Meditation 101
What exactly is Meditation?
Meditation is the practice of training your attention and awareness to focus on relaxing into the present moment. It aims to quiet the mind and develop a deeper sense of introspection, allowing one to better understand themselves and cultivate a sense of relaxation and ease. Science shows that training your mind through meditation makes space for a slew of mental and physical health benefits. These may include but are not limited to:
reduced blood pressure
enhanced brain function
improved sleep
mood regulation
reduced stress and anxiety
greater compassion for oneself and others
improved focus and concentration
This ancient practice is becoming more and more popular as today’s society gets more stressful and less mindful. But where to begin?
Getting Started
Meditation is by far one of my favorite mental health tools, but I didn’t start to enjoy it fully until I let go of the idea of doing it “right”. I’m inserting a snippet from last week’s blog post about my advice:
Release the idea of being able to completely clear your head of thoughts- you’re never going to be able to empty your brain, and you will only face frustration in the process, which defeats the whole purpose. Let go, let loose, focus on your breathing, and just be. The process of meditation is about learning how to release judgements and expectations and become one with your body and mind. Making this a regular habit will help you learn how separate yourself from your thoughts and regulate your emotions. Meditation reduces stress and produces a positive emotional response in the body, helping you to feel better all around.
As for getting started- continue to do your research, explore all of your options, find a method that resonates with you, and always adapt to your needs. Your brain and body are interconnected and will always send you signs if you pay close enough attention. Regular practice will allow you to become more attuned to these signals, increasing your mental and bodily awareness.
I would recommend trying out some guided meditations to start, whether online or in person at a meditation class/session (typically done at yoga studios or holistic wellness spas like ours). My absolute favorite meditation app that I keep coming back to is Insight Timer- there are tons of options and I love that you can add more soothing sounds to the background of any meditation.
10 Types of Meditation
There are many different ways to practice meditation, and it may take some time to figure out what suits you best as an individual. Each of these begin with you sitting or lying down comfortably (except for the walking and yoga meditations).
Mindfulness Meditation
Focusing on being present in the moment by observing your thoughts, feelings, and sensations without judgement. Begin by drawing your attention to the breath, then allow your attention to return to wherever your mind wanders.
Loving Kindness/Metta Meditation
Aims to cultivate a sense of love and kindness towards yourself and others. Repeat phrases such as “I am love and light” or “May you be happy and well” and extend the intentions to others in your life.
Progressive Muscle Relaxation Meditation
Promoting overall relaxation by tensing and relaxing various muscle groups. Start at the toes, tense for several seconds before releasing, then work your way up the body.
Mantra Meditation
Repetition of a word or phrase to settle the mind. Choose something meaningful to you in that moment, then repeat silently or aloud, anchoring your attention.
Breathing Meditation
Deep, rhythmic breathing to calm the body. Bring your full awareness to your breath; inhale slowly, hold at the top for a few seconds- then exhale slowly, releasing all of the air from your body. When I meditate during the day, I most frequently do sort of a fusion of breathing and mindfulness meditation, which helps me to reset and find stillness during my day.
Walking Meditation
Connects mindfulness with physical activity, best practiced on outdoor walks as opposed to indoor or treadmill. Focus on the experience of walking- walk slowly, pay attention to how your feet touch the ground and how your body moves.
Visualization Meditation
Form a mental picture of soothing, peaceful imagery. Guide yourself through this serene environment, engaging all of your senses.
Yoga Meditation
Engage in yoga poses, focusing on your breath and how the movements feel in the body. Get the blood flowing and experience new sensations.
Transcendental Meditation
Best done with a practitioner, involves focus on one personalized mantra/word/sound and repeating for any length of time.
Body Scan Meditation
Progressively relaxes the muscles as you bring your attention to various parts of the body, starting from your toes and working your way up. Does not involve tension like the progressive muscle relaxation meditation, just mindful awareness. This one is my favorite for before bed- it deeply relaxes my brain and entire body, and sometimes I find myself drifting off before it’s over.