10 of the Most Common Meditation Techniques
The purpose of meditation is to relax the mind and the body; it is not a complicated process but there are some simple steps you can follow to get started. If meditation has been challenging for you, then perhaps you have been trying too hard.
There are many techniques you can use to get started. Meditation is the opposite of what most of us engage in throughout the day so it can be difficult to learn how to turn off your mind if this is something you are not used to doing.
Ten of the most common meditation techniques include:
- Breathing Meditations
- Mindfulness Meditations
- Focus Meditations
- Movement Meditation or Walking Meditations
- Mantra Meditations
- Buddhist Meditations such as Loving Kindness
- Christian Meditation or Spiritual Meditations
- Guided Meditations
- Transcendental Meditations
- Progressive Relaxation Meditations
This is by no means a comprehensive list, but simply a list of the most common types of techniques. Not all of the techniques are meant for everyone. For example, you might find the Transcendental Meditation practice too complicated and be drawn to a simpler practice like a walking meditation.
These practices each require different skills and mindsets, so only you will know what is right for you.
What Techniques are Ideal for Beginners?
There are several techniques suitable for beginners. A few of these include (Bertone, 2019):
- Breathing Meditations
- Mindfulness Meditations
- Focus Meditations
- Walking Meditations
- Progressive Muscle Relaxation Meditations
- Mantra Meditations
1. Breathing Meditations
According to Science Daily, meditation and breathing exercises can make the mind sharper. New research reveals that there is a link between breath-focused meditation and attention and brain health (Trinity College Dublin, 2018).
A simple breath-focused meditation has several cognitive benefits from an increased ability to focus, less of a wandering mind, improved arousal levels, more positive emotions, less emotional reactivity, and many other benefits.
The mindfulness of breathing practice involves using the breath as an object of focus. It’s a great technique that anyone can do.
Breathing practices allow you to focus on the moment and focus on the breath because each moment you spend focusing on something positive is one less moment you spend focusing on something negative.
Many people breath shallower during times of stress, so learning how to breathe deeply can help you feel more peaceful and calm throughout the day.
Breathing deeply is also a great way to shift your focus when you are feeling anxious. The 4-7-8 breathing technique is a great technique to learn because it acts like your body’s natural tranquilizer.
Dr. Andrew Weil’s 4-7-8 Breathing Technique (Fletcher, 2019).
Begin by emptying your lungs.
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale firmly through your mouth, pursing the lips, for 8 seconds
- You may repeat this breathing cycle up to 4 times.
This type of simple technique is rejuvenating for the nervous system. If it makes you feel a little dizzy, don’t do any more than 3-4 breaths at first. This kind of breathing acts as a natural tranquilizer.
Practicing this kind of simple breathing practice can completely shift your focus and your state of mind.
2. Mindfulness Meditations
Mindfulness meditation is all about being present in the here and now and not getting distracted by thoughts about the past or stressing about the future.
According to the Mayo Clinic (2020), mindfulness is a type of meditation where you focus on being intensely aware of what you are sensing or feeling moment by moment without judging or trying to interpret.
Practicing mindfulness might include mindful breathing, guided imagery, or even something like a body scan meditation where you tune into your body.
Mindfulness means doing something with 100% of your attention and focus, so you could also practice mindfulness while washing the dishes or taking a shower.
In typical mindfulness meditation, you might take the time to breathe deeply or even scan your body, working your way up from your toes to the top of your head.
Essentially, anything you do with all of your focus and attention could be considered a form of mindfulness.
3. Focus Meditations
A focus meditation involves focusing on an object like a flower or a candle and taking the time to examine it to the fullest extent.
You can select anything that stimulates your senses. For example, if you chose a yellow rose, you could sit and stare at the rose and imagine yourself touching it and feeling its velvety texture. You could also pay attention to any lines or creases in the rose or immerse yourself in the color yellow.
A focus meditation is all about zeroing in on the details of something so much so that you don’t see anything else.
You can start by choosing an item of focus like a candle and sit comfortably in front of it. As you breathe in and out, notice how the flame flickers or how the flame is made of several different colors. Focus on the smells, the sounds, and experience what it’s like to immerse yourself in the candle.
This kind of practice helps you deepen your focus while you hold your attention. You might be surprised at how effective a meditation like this can be.
4. Mindful Walking Meditations
Walking meditation is derived from Zen Buddhism and it is also known as kinhin, a practice in which practitioners walk around the room while holding their hands in shashu: holding one hand closed in a fist behind the back and the other hand closed within the fist.
During the walking meditation, steps are taken after each full breath. The beginning of kinhin is announced by the ringing of a bell twice.
There are many modern variations to walking meditation and walking meditations can be very rewarding and relaxing. The idea behind a walking meditation is to walk in silence as you observe everything that is going on all around you.
For example, you could notice the leaves on the trees if you are outside, feel the warmth of the sun or pay attention to the sound your feet make as they hit the pavement or surface.
For people who have trouble sitting still for a regular meditation practice, walking meditation can be very healing.
There is a very nice mindful walking article in the positive psychology blog for those who would like to explore this more.
5. Progressive Muscle Relaxation Meditation
Progressive Muscle Relaxation is a very classic type of meditation, which basically involves the tightening and loosening of various muscles up and down the body.
You could do a progressive muscle relaxation by squeezing and releasing the large muscles of the body, either starting at the top of the head or the bottoms of the feet.
This type of meditation can be very soothing and relaxing especially before bedtime and it’s a simple practice that even children can do.
6. Mantra Meditation
A mantra is a sacred sound that is used to override linguistic thought.
In Sanskrit, the word mantra is a combination of two words- manas meaning mind and tra meaning tool- literally a mind tool, or rather tool for training the mind.
Mantras are yogic devices based on sacred sounds that evoke specific psychological states. The mental or verbal recitation of the mantra is used to enhance focused awareness and eliminate linguistic thought.
Mantra meditation involve the repetition of a sacred sound, known as a mantra, to gain focus or clarity.
The mantra can be chanted aloud or repeated silently. Many cultures utilize mantras but the Buddhist faith may be the most well known. Chanting is an age-old practice that has been used for millennia.
A few commonly known mantras are Ohm and Aham Prema, which means divine love.
Typically a mantra is repeated for a cycle of 40 days but it’s certainly not necessary for a beginning practitioner.
If you want to practice mantra meditation, simply sit quietly and ground and center yourself as you repeat your mantra 108 times. You can also count on a prayer bead or a mala.
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