For thousands of years, meditation has been used as a tool to deepen awareness, sharpen focus and develop acceptance of painful emotions. Countless studies have confirmed the numerous physical and psychological benefits of practicing meditation, including stress reduction and boosted immunity.
There are several methods of meditation, each with its own distinct focuses and benefits. Here's a closer look at some different types of meditation and how to determine which practice is right for you.
Vipassana (meaning "insight") is among the world's most ancient meditation techniques. This method of mindfulness promotes self-transformation through self-observation by focusing on the direct correlation between mind and body. By practicing vipassana meditation, you can develop a deeper understanding of your own impulses, achieving a more balanced mind dedicated to compassion, peace and self-awareness.
Often referred to by Westerners as "insight meditation" or "mindfulness meditation," vipassana is perfect for people who don't have access to a guide or teacher, as it can be easily practiced alone. If you're interested in trying it at home, set aside the first 10 to 15 minutes of your morning after waking up to follow these steps:
If you're new to mindfulness meditation, be patient — it may take time before you start reaping the benefits. You may find it helpful to set a timer during your first few sessions. Start with 10 minutes and increase to 15 as you become more comfortable with the practice. Consider silencing or turning off your phone if you find it to be a distraction.
In addition to relieving stress and promoting general mental wellness, vipassana has also been proven to help reduce anxiety and improve brain plasticity (the brain's ability to restructure itself when it recognizes the need for change). A 2006 study found insight meditation useful in treating substance addiction as well.
Focused meditation involves concentrating using any of your five senses, typically by centering your attention on external objects. If you're easily distracted, this may be the most efficient method of calming and disciplining your mind, as it requires you to fix your focus upon one specific thing (unlike other practices where you're required to focus on nothing).
Again, it's okay if your mind wanders at first. Simply observe it and return your concentration to the practice. Examples of focused meditation include:
As the name suggests, this form of meditation is ideal if you'd like to sharpen your focus and attention. Over continued practice, you can slowly train your mind to focus purely upon the present moment, and you may even notice your patience and creativity increase.
To try focused meditation for yourself, find a comfortable space and follow these steps:
Movement meditation utilizes physical activity to deepen your connection with your body in the present moment. At Autumn View Gardens in Ellisville, our staff encourages movement meditation for residents who want to incorporate both meditation and exercise into their daily routine. While yoga is arguably the most common form of movement meditation, other popular forms include:
Practices such as yoga and tai chi may feel technical and complicated at first, but don't expect perfection of yourself right away; stick with it and the benefits will become evident in no time. If meditative walking is a better fit for you, consider walking slower than you normally might or even going barefoot; keep your attention on each individual step, the way the grass feels beneath your feet, the sound of wind in the trees and any bodily sensations you experience.
If dancing, concentrate solely upon your breath and free your body to move and express itself in whatever ways feel the most natural. Any time a fleeting thought or worry seizes your attention, gently guide your focus back to your body and breath.
Whether you're looking to reduce anxiety, improve your focus or incorporate more physical activity into your day, there's a meditation practice for you. Don't be afraid to step outside your comfort zone; finding the right method may take a little trial and error, but the results will be well worth the effort.
