Meditation provides multiple benefits for our physical, mental and emotional body. But, when looking for a technique, the doubt may arise as to which is the best for one, that is, the one that adapts to our lifestyle, need or specific objective that we want to work on. Therefore, here we present a guide to meditation techniques, to make this practice a satisfying and beneficial activity.
In this article you can read:
- 1 Styles and techniques for meditation
- 2 Do you want to reach a higher spiritual level?
- 3 Do you feel the need to develop your intellect?
- 4 Do you have mobility problems or are you elderly and need to meditate?
- 5 Do you need to develop your psyche and your physical body at the same time?
- 6 Are you searching for a deeper spiritual connection?
- 7 Do you want to learn to see reality from another angle?
- 8 Do you need to release tensions from your mind and body?
- 9 Are you looking for a method to calm your mind?
- 10 Do you want to reconnect with yourself?
- 11 Conclusion
Styles and techniques for meditation
Some of the following meditation styles and techniques relate to mindfulness; others take the practice further, to a deep level of inquiry; and others are based on different techniques, such as using an object or manipulating the breath to change the state of consciousness. Also, some are rooted in the Buddhist tradition, while others are derived from a lineage of Hindu meditation practices.
In yoga, for example, you can meditate in many ways: concentrating on the breath, on a posture, on a point of the body, on one or more chakras, on a mantra, etc. Here we will address some meditation techniques, including some variants of yoga, through questions that you can ask yourself to choose which is the most suitable for you.
Do you want to reach a higher spiritual level?
Kriya yoga is a very effective method of meditation. The technique consists of different exercises of breathing, concentration and meditation, which are practiced during a deployment of approximately one hour with the eyes closed.[You may also be interested: The path to inner awakening, does it require effort or is it a matter of grace?]
Regardless of your religious belief, ideology or condition, you can practice Kriya Yoga. However, this practice is especially indicated for those who seek to evolve spiritually. It is also recommended for those who want to gain greater flexibility and resistance.
Through it, the participant learns to divert his sensory perception and to discipline his thoughts. Thus, the soul gains more and more space in consciousness and the body develops more patience, confidence and calm in all situations of life.
Kriya yoga benefits
The benefits of Kriya yoga are proportional to the depth and frequency of the practice. Some of them are:
- Improves strength and courage in adversity.
- Expands the feelings and exerts the predominance of tranquility and calm.
- Provides stability and less worry.
- Break destructive habits, such as smoking, alcohol, etc.
- Improves the ability to cope with pain, stress, failure.
Do you feel the need to develop your intellect?
It is an intensely meditative form of yoga with a very spiritual but physically difficult focus. Jivamukti practice has the same intensity as Ashtanga yoga . In addition to vinyasa-style asanas, the classes include songs, meditation, readings, music, and sometimes references to animal rights, as it emphasizes, as a background, kindness towards all living things.
Beginner classes for this meditation technique focus primarily on standing postures; then they teach front and back flexion and inversions.
This method of meditation can offer you to reach a spiritual level, which at the same time favors the development of the intellect. It is also recommended for those seeking a rigorous yoga practice.
If you are a meat lover, you may feel uncomfortable during Jivamukti class. All the teachers of this discipline are vegan and repeatedly express their beliefs. It is also not recommended if you want to practice meditative yoga at a slow pace.
- Helps control stress and release tension.
- Promotes mental balance and intellectual capacity.
- It helps to acquire more empathy.
- Promote self-confidence.
- Promotes the development of patience.
- Develops flexibility of the joints.
Do you have mobility problems or are you elderly and need to meditate?
Kripalu yoga is a branch of Hatha, a gentle yoga style. The practice focuses on physical healing, meditation, and spiritual transformation during class and in life.
This meditation technique favors people with little mobility, the elderly or with physical ailments. It is also perfect for beginners who do not have a daily exercise program, or who are looking for an individual yoga practice.
For those looking for a rigorous meditative style of yoga, we do not recommend Kripalu Yoga.
Kripalu Yoga benefits
- Improves autonomy and personal development.
- Helps develop flexibility.
- It allows you to find peace and tranquility in the mind and body.
- Helps to have a peaceful mind and with greater clarity
- It allows to develop self-acceptance.
- On a physical level, it helps to reduce obesity and to gain resistance.
More about Kripalu Yoga
Do you need to develop your psyche and your physical body at the same time?
In itself, traditional Hatha yoga is a holistic method of yoga that includes discipline, body postures, purification procedures, positions, breathing, and meditation techniques.
As a practice it is perfect for those who seek mental balance through meditation and at the same time, a strengthening of the muscles and greater flexibility.
In it, meditation consists of a preparatory stage for physical purification . Asanas and pranayama were what Hindu yogis used to train their physics during long periods of meditation.
Hatha Yoga benefits
People who perform a regular Hatha Yoga practice can obtain various benefits:
- Stress reduction
- Control of difficult personal situations.
- Helps to achieve correct body posture.
- More flexibility.
- Greater physical resistance.
- Muscle toning
More about Hatha Yoga
Looking for a deeper spiritual connection?
Kundalini meditation is a yoga practice, but it is also a philosophy and the name of energy in tantric yoga practices and Hindu spiritual practices. This energy rises through the chakras, from the base of the spine to the crown of the head.
The Kundalini is an appropriate meditation practice for people seeking a deeper spiritual connection in their yoga practice.
In Kundalini meditation you use your breath to move energy upward in an effort to change your mood, while also waiting for that moment when the energy is reduced to a simple and pure form.
Kundalini meditation techniques are best avoided if you feel that you may conflict with your spiritual beliefs or if you are seeking a purely physical experience.
The practice of Kundalini Yoga is associated with a multitude of health benefits found in all styles of yoga:
- Promotes weight loss.
- Reduces stress and anxiety.
- Improves memory function and cognitive function.
- Increases immunity.
- Regulates sleep.
- Improves breathing.
- Lowers blood pressure.
More about Kundalini Yoga
Do you want to learn to see reality from another angle?
It is the basic teaching of meditation. A powerful tool for understanding and releasing that requires real effort. This form of active yoga synchronizes breathing and movement with a continuous and uninterrupted flow of asanas. Students learn to listen to and respect their bodily needs and to practice ujjayi breathing, which promotes a state of meditation.
Vipassana meditation is ideal if you feel the need to explore reality from all angles, the external world and from within.
On the contrary, psychologically unstable people or those who are not attracted to a deep change, should not practice this type of meditation.
Vipassana meditation benefits
The benefits of Vipassana meditation are very similar to the benefits of other meditation techniques , the difference is that it has been the subject of scientific studies that have shown that it allows:
- Help lengthen and strengthen all parts of the body.
- Reduce addictive behavior.
- Improve the sense of well-being associated with a positive mood and a reduction in pessimism.
- Reduce anxiety, stress, and the severity of depressive symptoms.
- Improve concentration.
- Soothe tension headaches.
More about Vipassana Meditation
Do you need to release the tensions in your mind and body?
Zen Meditation (Zazen)
Zen does not require belief in Buddha, despite its Buddhist origin, or in a particular cosmogony. Zen and, in particular, zazen meditation are meant to be a mind and body experience .
Zazen helps you to release the tensions of your mind and your physical body. It also helps you relax and release pressure for a particular situation. It can be practiced by anyone.
To meditate, you just need to find a quiet place and have 10 minutes and a zafu cushion to use as a seat. Remember to wear soft clothing for maximum comfort.
Benefits of Zazen meditation
- Improves breathing.
- It favors digestion.
- Relieves intervertebral discs.
- Provides greater self-confidence.
- Improve posture.
- Helps to gain flexibility in the joints over time.
- Increase patience.
- Promotes concentration.
- Helps clear the mind.
Are you looking for a method to calm your mind?
It is the oldest known meditation practice, it is also the one that identifies the Dalai Lama. It consists of a method to find tranquility through the use of logical reasoning in accordance with reality.
It is often said that all of the Buddha’s teachings aim to achieve Enlightenment through the practice of two types of meditations: concentration meditation and analytical meditation. The first is aimed at achieving mental calm, and the second, provides penetrating insight.[You may also be interested in: Tibetan bowls, meditate with ancient sounds]
Although its practice is not limited to any person, it is especially recommended for those seeking mental calm. However, you must be willing to meditate for long hours, or for shorter times, but several times a day.
Benefits of Tibetan meditation
Tibetan meditation, like other meditation techniques, increases awareness of inner potentialities and helps us to be more positive in life. What’s more:
- Strengthens the will and increases self-confidence.
- It brings calm and tranquility, and frees the mind from restlessness, fear and worry.
- It helps the mind to focus and organize itself better. It can help to increase the efficiency of daily work and fulfill the duties and responsibilities in the best way.
- It promotes virtuous qualities such as compassion, goodwill, confidence, wisdom, perseverance, determination, etc.
- Meditation helps purify the spirit of negative feelings such as greed, selfishness, hatred, and jealousy. Releases prejudices and delusions that prevent the formation of real ideas.
Do you want to reconnect with yourself?
Sound has always been a tool for transformation, it calms the mind and makes all the cells of the body vibrate . Therefore, meditation through sound is extremely favorable. This method tries to use a musical instrument or a mantra.
The practice consists of closing your eyes while listening to the sound of a bowl or a mantra, and feeling what is happening inside. Some people say that the sound allows a deep cellular cleansing or a “reconnection with oneself”, which is absolutely true.
This practice is ideal for those looking to clean their interior. Also for those who want to learn to release tensions and have control of their mind, through meditation with music.
Benefits of sound meditation
This meditation technique is extremely effective to achieve quick meditation and also brings you other satisfactory benefits:
- Eliminate stress, anxiety, and negative thoughts.
- Produces relief in migraines.
- Relaxes physical, muscular and nervous tensions.
- Brings calm and tranquility to mind.
There are no limits to the benefits that can be derived from practicing any type of meditation. However, it should be added to this guide of meditation techniques that the benefit and the measure of success in the practice can be related to the understanding of the subject, the consistency in the practice, the self-confidence and the degree of perseverance.