your doctor before starting tai chi to see if it's appropriate for you.

Learning to Learn

Learning new skills increases your motivation, makes you more adaptable, relatable, interesting and helps you get better jobs and earn more money.

And today, learning anything new...

Writing

Like any skill, you learn by doing. And make a commitment to write publicly.

You learn better when people can actually see your work. It forces you to do your very best. It gives you accountability. You get feedback from others and improved based on it.

Public Speaking

Nothing builds confidence more than doing a successful public speech. So seek opportunities to speak in front of groups.

  • Start with people you’re comfortable with (friends and family). 
  • Talk about subjects you’re passionate about. 
  • Be aware of people's reactions and interest levels and adapt accordingly. You'll get better in time.

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