Don't worry about the people in your past; There's a reason they didn't make it to your future.
How to Choose The Right Meditation Style
Choosing the right meditation style depends on your goals, preferences, and lifestyle. There are many techniques to explore, and each offers unique benefits.
Identify your goals!
Do you want to reduce stress and anxiety?
Are you looking to improve focus and concentration?
Do you want to enhance emotional well-being and compassion?
Are you seeking spiritual growth or self-awareness?
Do you want to improve your sleep or manage physical pain?
Which type of meditation one can follow?
For beginners: Try mindfulness or guided meditation.
For stress relief: Consider loving-kindness, yoga nidra, or body scan meditation.
For spiritual growth: Explore Vipassana, Zen, or chakra meditation.
For active minds: Walking or sound meditation may be better options.
Tips for a successful practice
Be patient: Your mind may wander, and that is okay. Gently bring your focus back to your body.
Start small: Begin with a 5–10-minute scan and gradually increase the duration.
Breathe naturally: Let your breath flow without forcing it.
Stay non-judgmental: Allow sensations to come and go without trying to change them.
Vipassana meditation is an ancient Buddhist practice focusing on self-transformation through observing sensations in the body and the nature of existence.
Benefits: Cultivates self-awareness, equanimity, and insight into your emotions and thoughts.
How to practice: Attend a guided Vipassana course or practice alone by observing breath and bodily sensations.
Zen meditation (Zazen) is a seated meditation rooted in Zen Buddhism, emphasizing posture and breathing.
Benefits: Enhances focus, discipline, and a deep sense of presence.
How to practice: Sit cross-legged or on a chair, focus on your breath, and keep your eyes slightly open, gazing downward.
Image credit: Image by vined mind from Pixabay (Free to use under Pixabay Content License)
Transcendental meditation (TM) is a mantra-based practice where you silently repeat a specific word, phrase, or sound. It is a specific form of silent mantra meditation developed by Maharishi Mahesh Yogi. It gained popularity in the mid-20th century and is widely practiced for stress reduction, improved focus, and overall well-being.
Benefits: Deep relaxation, reduced stress, and improved focus.
How to practice: Sit with eyes closed, repeating the mantra silently for 15–20 minutes twice daily.
Body Scan meditation is a practice of mentally scanning your body from head to toe to release tension and become aware of physical sensations.
Benefits: Reduces stress, improves sleep, and fosters a connection between mind and body.
How to practice: Lie down, close your eyes, and focus on each body part, consciously relaxing as you move through.
Image credit: https://pxhere.com/en/photo/1084638 (CC0 Public Domain)
Mindfulness meditation Involves focusing on the present moment without judgment, often by observing your breath, bodily sensations, or thoughts.
Benefits: Improves focus, reduces stress, and enhances emotional awareness.
How to practice: Sit quietly, focus on your breath, and gently bring your attention back when your mind wanders.
Loving-Kindness meditation (Metta) Centers on cultivating love and compassion toward yourself and others.
Benefits: Increases feelings of empathy, kindness, and emotional resilience.
How to practice: Repeat phrases like, “May I be happy, may I be peaceful,” and extend them to loved ones, acquaintances, and even those you struggle with.
