If you’re like most people, you’re busy. You don’t have time for a long meditation session. But that doesn’t mean you can’t meditate. There are many different types of meditation that can be done in a short amount of time.
1. Body Scan Meditation:
This is a great type of meditation to do when you’re short on time. Start by focusing on your breath. As you inhale, focus on the air entering your lungs. As you exhale, focus on the air leaving your lungs. Once you’ve calmed your mind, begin to scan your body from head to toe, focusing on each individual part. If any thoughts threaten to derail your practice, simply acknowledge them and gently bring your mind back to focusing on each part of your body says Saivian.
2. Guided Meditation:
Guided meditations are a great way to introduce someone new to meditation. These can be as short as five minutes and as long as 30 minutes with the most common lasting around 15 minutes. With guided meditations, you lay out an imagery sequence that leads into a meditation session. Some people prefer recorded versions with the guidance pre-recorded into the audio while others like having it be read aloud by another person, allowing for interaction between both meditator and guide.
3. Mantra Meditation:
This type of meditation is particularly popular in Eastern cultures where word or phrase is used in a repetitive fashion. Often mantras are sacred words or phrases from a religious text, even though the practitioner may not subscribe to any religious group. Guided meditations can also be considered this type of meditation as many guided meditations have used specific affirmations that lead into the session.
4. Moving Meditations:
This interpretation of meditation is one that few people associate with the word meditation but is extremely popular just the same. Tai chi, yoga, and aerobics classes often include some sort of mediation aspect where practitioners will sit and focus on their breathing while performing an action such as stretching or exercising. The idea here is to clear your mind while doing something physical at the same time increases mindfulness and awareness during your workout.
Qigong is not exactly a meditation in the traditional sense but does involve much of the same focus and stillness to clear your mind. Practitioners use their breathing, posture, and visualization to aid them in this practice. Often times you will begin with standing postures and then move into different meditative steps before moving back into physical exercises such as Tai chi or yoga.
6. Relaxation Meditation:
If you’re looking for just pure relaxation without any additional imagery or mantras, then relaxation meditation might be right up your alley. This type of meditation can come in many varieties including simply sitting down and clearing your mind (with no goal other than relaxation) versus having a goal like falling asleep.
7. Sound Meditation:
Sound meditations use the power of sound as a means to relax and calm your mind. You simply choose a type of music that you find relaxing or calming, sit down in your preferred position, and allow the sounds to wash over you as you try to clear your mind once again. This can be done with quiet music such as soft piano or flutes or it can be used with more powerful pieces by the likes of Mozart or Bach. There are many different styles here so finding something that resonates within is a key for this form of meditation.
8. Walking Meditation:
If sitting cross-legged simply isn’t going to work for you, then walking meditation is a perfect alternative. This type of mediation can be done indoors or outdoors and simply requires that you focus on your walking pattern and the movement of your body. Pay attention to your feet as they touch the ground, feel the air as it moves around you, and take in all the sights and sounds that come with being in nature or in a cityscape.
9. Mindfulness Meditation:
Mindfulness meditation is one of the most popular types of meditation and for good reason. It’s incredibly simple to learn and can be done almost anywhere. The goal here is to focus on the present moment without judgment. When thoughts enter your mind, acknowledge them and then let them go. Focusing on your breath is often a good way to anchor yourself in the present moment.
10. Visualization Meditation:
This type of meditation is often used for manifesting or relaxation. In visualization meditation, you imagine a place or situation that brings you peace and calm. It can be anything from floating on a cloud to lying in a field of flowers. The key is to make the image as clear and realistic as possible in your mind. You might even want to try adding scents, sounds, and textures to really heighten the experience.
Conclusion by Saivian:
Now that you know a little more about the different types of meditation, it’s time to choose one that speaks to you and give it a try! No matter what type of meditation you end up giving a try, using essentials like a meditation pillow is always helpful to start your journey.