Understanding What Meditation Is All About?

The practice of meditation has been around for thousands of years. It has been used successfully to develop an awareness of the present, to sharpen attention and focus, to develop a connection between the body and breath, to develop an acceptance of difficult emotions, and to even change your consciousness. Meditation has been found to offer a wide range of psychological and physical benefits like improved immunity, stress and anxiety reduction, and offer a sense of calm, peace, and inner harmony.^{(1, 2, 3, 4, 5)}

In our busy and demanding lives, meditation offers a solution to reduce stress and anxiety. Although there is no right or wrong way to meditate, if you want to benefit from meditation, it is important to find a meditation technique that meets your individual needs.

Here are the most popular types of meditation practice:

Mindfulness meditation
Spiritual meditation
Movement meditation
Focused meditation
Transcendental meditation

As mentioned above, not all meditation techniques will be right for everyone. It may take some trial and error to find out which practice is the right one for you. Remember to practice the one that makes you feel comfortable, and you feel encouraged to keep practicing it.

Which Type of Meditation is Right For Me?

Let’s take a closer look at the different types of meditation to find out which type of meditation is right for you.

Mindfulness Meditation

Mindfulness meditation is one of the most popular forms of Buddhist teachings. This is also the most researched type of meditation that is widely practiced in the West. In mindfulness meditation, you need to pay attention to your thoughts as they cross your mind. Mindfulness focuses on not judging your thoughts or becoming involved with them. You are simply meant to observe and take notes of your thought patterns.^(6,7)

The practice of mindfulness meditation brings together concentration with awareness. You may also find it helpful to focus on a particular object or on your breath while you observe your thoughts, feelings, or bodily sensations. Mindfulness meditation is ideal for people who do not have a teacher to guide them as it can be learned and practiced easily at home by yourself.^{(8, 9)}
Spiritual Meditation

Spiritual meditation is a popular form of meditation that is used across all religions and cultures. There are many types of spiritual meditation, and many of the other types of meditation techniques may also be considered as a spiritual meditation.

According to a study carried out in 2017, the focus of spiritual meditation is on the development of a deeper understanding of spiritual or religious meaning or building a connection with a higher power.⁽¹⁰⁾ Some examples of spiritual meditation include:⁽¹¹⁾
- Sufi dhikr (remembrance of God)
- Jewish kabbalistic practices
- Christian contemplative prayer
You can practice spiritual meditation at home or at your place of worship. This form of meditation is best for people who are seeking spiritual growth and want to build a deeper connection with a higher power or spiritual force.⁽¹²⁾
Movement Meditation

Most people tend to think of yoga when they hear of movement meditation. However, movement meditation might include:
- Walking
- Tai chi
- Gardening
- Qi gong
- Any other gentle form of movement
Movement meditation is an active form of meditation where the movement leads you into building a deep connection with your body while also focusing on the present moment.

Movement meditation is perfect for those people who find peace in action and are interested in developing a deeper awareness of their bodies.⁽¹³⁾
Focused Meditation

The technique of focused meditation revolves around concentration while using any of your five senses. For example, you can focus on an internal influence like your breath, or you can bring in external factors to help you focus your attention. Some examples of focused meditation include:
- Listening to a gong
- Counting mala beads
- Staring at a candle flame
- Gazing at the moon
- Counting your breaths
While the practice of focused meditation might sound simple in theory, but it is difficult for beginners to hold their focus for more than a couple of minutes when they are just starting out. True to its name, focused meditation is ideal for those who want to build their attention and increase their focus.^(14,15)
Transcendental Meditation

Transcendental Meditation (TM) is another very popular form of meditation, especially in the West. This type of meditation has been the subject of several studies by the scientific community, and its benefits are well proven.⁽¹⁶⁾

Maharishi Mahesh Yogi founded transcendental meditation. This type of meditation refers to a particular practice designed to quieten the mind and further induce a state of peace and calm within. Transcendental meditation makes use of mantras, and it is best if this type of meditation is learned from a certified TM practitioner.⁽¹⁷⁾

Transcendental meditation is perfect for those people who want an accessible approach to the depth of mind and peace that meditation offers.

What are the Benefits of Meditation?

Over the years, there has been plenty of evidence to support the numerous health benefits of all types of meditation. Meditation offers many mental/emotional, as well as general health benefits. Some of these include:

Better sleep
Reduced stress and anxiety
Lower blood pressure
Better mood
Increased focus and concentration
Better emotional regulation
Reduced aggression
Healthier aging process
Enhanced ability to adapt
Greater sense of empathy
Better ability to connect with others

A review carried out in 2017 found that non-transcendental meditation was a good alternative remedy for reducing diastolic and systolic blood pressure.⁽¹⁸⁾ At the same time, a 2019 review discovered that mindfulness-based techniques were effective in reducing the levels of the stress hormone cortisol in employees who participated in mindfulness programs at their workplace.⁽¹⁹⁾

Meditation has also been shown to promote prosocial behaviors and emotions, reduce aggression, and improve mood and focus, while also promoting positive coping strategies during stressful times.^{(20, 21, 22, 23)} Another 2018 review also suggested that meditation techniques can help in healthier aging.⁽²⁴⁾

No matter what type of meditation you practice, the regular practice has been found to help with the symptoms of many medical conditions, including:

Heart disease like arterial hypertension⁽²⁵⁾
Alzheimer’s disease and dementia⁽²⁶⁾
Parkinson’s disease⁽²⁷⁾
Insomnia and other sleeping disorders⁽²⁸⁾
Attention deficit hyperactivity disorder (ADHD)⁽²⁹⁾
Depression and anxiety disorders
Chronic pain

Meditation has been found to be especially helpful in the treatment of depression. A 2019 review found that mindfulness-based meditation brings about many positive changes and effects in a person that lasts for up to six months or more.⁽³⁰⁾ The same review also found that the lack of adverse effects of meditation makes it a promising supplemental therapy for the treatment of anxiety disorders and depression.

Conclusion

So regardless of whether you want to reduce your stress levels or you are on the path of spiritual enlightenment, there is a right meditation type for everyone. Do not be afraid to try out the different kinds of meditation that are there. You can even take help from a teacher or professional practitioner to help you understand the basics of how to begin meditating. Don’t be afraid to step out of your comfort zone, and remember that it usually takes some trial and error before you find the best meditation type for yourself.

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Also Read:

Which Type of Meditation is Right For Me & What are its Benefits?

Understanding What Meditation Is All About?