1. Mindfulness Meditation
This type of meditation referred to as “Mindfulness Meditation”, is a very helpful tool to learn about Self, Who You Truly Are. The main principle and practice of Mindfulness are to shift your awareness into the present moment, remain aware, and fully feel yourself and all the surroundings at the same time.
How deep to go into the meditation is totally up to you, as it doesn’t require to be sitting in a quiet place alone as many other types and forms of meditations. The huge advantage of Mindfulness is that it can be practiced literally everywhere (on the train, bus, while walking, running or jogging, working on your garden, or having an interesting conversation with someone…).
The most important to keep in mind when practicing mindfulness meditation is to try to eliminate the sense of judgment and judgmental thoughts, to overcome the impatient and annoyed feelings, and slow down or stop the never-ending stream of thoughts coming to the brain.
Mindfulness meditation can be also more enhanced by being absolutely aware of and experience the visual components, sounds, smells, and feels, combined all together in the one exact moment around you.
In a sense, Mindfulness is on some level a necessary part of most of the meditations, which is why it’s recommended for the absolute beginners to start with and then move onto the other kinds of meditations.
The reason Why it’s so important to be able to shift all the attention into the present moment is that if your thoughts and mind are drifting and out of focus, then there is no way to successfully enter the many states of meditation.
Good to start is to shift the attention and focus on breathing, and then slowly add everything else one by one.
Mindfulness has been effectively studied by many individual research studies for almost a century, and now its practice is being favored and introduced to different workplaces to reduce the levels of tension and stress in individual employees or the entire groups. It’s been proven to have very positive effects on the work environment, work performance, and work quality of every individual undertaking the study research.
There’s been so many studies and information especially for the last 20 years, showing and indicating that the regular practice of mindfulness can:
- Enhance and improve focus
- Improve and enhance memory
- Improve Communication and relationships with people
- Reduce or totally eliminate fixation on negative thoughts
- Reduce judgemental impulsive thoughts, actions, and reactions
- Generally make an individual a happier person
With so much evidence from all the studies and research, it’s been also officially suggested that mindfulness can improve general health or a particular problem in the body.
On the physical level, just only with breathing one can regulate the blood pressure and ph of the entire body within minutes.
2. Breath Awareness Meditation
As already mentioned in this article, Breath and Breathing is the main tool that we use for all kinds of meditations, except the Breath Awareness Meditation.
This is a single type of breathing exercise to fully and only focus all the attention on to breath, slowly breathing in and out with intervals of a couple of seconds (3, 5, 7).
The goal of the breath awareness meditation exercise is to ignore and separate your mind from constant thoughts and focus just on deep breathing.
Just by practicing breath awareness has many health benefits on both, the physical and mental level. Being aware of own breath throughout most part of the day ideally balances the mood, emotions, concentration, and overall function of the body.
Since the right breathing is a crucial part of every meditation or exercise including mindfulness, it’s recommended to practice and learn breath awareness before entering any other kind of meditation.
Think of it like that it’s better to learn to walk before jumping on the bike.
3. Loving-Kindness Meditation
This is the specific kind of meditation that as the full name suggests, is the meditation for becoming more loving and kind towards Yourself and others, even those that you despise, resent, or hate.
But it’s not just people, human beings, that we should be loving, generous, and kind to. We can basically influence everything in this world that can be influenced by these positive frequencies of kindness and love, even the water or rock.
In general Loving Kindness Meditation is used for reducing stress and balancing our physical and emotional bodies.
Deep conscious breathing is very important in practicing Loving Kindness Meditation in a proper way, and be able to open your mind and heart to receive all the positive energies of the same tuned up frequency vibration.
The main principle is also to learn how sending and receiving of love and kindness, or any other energy frequencies work by focusing on sending these generated messages to specific or other people in the world and noticing and waiting for a response which always sooner or later comes.
From the very beginning of practicing loving-kindness meditation is in many forms very important to repeat again and again the kind loving words and emotions that come from those words, to truly and fully feel the Feelings of Loving and Kindness from the bottom of the heart.
These other similar types of meditations are designed to evoke and spread these emotional feelings of love, kindness, generosity, and compassion for self and all other individuals.
Now, I am not a medical doctor or anything like that, but here are some negative feelings that regular daily meditation can help with or completely reduce.
List of Negative Emotions:
- Inner Personal Conflicts
It’s been recorded over the many decades that L-K Meditation or any other similar kind of meditation, may have a positive effect on all above mentioned emotional disorders and several more except PTSD.
4. Transcendental Meditation
Transcendental Meditation is a term for spiritual meditation where the person is in the sitting position, breathing slowly, and silently repeating the mantra for at least about 20 minutes, which helps to connect to lower and higher self in order to reach higher consciousness.
The mantra that we are talking about is just the repetition of one or more words usually determined by the spiritual teacher. What word or set of words depends on many different factors but it’s ok to choose your own mantra to start practice with.
Transcendental meditation is popular all around the world and many times it’s being altered and used as affirmations, simply repeating the wish as a mantra.
In any way, it’s been reported by many transcendental meditation practitioners that it’s having a positive effect on their overall life as well as strong spiritual experiences.
The goal is similar as at Awareness Meditation to shift your focus away from all the thoughts and distraction going on in head by focusing only on the mantra words.
It’s also the most widely practiced meditation and it’s considered both as religious and non-religious meditation varying from state to state.
(Transcend Meditation is also a company movement started in the middle 1950s by Maharishi Mahesh Yogi in India as a new form of meditation, but it has a long tradition in Vedic times.)