Six Methods of Meditation
When you feel uneasy, angry, or stressed, various meditation techniques can help you relax and calm your mind. The practice of meditation dates back thousands of years to India, where sages sought to overcome the limitations of human existence. The art of mural painting in the Indian subcontinent can be traced back to around 5000 to 3500 BCE, providing evidence of some of the earliest meditation practices. Some historians believe this ancient wisdom has existed for millennia. You can cultivate inner peace through meditation. We sincerely recommend you to check our ebook In this book, you may can look for the right answer.
Today, people around the world practice meditation for various reasons. Some seek inspiration, while others aim to relieve stress or enhance mental clarity. Meditation can benefit everyone, regardless of the purpose behind their practice. The methods of meditation can be divided into the following six types:
1. Kriya Yoga
This meditation technique has been around since ancient times and was revived in 1861. The great yogi Mahavatar Babaji taught this practice to his disciple Lahiri Mahasaya in the Himalayas. Later, Paramahansa Yogananda, considered the father of Western yoga, brought it to the United States in 1920.
Kriya Yoga involves deep breathing exercises to feel a connection with the divine in any form you believe in and to calm the mind. Practitioners regard it as the ultimate form of yoga, as it is the fastest path to self-realization. As you delve deeper into the practice, you will learn to control the life energy flowing from your spine using willpower and breathing techniques. According to Yogananda, a single session of Kriya Yoga can equate to a year’s worth of spiritual growth. Through intensive practice, you can attain profound insights in this lifetime.
2. Loving-kindness Meditation
This meditation method focuses on cultivating compassion for others and originates from Buddhist teachings. In Pali, loving-kindness means unconditional love for all beings. It does not discriminate or question whether someone deserves love. By opening your heart to extend compassion to everyone, you will feel a stronger connection to your surroundings and a greater appreciation for the beauty of life.
When practicing loving-kindness meditation, adopt a comfortable posture and first extend love to yourself. You can silently repeat phrases such as “I feel happy enough,” “May I be happy and free from suffering,” or “May I joyfully live in this world.” Gradually breathe in and out, focusing your attention on the heart chakra in your chest. Next, shift your awareness to others in your life, repeating these phrases and focusing on the intention behind the words. After generating unconditional love for close friends and family, consider those who maintain a neutral stance towards you, or even adversaries. Wish them well and let your warmth extend to them, allowing love to permeate your entire life.
After weeks or months of practice, you will feel more love and compassion for yourself and others. Indeed, a landmark study conducted by psychologists at the University of North Carolina at Chapel Hill found that practitioners of loving-kindness meditation experienced increased positive emotions after just seven weeks of practice.
3. “Who Am I?” Meditation
This meditation method involves self-inquiry to uncover your true self beneath layers of conditioning. Limited thoughts, feelings, habits, and beliefs prevent us from experiencing true joy and happiness. However, it is essential to remember that your consciousness transcends these physical states of awareness. When you focus solely on surface-level sensations, you cannot grasp this deeper truth.
In practicing this meditation, sit in a quiet place and adopt a relaxed posture. Then, ask yourself the question, “Who am I?” As you do this, pay attention to any sudden thoughts or feelings that arise. This is your consciousness examining them. To transcend these thoughts and feelings, you must continually ask, “Who am I?” Doing so frequently will calm your mind and allow you to experience deeper levels of awareness.
4. Body Scan Meditation
A common aspect of all meditation techniques is enhancing one’s depth of awareness. This meditation method involves scanning your body to identify any areas of tension or discomfort. Body scan meditation can be practiced lying down or sitting up.
Begin by focusing your attention on your feet and toes, then gradually move your awareness upward to your head; consciously tense and relax your muscles as you do so, releasing any discomfort. You can also visualize a wave of healing light moving over your body, soothing each area. This technique is particularly useful before sleep, as it prepares you for deep rest.
5. Chanting Meditation
This meditation method utilizes chanting to relieve stress and evoke a sense of calm. Since this is one of the most straightforward meditation techniques, it is ideal for beginners.
Sit comfortably, close your eyes, and select a chant to recite, such as a spiritual phrase like “Om” or positive affirmations like “I am calm.” Once you have chosen your chant, begin to speak it aloud or silently to yourself, focusing on the feelings it evokes. During your practice, avoid thinking about anything other than the chant. Depending on your comfort level, repeat it for 10 to 30 minutes.
6. Vipassana Meditation
Vipassana meditation is considered one of the oldest forms of Buddhist meditation and is part of the self-awareness process aimed at developing insight into the body and mind through meditation training. In Pali, Vipassana means “seeing things as they truly are.”
When practicing Vipassana meditation, adopt a comfortable seated position and focus on your breath. When thoughts or feelings arise, simply observe them as a bystander without judgment or attachment. If you find yourself distracted, gently return your focus to your breath. If you feel muscle pain or discomfort in your legs, observe the pain without moving your body. Learning to observe discomfort can help you cultivate a calm mindset through life’s ups and downs.
