Advertising
Advertising

Last Updated on January 12, 2021

17 Types of Meditation (Techniques and Basics) to Practice Mindfulness

17 Types of Meditation (Techniques and Basics) to Practice Mindfulness

Amit Ray, an Indian author who is a master of vipassana meditation techniques said this,

“If you want to conquer the anxiety of life, live in the moment, live in the breath.”

Ray is talking about one of the main reasons you may be seeking to meditate: anxiety.

About 40 million Americans1 — or 18 percent of the population — suffer from anxiety but very few seek assistance.[1] If you do seek assistance, there’s only one mental health professional for every 1,000 people and there are many societal barriers to help.

Meditation is a proven method of self care to help you with your anxiety. Even if you don’t suffer from anxiety, meditation can help you maintain a healthy mind-state, which is essential for quality relationships, bodily health and a productive life.[2]

Meditation techniques to boost mindfulness

Here, you’ll find detailed information on meditation techniques, including the basics of each technique so you can start right away.

The purpose of this guide is to help you choose a meditation method. Through whichever meditative path you choose, your ultimate destination is a state of liberation and mindfulness.

1. Basic beginner’s meditation

This is a way to initiate yourself to the practice of meditation without engaging in any of the more difficult techniques. This will acquaint you with the emphasis on breathing, the noting of sensations and the lack of judgement.

How to do basic beginner’s meditation:

  1. Sit or lie down.
  2. Close your eyes.
  3. Breathe but don’t try to regulate your breathing.
  4. Let breaths come and go.
  5. Pay attention to the sensations of breathing, attend to the rise and fall of the abdomen, the chest, the shoulders and the in-and-out of air through your nostrils.
  6. When thoughts go stray, return gently to your breath.
  7. Do this for 3 minutes per day at the outset and gradually increase your time.

2. Zazen

Zazen is the Zen Buddhist practice of seated meditation. Some Zen Buddhists contend that Zazen isn’t meditation, yet other Zen practitioners believe Zazen is the meditative practice at the core of Zen.

Advertising

Zazen involves three intertwined elements that to the Zen Buddhist are a single thing: your posture while seated, your breathing and the state of mind arising from the act of sitting and breathing.  

How to do Zazen:

  1. Sit on a small pillow or folded blanket so that your rear end is slightly raised above the floor. Sit with your rear end on the front third of the pillow.
  2. Assume the posture of Zazen.[3] Depending on your flexibility, you can do any of the following:
    – Sit in the Burmese position with your legs crossed so that the backs of both feet rest flat on the floor and both knees touch the floor.
    – Sit in the half lotus position with left foot resting flat atop the right thigh. Tuck your right leg beneath left leg.
    – Sit in the full lotus position with both of your feet resting atop the opposite thigh.
    – Hold your hands just above your feet with palms towards the sky so that the backs of one hand’s fingers rest on the front of the other hands fingers, while thumb-tips touch.
    – Push your head towards sky. Release tension in shoulders and open shoulder blades.
  3. Close your mouth with teeth together and tongue touching roof of mouth
  4. Breathing through your nose, focus entirely on the rhythm of your breathing. If it helps, count each inhalation. Start at 10 and work your way down to 1, then start over (inhalation 10, inhalation 9, etc.).
  5. Remain in the posture, concentrating on posture and breathing and your state of mind will be one with your body in the moment.

3. Qigong

Qigong is “life energy cultivation.”[4] Qigong is a Chinese Taoist practice that broadly speaking, combines exercises with breathing techniques. For the meditation practice, you’re going to focus your qi, which is your vital energy.

How to do Qigong meditation:

  1. Sit comfortably and balance yourself with your spine straight and centered.
  2. Relax every part of your body.
  3. Clear your mind by concentrating on long deep breaths that expand your lower abdomen.
  4. Bring deep focus to your center, which is the approximately two inches below your belly button. Your qi is the energy that concentrates there.
  5. Even as you continue your focus, feel the force of your qi as it courses through your entire body. As your concentration remains on your center, you will feel this force throughout your body without trying to feel it.

4. Mindfulness

Mindfulness has become enormously popular in the West because you can practice it in any setting and it is a stress-reduction technique. Like all meditation practices, mindfulness focuses on mind-state and body simultaneously.

How to do mindfulness meditation:

  1. Begin by sitting comfortably and close your eyes.
  2. Focus on breathing. Inhale through your nose slowly and exhale slowly.
  3. As distracting thoughts enter your consciousness, don’t judge them and don’t hang onto them. Let each thought go but don’t focus on thought cessation; rather, focus on breathing.
  4. Treat all physical sensations and feelings in the same way you do thoughts: register them, then let them go, returning to breathing.
  5. Extend this practice to everyday activity, remaining “in the moment” of the body’s activity with each new breath.

5. Loving-Kindness

Also called Metta meditation, Loving-Kindness stems from Theravada Buddhism.[5] Metta is about directing specific feelings and thoughts. It’s great for anyone who suffers from depression, anger outbursts and negative thoughts.

How to do Loving-Kindness meditation:

  1. Sit in a comfortable position and close your eyes.
  2. Direct thoughts and feelings of complete well-being and unconditional love to yourself.
  3. After you’ve directed loving-kindness to yourself during enough sessions to begin feeling joy, choose a close friend or relative and direct loving-kindness to them.
  4. Direct loving-kindness to a neutral acquaintance.
  5. Direct loving-kindness to someone you don’t like.
  6. Move outward until you’re sending loving-kindness to the universe. You’ll experience joy and will be devoid of anger.

6. Chakra meditation

In Sanskrit, chakra means “wheel” or “disk”.[6] A chakra is a wheel of energy. There are seven of them and they start at the base of the spine and move up to the crown of the head. Each chakra corresponds with bundles of nerves and major organs.

Chakra meditation is about aligning and opening the chakras. Each chakra has a sound (mantra) and a color associated with it.

Advertising

Begin by learning the basics of each chakra:[7]

    How to do chakra meditation:

     

    1. Sit comfortably cross-legged on a pillow.
    2. Breathe evenly and steadily.
    3. Close your eyes and concentrate on your root chakra by envisioning a red wheel of energy. Concentrate on the bodily location of the chakra. Repeat the corresponding mantra. Picture energy flowing. Continue until you have a clear picture of the red chakra energy flowing in a wheel shape.
    4. Work your way up to the crown chakra. Give ample time to each chakra.
    5. Spend time learning more about each chakra and continue meditation and self-awareness until you can tell when an individual chakra is blocked. Then, you can meditate on individual chakras.

    7. Gazing meditation

    This yogic meditation is a externally focused.

    How to do gazing meditation:

    1. Sit comfortably with your gaze focused on a single object, such as a candle, waterfall or symbol. For as long as you’re able, don’t blink; maintain relaxation.
    2. Maintain focus until your eyes begin to feel uncomfortable and then close your eyes.
    3. Keep the afterimage of the object in your mind’s eye for several minutes, then open your eyes and start again.

    8. Third Eye meditation

    With this practice, you’ll focus exclusively on the ajna chakra, which is the third eye on your forehead between your eyebrows.

    How to do Third Eye meditation:

    1. Sitting cross-legged, direct your focus to the spot between your eyebrows.
    2. Continue redirecting focus to your third eye each time any other thought arises.
    3. After some time, your mind will experience stillness and the space between thoughts will lengthen.
    4. You can also try it with eyes closed, repeated the SHAM ajna mantra, directing your concentration to the spot between your eyebrows, and picturing the indigo wheel.

    9. Kundalini meditation

    Kundalini yoga will release the snake-like energy coiled up at the base of the spine. That energy will rise up through the spine and to the crown. This practice adheres to dieting practices, breathing exercises and specific movements.

    How to do Kundalini meditation:

    Advertising

    1. Block your left nostril and inhale long and deep. On your next inhalation, block your right nostril. Repeat and let your mind clear as you concentrate on breathing.
    2. Know that Kundalini is a yoga system that takes studying and regular adherence.[8] There’s a lot to it but proponents claim that Kundalini changes your physiology, brain waves and energy levels.

    10. Nada yoga

    Nada Yoga is sound meditation, which helps it fit very well with the growing practice of music therapy.

    How to do Nada yoga meditation:

    1. Simply assume a comfortable meditative position, close your eyes and concentrate on an external sound. You could choose ambient alpha wave music, the sound of a rushing brook or any other calming, steady sound.
    2. After you’ve mastered listening to an external sound, focus on listening to your body and mind.
    3. Eventually, you’ll hear the sound that has no vibration: the sound of the universe — the OM.

    11. Self-inquiry

    This meditation questions the “I” or what it is you’re speaking of when you say “I do this.” It originates from the Sanskrit atma vichara, to investigate the self. Self-inquiry is about oneness of the body and mind.

    How to do self-inquiry meditation:

    1. Assume a comfortable meditative position.
    2. When a thought or feeling arises, ask “who is feeling that feeling?” or “who is thinking that thought?” The answer is naturally “me.”
    3. Ask yourself “who am I?” without attempting to to answer the question. This way, you direct you focus inward, redirecting to the question of the self each time something else arises.
    4. Through this focus on the self as subject, you achieve pure existence and awareness of the self in space and time.

    12. Tantra

    Unlike the popular conception, Tantra is not necessarily about sex. Vijnanabhairava Tantra prescribes over 100 dharanas or “things to meditate on.”[9] Most of them are advanced meditations that already require you to be familiar with basic meditative practices.

    Here’s a Tantric meditation that stems from the Tantrika belief that the body is made of divine light.

    How to do Tantra light meditation:  

    1. Assume a comfortable meditative posture. Pay attention to your bodily sensations and breathing in a mindful state.
    2. Focus on your right foot and imagine it is golden light. Think: “My foot is golden light.”
    3. Work your way through the rest of your body, from your left foot, to your ankles, to your calves, thighs, pelvis, hips, buttocks, genitals, lower abdomen, lower spine, stomach, solar plexus, so on and so forth until you’ve reached your brain and the crown of your head. Breathe golden light into each part of your body.
    4. As you go, repeat the assertion that each part of body is golden light. At the end, think: “My whole body is light. I am light.” Breathe in golden light and breathe out golden light to the universe.

    13. Taoist Emptiness meditation

    The Chinese Taoist tradition of Emptiness Meditation emphasizes letting go of thoughts, feelings, and sensations as they arise.

    How to do Taoist Emptiness meditation:

    1. Sit in a cross-legged position, spine erect, eyes partially closed and looking at the tip of the nose.
    2. When any thought, emotion or sensation arises, don’t follow it. Let it go as easily as it came up.
    3. Sit in a place of quietness. Continue focusing on the quietness with no desire to take up thoughts, emotions or feelings.

    14. Vipassana

    Vipassana is a traditional Buddhist meditation practice from which Western practitioners derived mindfulness. Like mindfulness and other meditations, it starts with the breath.

    Advertising

    How to do Vipassana meditation:

    1. Like Zazen, sit on a cushion, back erect, spine straight and legs crossed.
    2. Concentrate on breathing and the movement of breath through the nostrils; or concentrate on the rise and falling of the abdomen.
    3. As emotions, sensations, thoughts and sounds arise, let them do so without paying attention to them. Continue focusing on breathing and let other things become background noise.
    4. If a perception does capture your attention, note it and label it. For example, a barking dog is “voice.” A car’s honk is “traffic.” A thought about something sad in your life is “thinking.”
    5. After you’ve labeled something, let it go and return to your breath.

    15. Mantra Meditation

    A mantra has no meaning. It is merely a word or symbol you repeat in order to reach a meditative state. Each mantra is a vibration that puts your brain waves in tune with the rising and falling waves of the universe (light waves, sound waves, radio waves, ocean waves).

    How to do Mantra meditation:

    1. Sit in the posture of meditation.
    2. Choose a mantra. Om is the most well-known, and there are other options, such as om namah shivaya, ham, yam, and rama.
    3. In your mind, repeat the mantra. Do this for a set amount for time, say five minutes at the outset.
    4. You can coordinate the mantra with the rhythm of your breathing if you so wish or you can whisper it.
    5. Ultimately, the goal is to release all thoughts except for the internal sound of the mantra.  

    16. Guided Meditation

    Guided meditation appeals to the same need that Transcendental Meditation (TM) appeals to: the need for an instructor. However, TM requires you to spend a great deal of money on a guru while guided meditation can be as simple as downloading an app.

    How to do guided meditation:

    1. If you’re a smartphone user, look into meditation apps available for download.
    2. You can also access guided meditations on YouTube. For example, Kundalini Awakening has a Guided Kundalini Meditation
    3. Follow guided meditation instructions to a T, without judgment. Then, once you’ve mastered guided meditation, beginning meditating on your own.

    17. Body Scan meditation

    In this variation on mindfulness, you’ll note what every part of your body is doing. Berkeley University recommends you try this for 20 to 45 minutes per day, 3 to 6 days per week.[10]

    How to do Body Scan meditation:

    1. Begin by sitting, standing, or lying down and close your eyes if that helps increase calmness.
    2. Whatever surface you’re touching, note the feeling of your weight against it.
    3. Take several deep breaths through your nostrils, noting your relaxation as you exhale.
    4. Now note the sensations present in each part of the body. You can note whatever occurs to you first or begin with your feet and move upward.
    5. If there is any tension in any part of your body, release it with your exhalations.
    6. Note your entire body. Take a breath, experience total relaxation and when you’re ready, open your eyes.

    Choose what calms you

    Meditation helps release you from your tendency to brood and dwell on negative thoughts. It increases your discipline, improves your focus and observation skills, decreases anxiety and helps increase awareness of your body, thoughts and surroundings.

    Whichever meditation technique you choose, repeated practice will move you closer to liberation, mindfulness and enlightenment.

    Featured photo credit: Twenty20 via twenty20.com

    Advertising

    Reference

    [1] Regis College: Mental Health Care in the United States
    [2] Healthline: A Single Session of Meditation May Reduce Anxiety and Help Your Heart
    [3] White Wind Zen Community: Posture of Zazen
    [4] Live and Dare: Types of Meditation – an Overview of 23 Meditation Techniques
    [5] Berkeley University of California: Loving-Kindness Meditation
    [6] The Chopra Center: What Is a Chakra?
    [7] The World is All Yours: Beginner Meditation
    [8] Sri Swami Sivananda: Kundalini Yoga
    [9] Shiva Shakti: Vijnanabhairava Tantra
    [10] Berkeley University of California: Body Scan Meditation

    More by this author

    Dan Matthews, CPRP

    A Certified Psychosocial Rehabilitation Practitioner with an extensive background working with clients on community-based rehabilitation.

    Why You Can (And You Should) Quit Your Job Because of Stress 15 Ways to Stop Overthinking and Worrying About Everything How to Be More Positive: 15 Habits to Take Up How To Stop Negative Thoughts from Killing Your Confidence 17 Types of Meditation (Techniques and Basics) to Practice Mindfulness

    Trending in Mental Wellness

    1 How To Recognize the Most Common Types of Mental Illness 2 How To Better Prepare Yourself Mentally For the Life After COVID-19 3 How To Get Over Anxiety: 5 Professional Tips 4 6 Health Benefits of Meditation (Backed By Science) 5 How to Clear Your Mind and Be More Present Instantly

    Read Next

    Advertising
    Advertising
    Advertising

    Published on May 25, 2021

    How To Recognize the Most Common Types of Mental Illness

    How To Recognize the Most Common Types of Mental Illness

    Have you ever had chills, a stuffy nose, a sore throat, a cough, or perhaps even a fever? More than likely you must have experienced at least some of these symptoms at one time or another in your life. You knew that you were sick, perhaps with a common cold, maybe the flu, or possibly a viral infection of some sort.

    Either way, no matter what the diagnosis might have been at the time, you didn’t feel well, and therefore, you probably took some form of action to help alleviate the symptoms so that you could feel better, perhaps some medicine, followed up with maybe a little chicken noodle soup, a glass of orange juice, and some bed rest. Nevertheless, when it comes to seeking treatment for symptoms of mental illness, there seems to be a big difference between the way that we look at healing the body and the mind.

    First of all, there are some common stigmas associated with mental illness. People, in general, seem to have a hard time admitting that they are having a problem with their mental health.[1]

    We all want our social media profiles to look amazing, filled with images of exotic vacations, fancy food, the latest fashion, and of course, plenty of smiling faces taken at just the right angle. There is an almost instinctive aversion to sharing our true feelings or emotionally opening up to others, especially when we are going through a difficult time in our lives. Perhaps it has something to do with the fear of being emotionally vulnerable, open, and completely honest about our true inner feelings—perhaps we just don’t want to be a burden.

    Additionally, throughout history, many people with mental illness have been ostracized and subjugated as outcasts. As a result, some may choose to avoid seeking help as long as possible to elude being ridiculed by others or presumably looked down upon in some way. Furthermore, rather than scheduling an appointment to meet with a board-certified psychiatrist, many people find themselves self-medicating with mood-altering substances, such as drugs and alcohol to try and cope with their symptoms.[2]

    Advertising

    We all want to have a sound mind and body with the ability to function independently without having to depend on anyone—or, for that matter, anything else for help. Nevertheless, if you are experiencing symptoms of mental illness, you may just have to find the will and the way to reach out for help before the symptoms become unmanageable.

    Lastly, although we may all have the ability to gain insight into any given situation, it’s almost impossible to maintain a completely objective point of view when it comes to identifying the depth and dimension of any of our own symptoms of mental illness given the fact that our perception of the problem may in fact be clouded by the very nature of the underlying illness itself. In other words, even though symptoms of mental illness may be present, you may be suffering from a disorder that actually impairs your ability to see them.

    As a professional dual-diagnosis interventionist and a licensed psychotherapist with over two decades of experience working with people all over the world battling symptoms of mental illness and substance abuse—combined with my own personal insight into the subject, perhaps now more than ever—I am confident that you will appreciate learning how to recognize a variety of symptoms associated with some of the most common types of mental illness.

    1. Post-Traumatic Stress Disorder

    Post-traumatic Stress Disorder is an anxiety disorder characterized by persistent flashbacks and nightmares associated with previously experienced or witnessed life-threatening or traumatic events.[3] The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

    Below are some of the most common symptoms associated with this disorder:

    Advertising

    • recurrent and unwanted memories of an event
    • flashbacks to the event in “real-time”
    • nightmares involving the trauma
    • a physical reaction to an event that triggers traumatic memories
    • avoiding conversation related to the traumatic event
    • active avoidance of people, places, and things that trigger thoughts of the event
    • a sense of hopelessness
    • memory loss related to traumatic events
    • detached relationships
    • lack of interest in normal daily activities
    • feeling constantly guarded
    • feeling as if in constant danger
    • poor concentration
    • irritability
    • being easily startled
    • insomnia
    • substance abuse
    • engaging in dangerous behaviors

    2. Obsessive-Compulsive Disorder

    Obsessive-Compulsive Disorder is an anxiety disorder characterized by persistent unwanted thoughts followed by urges to act on those thoughts repeatedly.[4] The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

    Below are some of the most common symptoms associated with this disorder:

    • anxiety when an item is not in order or its correct position
    • recurrent and frequent doubt if doors have been locked
    • recurrent and frequent doubt if electronic devices and appliances have been turned off
    • recurrent and frequent fear of contamination by disease or poison
    • avoidance of social engagements with fear of touching others.
    • hand-washing
    • counting
    • checking
    • repetition of statements
    • positioning of items in strict order

    3. Major Depressive Disorder

    Major Depressive Disorder is a mood disorder characterized by a persistent depressed mood that impairs the ability to function. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

    Below are some of the most common symptoms associated with this disorder:

    • overwhelming feelings of hopelessness and sadness
    • lack of interest or pleasure in activities normally enjoyed
    • overwhelming feelings of worthlessness and guilt
    • sleep disturbances such as both insomnia and oversleep
    • overwhelming feelings of restlessness and irritability
    • lack of concentration
    • lack of appetite as well as overeating
    • thoughts of suicide

    4. Bipolar Disorder

    Bipolar Disorder is a mood disorder that may be characterized by uncontrollable mood swings ranging from severe depression to extreme mania. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

    Advertising

    Below are some of the most common symptoms associated with this disorder:

    • easily distracted
    • racing thoughts
    • exaggerated euphoric sense of self-confidence
    • easily agitated
    • hyperverbal
    • markedly increased level of activity
    • overwhelming feelings of hopelessness and sadness
    • lack of interest or pleasure in activities normally enjoyed
    • overwhelming feelings of worthlessness and guilt
    • sleep disturbances such as both insomnia and oversleep
    • overwhelming feelings of restlessness and irritability
    • lack of concentration
    • lack of appetite as well as overeating
    • thoughts of suicide

    5. Schizophrenia

    Schizophrenia is a thought disorder characterized by a breakdown between beliefs, emotions, and behaviors caused by delusions and hallucinations.[5]  The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

    Below are some of the most common symptoms associated with this disorder:

    • delusions with false beliefs
    • hallucinations with a false sensory perception
    • disorganized thought with a meaningless unintelligible pattern of communication
    • disorganized behavior with catatonic appearance, bizarre posture, excessive agitation
    • flat affect
    • lack of eye contact
    • poor personal hygiene

    6. Anorexia Nervosa

    Anorexia Nervosa is an eating disorder characterized by an obsessive desire to lose weight by refusing to eat and excessive exercise. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

    Below are some of the most common symptoms associated with this disorder:

    Advertising

    • extreme loss of weight
    • emaciated appearance
    • eroded teeth
    • thinning hair
    • dizziness
    • swollen extremities
    • dehydration
    • arrhythmia
    • irritated skin on knuckles
    • extreme food restriction
    • excessive exercise
    • self-induced vomiting
    • excessive fear of gaining weight
    • use of layered clothing to cover up body imperfections

    7. Bulimia Nervosa

    Bulimia Nervosa is an eating disorder characterized by an obsessive desire to lose weight due to a distorted body image where large amounts of food are consumed and then purged. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

    Below are some of the most common symptoms associated with this disorder:

    • self-induced vomiting
    • consuming abnormally large amounts of food with the intent to purge
    • the constant fear of gaining weight
    • excessive exercising
    • excessive use of laxatives and diuretics to lose weight
    • food restriction
    • shame and guilt

    Final Thoughts

    From bipolar disorder to bulimia, major depression to dysthymia, there is a mental health diagnosis to fit any combination of symptoms that you may be experiencing. There are also a variety of corresponding self-assessment tests circulating all over the internet for you to choose from.

    However, if you are looking for a proper diagnosis, I strongly suggest that you make an appointment to meet with a well-trained mental health professional in your community for more comprehensive and conclusive findings. Similar to cancer, early detection and treatment may significantly improve the prognosis for recovery.[6] And like I said, it’s impossible to be completely objective when it comes to self-diagnosing the condition of your own mental health or that of a loved one.

    Furthermore, although the corner pharmacy may have plenty of over-the-counter medications that claim to help you fall asleep faster and even stay asleep longer, at the end of the day, no medication can actually resolve the underlying issues that have been negatively impacting your ability to sleep in the first place.

    Advertising

    Just like in business—and in the immortal words of Thomas A. Edison—“there is no substitute for hard work.” So, try to set aside as much time as you can to work on improving your mental health. After all, you are your most influential advocate, and your mind is your greatest asset.

    More Tips on Mental Wellness

    Featured photo credit: Sydney Sims via unsplash.com

    Reference

    Read Next