Different Forms & Benefits of Meditation

It's a huge list of how to meditate, what to meditate and why to meditate.

Every meditation is different. There are various ways and benefits of Meditation.

Some usual meditation objects are:

• Breathing (common in Buddhist Vipassana)
• A repetitive sound: like a clock or a gong
• A visual representation (with your eyes closed): like a very simple shape or a divinity as used in Bhakti.
• Your own body as a whole. Your body chakras: the anus, the perineum, the point about 1 inch below the navel, the centre of your thorax at the height of your heart, the root of your throat, the middle of your eyebrows (third eye) and the top of your head.
• Analytic thinking: for experienced practitioners.

Concentration Meditation

You need to train the mind to concentrate and focus on an object or nothingness that is to cut all distractions. The different types of techniques that will help you gain concentration include: 

1. Zen meditation – its “seated meditation”. One acquires insight through observing the breath and the mind, and through interaction with a teacher and aim to forget all judgmental thoughts, ideas, and images.


2. Transcendental Meditation - uses a mantra or series of Sanskrit words (given based on gender, age, location and all) to help the practitioner focus during meditation in lieu of just following breath. 15-20 minutes twice daily sitting comfortably with the eyes closed, it gives a unique quality of rest to the mind and body, releasing stress and tiredness in a very natural way.


3. Om meditation - Sit with spine erect, and eyes closed. The practitioner then repeats the mantra in his mind, silently/call out over and over again during the whole session.


4. Chakra Meditation - focuses on one of the seven chakras of the body


5. Shine Meditation or Samadhi – Done by expert practitioner

Reflective Meditation

Also known as analytical meditation and refers to disciplined thinking. There are different types of questions or reflective ideas that you can focus on, such as:

1. Who am I? (Your sense of “I” (or “ego”) is the centre of your universe.) Remove it.


2. What is the true purpose of my life?


3. What is my role in this universe?


4. How can I help remove the sufferings of others?

Mindfulness Meditation

It helps you learn a simple thing: to pay attention or be "mindful". This type of meditation is known to provide pain relief and help for those suffering from anxiety and depression. There are different types of techniques in this category that you can practice, like:

1. Vipassana meditation (vipassana meaning ‘to see things clearly’ was taught to people as a way of healing the body and mind, by means of cleansing both of impurities and toxins.)


2. Mindful breathing meditation (to focus on the breath, or “unite mind and qi”. The instruction is “focus your vital breath until it is supremely soft”.)


3. Body scan meditation (Focus on the body part)


4. Mindful eating (Thanks God for food and concentrate on the food you eating.)


5. Sitting Meditation (focus all our mind, heart and soul on the presence of God)


6. Walking Meditation

Heart-Centered Meditation

It will help you release all your fears and sadness and bathe in the radiance of loving kindness and compassion. Choose a quiet place, set the right posture and focus on the heart area while inhaling and exhaling slowly but smoothly. You can also connect your heart to the heart of a teacher or a person you feel that is compassionate.

Creative Meditation or Visualization

It’s practice of visualizing different aspects of the cosmos in relation to one’s own body and self. It will enable you to consciously cultivate as well as strengthen different qualities of your mind. It focuses on strengthening qualities, such as appreciation, joy, compassion, patience, empathy, love, gratitude, compassion, humility, fearlessness, and tenderness, among others. 

You can incur many benefits from meditation like:

• It boosts you socially by making you more compassionate, increases emotional intelligence and makes you feel less lonely.
• It helps in self-control and in positive thoughts.
• Lower blood pressure by Improving blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate and Less anxiety

• Lower blood cortisol levels

• It makes you happier and smarter- More feelings of well-being

• Less stress

• Deeper relaxation
• Helps in improving the memory and making you more focused.

Go Ahead... & include meditation as a part of our life.