Do you ever feel like your head is moving faster than your body? Do you try to calm your mind but cannot find a way? It can be tough to find your calm amidst today's busy lives. Millions of people are turning towards meditation to try to relax and reconnect with themselves; not only is it an old spiritual journey but is also confirmed via scientific study that meditation can change how the brain functions to help you be happy and remain centred.
Rishikesh Yoga Ashram believes that no two people are alike and therefore meditation is not universal. Meditation, like yoga, has a different style that works best for everyone involved. If you want less stress, improve your concentration, or experience the growth of your spirituality then the way that you meditate will change accordingly for you. This is going to identify the 7 main types of meditation techniques, show how to do them and outline scientific research supporting their benefits.
The 7 Types of Meditation Techniques
1. Mindfulness Meditation
The definition of being in this moment is the definition of understanding yourself. To do this, you must be able to see, feel, and understand your emotions, thoughts and feelings without making a judgement. Therefore, you need to understand them for what they are. To be present in this moment, you need to understand yourself and your reality through meditation.
How do you Practice Mindfulness? Find a comfortable position, and with your eyes closed, focus your attention on just your breathing (the feeling of the rise and fall of your chest), or on how you feel as the air passes through your nose. As your mind wanders (and it will), bring your attention back to your breathing and do not be frustrated with yourself.
Scientific Studies of Mindfulness Meditation: A landmark study published by the National Institute of Health (NIH) has shown that mindfulness meditation leads to a physical change in the brain - it reduces the size of the amygdala (the part of the brain that handles stress and fear) and provides a thickening of the prefrontal cortex (the part of the brain that controls decision making and regulates feelings).
2. Focused Attention Meditation
Directed Focused Attention Meditation is a great tool for those individuals who are struggling to eliminate distractions from their thoughts. Instead of trying to observe all of your thoughts as they come through your mind, you are directing your attention to one particular object, sound, or physical experience.
How to Practice This Form of Meditation: Select one point of focus (a candle flame, a continuous sound like a singing bowl, counting your breath from 1 to 10). Keep your focus or visual gaze on this single object and draw your attention back whenever your mind starts wandering.
Benefits of Science: There is evidence in the research that directly relates a practice of focused attention meditation to improvements in cognitive (thinking) function, the process of concentrating better, and the prevention of age-related cognitive decline by the development of neural connections that strengthen the way we focus our attention.
3. Loving-Kindness Meditation (Metta)
Loving-Kindness Meditation is an introductory type of meditation that promotes an intrinsic experience of love and compassion that is unconditional for yourself and others in this world. Therefore, this type of meditation is used as a remedy to heal anger, resentment and feelings of loneliness.
Instructions for Practicing Metta (Loving Kindness Meditation): Imagine Yourself: Sit in stillness and imagine yourself. Continue Saying: Silently say to yourself five times the phrases below: "May I be happy. May I be safe. May I be healthy. May I be at peace." Next, imagine a loved one and repeat these same four phrases five times in their direction. From here, expand your circle by adding acquaintances, people who are difficult for you, and finally all living beings as you did before.
Benefits of Practicing Metta: A study published in PubMed indicates that using Metta activates the parts of your brain responsible for feeling connected to others through empathy. When used regularly, Metta can reduce chronic inflammation while raising levels of positive emotional states.
4. Mantra Meditation (OM Chanting)
Based on ancient Vedic tradition, this form of meditation uses the power of a sacred sound to help quiet the mind. By listening to the rhythmic vibrations of a sacred sound, you are able to replace all of the chaotic noise in your mind.
How to Do It: Sit in a comfortable position with your spine straight. Use a traditional mantra (for example, "OM" or "So Hum") and begin chanting it out loud or to yourself starting immediately after you hear the sound wave. Focus solely on the sound and the physical vibrations produced by the sound in your body while you are chanting it.
Scientific Evidence: Research shows that by repeatedly chanting a mantra, you are able to activate the vagus nerve, which calms the nervous system, reducing your heart rate and putting you in a more relaxed state (as opposed to being in the "fight or flight").
5. Progressive Muscle Relaxation (Body Scan)
Progressive Muscle Relaxation (PMR) is a type of body-centered meditation that can help people who are suffering from chronic muscle tension, and insomnia, by providing them with the ability to calm their minds, and relieve their physical tension.
How to Perform the Progressive Muscle Relaxation (Body Scan) Meditation: Lie flat on your back on a comfortable surface. Start at your toes, and for five seconds tense (contract) the muscles in your feet like a fist (as tightly as possible), and then fully relax them (release your muscles) before moving on to the next body part (calves, thighs, stomach, chest, shoulders, and face). Pay attention to how the tension in your muscles differs from the relaxation of the muscles.
The Effectiveness of Progressive Muscle Relaxation (Body Scan) Meditation: A number of recent studies have shown that PMR has a significant impact on the reduction of cortisol levels (the primary stress hormone), which makes it one of the most effective methods for reducing anxiety and treating sleep disorders.
6. Transcendental Meditation (TM)
Transcendental meditation (TM) is a specific form of meditation that is simple and effortless. You practice TM twice each day for 20 minutes without focusing or tracking your thoughts; rather, TM enables your thoughts to settle naturally to a state of pure awareness.
To practice TM, you need to have a qualified teacher. The teacher will provide you with a sound (mantra) that has no meaning to you, so you repeat that sound in your mind while sitting with your eyes closed to allow your mind to go beyond the state of conscious thought.
Benefits of TM that are based on studies conducted by either peer review or a formal research organization show that TM lowers high blood pressure and the risk of long-term cardiovascular diseases by reducing psychological stress on the body.
7. Yoga Meditation (Yogic Sleep & Movement)
To experience the full benefits from this practice you could either try a slow Vinyasa style of yoga and practice your poses to the fullest extent, focusing intently on how they feel or you could also use the practice of Yoga Nidra (yogic sleep) by lying down in a comfortable position and following a guided visualization that will put your body into a state of rest while keeping your mind alert.
Research indicates that doing yoga while also practicing meditation allows the two sides of the brain (left and right) to work together; enhances the health of the nerves in the body; and increases the amount of GABA (a chemical created by the brain) in the body which helps with the calming down process to reduce overall anxiety levels.
Taking Your Practice Deeper
There is an abundance of information and resources available for applying these techniques at home; however, the experiential aspect of being in a true immersion-type environment will completely change your life.
If you feel inspired to master your mind as well as teach others how to master their minds, your best avenue is to study at one of the Top Yoga Schools in Rishikesh India. Rishikesh, located on the Ganges River in the foothills of the Himalayas, has a unique energy that can assist you in healing yourself from within.
At Rishikesh Yoga Ashram, we create profoundly transformational, internationally certified programs that are beneficial for all levels of practitioners.
- For Beginner and Intermediate Level Practitioners: Our 200 Hour Yoga Teacher Training in Rishikesh India (also known as a 200 Hour Yoga TTC Rishikesh India) will provide you with a solid foundation in the areas of meditation, pranayama (breath work), and traditional Hatha and Ashtanga yoga styles.
- For Advanced Practitioners: Our 300 Hour Yoga Teacher Training in Rishikesh (also known as a 300 Hrs YTTC in Rishikesh India) is for certified teachers who wish to explore their spiritual foundation through advanced meditation techniques, yoga anatomy, and advanced teaching methods.
- Participating in organized schedule Yoga Teacher Training in Rishikesh India involves more than obtaining qualifications; it consists of experiencing and incorporating a yogic way of life (lifestyle); experiencing Ayurvedic nutrition; and becoming a person of the "real you" under the direction of traditional masters.
Bottom Line
Meditation can be one of the most fulfilling, individualized experiences one can have. Whether you prefer the calmness found in silent mindfulness meditation or the strong, regular vibration of a mantra, developing a consistent practice is essential to achieving the desired results.
Start small (about 5-10 minutes) at a time that works with your body’s needs so that you can develop your own style.
Frequently Asked Questions (FAQs)
1. Which meditation technique is best for beginners?
Of the two most common beginner’s techniques, mindfulness meditation and the Body Scan (Progressive Muscle Relaxation) are considered as the best for beginners since both provide your mind with concrete anchors (your natural breath or physical body sensations) which makes it easier for you to work with a wandering mind.
2. How long should I meditate to see real, scientific benefits?
Research studies indicate that consistent daily practice of meditation for at least 10-12 minutes for an 8-week period can produce visible, positive changes in brain structure, memory, and control of emotions; and long, erratic sessions are less important than a daily, consistent practice.
3. Is meditation a religious practice?
No; many of the meditative techniques originated in the spiritual traditions of Hinduism and Buddhism, but the mind’s technique itself is actually a secular practice which makes it a universal way to strengthen the nervous system and promote psychological well-being.
4. What is the difference between a 200-hour and 300-hour yoga teacher training?
A 200 Hr course is a foundational curriculum that introduces beginner and intermediate yoga practitioners to the fundamental principles of yoga and mindfulness meditation. The 300 Hr course is designed for someone who has completed their 200 Hr yoga teacher certification and wants to expand and delve deeper into advanced practices and more complex philosophical theories.
5. My mind won't stop thinking when I meditate. Am I doing it wrong?
Absolutely not! Meditation is not about making your mind completely blank or stopping thinking altogether. It is about noticing when your thoughts start to drift from the present moment and gently bringing your awareness back to the present moment without judging yourself for 'wandering away'. Therefore, noticing and returning to the present moment is the actual practice of meditation
6. Can meditation help with physical pain?
Yes, imaging studies of the brain show us that meditation changes the way our brains process information so it processes pain differently. Since we are better able to manage the emotional resistance to pain and the stress response related to pain, our overall perception of physical discomfort is improved through meditation.
7. Why is Rishikesh considered the best place to learn meditation and yoga?
Rishikesh is known as the ‘Yoga Capital of the World.’ For centuries, spiritual sages & masters have been using Rishikesh’s tranquil Himalayan setting for meditation. The natural and undisturbed teaching methods, and the pure natural energy of the Ganges River provide an ideal environment for achieving inner change.
