Meditation has a wealth of science-backed benefits, but many still don’t view it as a necessary part of their health and fitness journey. It’s even seen as a “woo woo” subject in many communities, yet top-of-the-league athletes like LeBron James and Michael Jordan prioritize their mindfulness practice and meditation techniques.
As the eastern spiritual practice gains popularity in the west, it’s hard to know where to start. Many programs will promise the undeniable benefits that meditation provides. But which one will be right for your individual needs? As a meditation, yoga, and fitness teacher, I wanted to share the meditation techniques that work for most people. Here are 4 very different meditation techniques that are easy to get started on today.
Mantra Meditation Techniques
Out of all the meditation techniques, I’ve found this one the most powerful. Mantra is a word, sound, or sentence repeated continuously. It could be in a song or a simple “Om.” My mother initially joked that my Yoga and Meditation training in India would have me chanting Om in a circle. But if I’m honest, mantra meditations feel more uplifting (and less weird) than I thought.
There are three ways to complete a mantra meditation. Out loud, in a whisper, or in your head. Chanting out loud has the most powerful effect; however, if you live in a share house focusing all of your energy on the chants in your head will work fine.
You could choose a Sanskrit word that means something to you, chant something in English, or opt for guided mantra meditations.
Gratitude Meditation
Culturally, we are all different. We believe in different Gods, engage in traditions passed down to us, and adhere to our cultural customs. But there’s one thing that is consistent across all religious and spiritual texts. Gratitude.
Gratitude meditation techniques will leave you feeling more light-hearted, compassionate, and patient. No matter the circumstances in your life, a gratitude meditation is right for you if you want to improve the events in your life drastically.
I enjoy Rhonda Byrne’s, Magic, as a guide in my gratitude meditation journey. There are 28 exercises to work through that serve as an incredible base to being more mindful and grateful for your current circumstances.
Walking Meditation
Walking meditation is a good meditation technique for those on the go. I get it. It’s hard to sit still in silence. You’ve heard of mindfulness, right? That’s what walking meditation is.
I first tried this when a clinical psychologist recommended it to me to try and calm my busy mind. She prompted me to feel each foot as they connected with the ground I walked upon. To feel the muscles working as walk and the muscles that relax. Try to smell all the smells I can. And to hear the loudest and the quietest sounds.
This is an excellent gateway into meditation for many, as you can add it to a habit you’re already completing. You likely spend some time walking in your day – try to practice this within those moments.
Focused Meditation Techniques
There are many focused meditation techniques, and they’re common amongst beginners and advanced meditators. You can focus on almost anything for a specific time and receive wonderful results.
The purpose of focused meditation is to train your mind. In life, we are often mindlessly acting on impulse rather than what we know is good for us. Because who doesn’t love chocolate cake? This practice will help you engage in delayed gratification, and it’s a method used in large sporting teams and high-powered business people.
The best starting point is to focus on the breath. Other ways to try a focused meditation is with candlelight (do your research before you try this),
Let’s get started
It doesn’t matter where you start, as long as you do. Not all meditation techniques will suit you. The key is to try as many as you can and find what works. You could do a focused meditation while waiting for your coffee in the morning, or a walking meditation while walking to your office building. The opportunities are endless. Let us know what worked for you.
If you enjoyed our articles on Meditation be sure to check out our other article about The Different Types of Yoga And How They Help Achieve A Healthier Mind
