Meditation: a variety of practices

Meditation has been practiced for centuries in most cultures and has ties to different religious teachings. These days, with the pandemic and COVID fatigue affecting many, the practice of meditation can be healing.In the article, ìWhich type of meditation is right for me,î Oct. 2, 2020, from Healthline.com, writer Holly J. Bertone, CNHP, PMP,†lists nine different types of meditation.

1. Mindfulness meditation is the most popular technique in the West. In this practice, attention is paid to oneís thoughts as they pass through the mind. No judgement is placed on the thoughts; one simply observes, takes note of any patterns and lets them pass on. This type of meditation is good for people who donít have a teacher to guide them, as it can easily be practiced alone.
2. Spiritual meditation is similar to prayer in that one reflects on the silence around them and seeks a deeper connection with God, the universe or a higher power. This can be practiced at home or in a place of worship, and is beneficial for those who thrive in silence and seek spiritual growth.
3. Focused meditation involves concentrating while using any of the five senses. For example, one can focus on something internal, like breathing, or external influences can be used to help focus oneís attention, like counting†mala beads, listening to a gong or staring at a candle flame. This practice is ideal for anyone who requires additional focus in their life.
4. Movement meditation includes walking through the woods,†gardening, qigong and other gentle forms of motion. Movement meditation†is good for people who find peace in action and prefer to let their minds wander.
5. Mantra meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, such as ìohm.î After chanting the mantra for some time, it allows one to become more alert and in tune with their surroundings, which develops deeper levels of awareness. This meditation is good for people who find it easier to focus on a word rather than on their breath, and people who donít like silence and enjoy repetition.
6. Transcendental meditation, unlike some forms of meditation, requires instruction from a certified teacher to be the most beneficial. In this practice, the ordinary thinking process is ìtranscendedî and replaced by a state of pure consciousness. It is for those who like structure and are serious about maintaining a meditation practice.
7. Progressive relaxation, also known as body scan meditation, is a practice aimed at reducing tension in the body and promoting relaxation. This form of meditation generally involves slowly tightening and relaxing one muscle group at a time throughout the body, and†is often used to relieve stress and unwind before bedtime.
8. Loving-kindness meditation is used to strengthen feelings of compassion, kindness and acceptance toward oneself and others. It typically involves opening the mind to receive love from others and then sending a series of positive wishes to loved ones, friends, acquaintances and all living beings. This meditation may be ideal for those holding in feelings of anger or resentment.
9. Visualization meditation is a technique focused on enhancing feelings of relaxation, peace and calmness by visualizing positive scenes or images. Itís important to imagine the scene vividly and use all five senses to add as much detail as possible with this practice. Many people use visualization meditation to boost their mood, reduce stress levels and promote inner peace.

The bottom line is that there is no right or wrong way to meditate; the important thing is to find the right type and practice it.