My last blog explained a little more about the practice of Meditation.
As there are several types, I suggested that a Guided Meditation was perhaps a good starting point for beginners to try.
The "guidance" coming from a teacher, a video or podcast.
It gives a bit of structure and support leading in to a new practice, which can be very helpful.
This type of meditation is good for general relaxation which can lower anxiety and help to create balance between mental and physical health.
However, for those who are more familiar with meditation, there are other types which suit particular situations.
MINDFULNESS:
MINDFULNESS MEDITATION:
Mindfulness is widely talked about, and is often offered in the work place as a means of lowering stress and removing worrying thoughts of the past, present and future.
Mindfulness can be practiced in a non meditative way, but can be much more powerful and effective if experienced through meditation.
Mindfulness is the practice of looking at the here and now, and paying attention to present thoughts, surroundings and feelings.
We so often get bogged down by negative thoughts from the past, which transfer to become negative thoughts for the future, which although are not possible to predict, are processed by thoughts of the present.
Perhaps something significant happened at a life event which had a negative outcome, but that is not to say that in the future the same outcome will be experienced, so present day thoughts should not pass on that expectation.
Life is lived at such a fast pace, that we tend to not be aware of what surrounds us.
We do not take time to notice and evaluate simple things such as our surroundings, the weather, the natural world, and how our physical and mental health feel.
We often allow the fast pace of life to dictate our personal journey, which can be quite overwhelming.
Combining meditation with Mindfulness, allows for a combination of reducing thought patterns to the immediate ones, and recognizing them for what they are, not past or future, but present.
This can remove the negative influence of past thoughts, and stop future thoughts from becoming negative too. Present day thoughts can be analysed and put into perspective, therefore reducing anxiety and stress.
FOCUS:
FOCUSED MEDITATION:
This type of meditation is also useful for beginners, as it helps to reduce the mind from distracting thoughts by focussing on a specific thing.
It could be an object, a continuing sound, a candle flame or a place, but should be something with a positivity to it which feels comfortable.
When trying out meditation techniques for the first few times, it will feel very frustrating, as the mind keeps wandering off with random thoughts.
Gradually, these thoughts can be calmed down or even obliterated altogether, but it takes time and practice.
Focussing on something makes it slightly easier, as one cannot focus on two things at once.
It is easier to focus on a tangible subject rather than on random thoughts, which leads to relaxation and stress relief by an easier route.
Without realizing it, we are all capable of focussing on one particular thing.
We do it when we read a book, become involved in a hobby, or general concentration.
During that time of focus, the mind is directed to a single source, and other thoughts are blocked out.
When this happens, the body can respond by releasing stress and tension, which in turn brings about relaxation and a feeling of well being.
MANTRA:
MANTRA MEDITATION:
Mantra meditation is also about focussing on a specific objective or mantra, the guidelines favouring blocks of breathing,
For example breathing in for a count of four, holding breath for a count of four, exhaling for four and holding for four.
This type of meditation focusses very much on breathing, and dividing the breaths into blocks.
It takes a bit of practice and can take time to focus on a number of blocks, but can be very effective for relieving stress and tension, once the rhythm of breathing is established.
VISUALIZE:
VISUALIZATION MEDITATION:
This is another very useful form of relaxation, but although simple, it maybe harder for some people than for others.
This depends on the visualization part, as some people find it easy to do, whereas, others find it very difficult.
Initial relaxation may be found by any of the forementioned meditations, but this technique is a useful one to have when a specific goal or outcome is desired.
If the goal can be visualized in as much detail as possible, and being even more effective if the brain perceives the desired outcome as already achieved, it is an increasingly popular form of meditation.
It is often associated with the trend of attracting abundance, the theory being that if the goal for abundance is visualized as already in place, the goal will be attracted more easily.
TRANSCENDENTAL:
TRANSCENDENTAL MEDITATION OR T.M.
This is the final example of meditation which I will describe.
It came to prominence in the 60`s when the Beatles discovered the technique from the Maharishi Mahesh Yogi
It can be a shorter form of meditation, but should be practiced more frequently, ideally twice a day.
It is recommended that a trained person teaches the technique, rather than the information being found in books etc. However, with videos providing excellent visual input, it may be acceptable to follow with this system, although it is an important part of the meditation to have one to one involvement at the beginning.
TM does not focus on the breath and thoughts like the other forms, but does have a mantra to which the individual tunes into which allows them to access a level of deep relaxation which is extremely beneficial.
The mantra is an important part of the relaxation, and can often be suggested by the teacher as being appropriate for the individual.
The success of any of the meditations is perseverance and regularity, but with TM, the twice daily frequency is vital to the success of the technique.
The benefits from meditations are multiple.
Anxiety and stress levels which are often linked to depression are reduced, blood pressure can be lowered and sleep patterns improved together with a feeling of calm and improved mental and physical well being.
These techniques cost nothing, (unless involved with a teacher or class), and everyone has the capability to achieve relaxation from one form of meditation or another.
DISCLAIMER:
As mentioned in my previous Meditation blogs, it is always worth having a chat with a health professional before trying out a meditation if there are any mental or physical health concerns.
Meditation is not seen as a cure for anxiety and other stress related disorders, but can work very well at achieving a calm relaxed state of well being, which anyone can achieve, without the need for medication.
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