Meditation: Finding Your Focus

There are many different types of meditation, and choosing the right one for you can be tricky. The first step is deciding whether you want to try guided or unguided meditation. Guided meditation is a good option for beginners, as an instructor will talk you through the process. Unguided meditation, on the other hand, allows you to choose your own pace and methods.

There are hundreds of meditation techniques, drawing on traditions, cultures, spiritual disciplines, and religions from around the world. Some of the most popular types of meditation include:

- Loving-kindness meditation

- Progressive muscle relaxation

- Mindfulness meditation

- Breath awareness meditation

- Mantra-based meditation

- Transcendental meditation

- Walking meditation

- Trauma-informed meditation

- Chakra meditation

- Nature-inspired meditation

Guided vs unguided meditation

Guided meditation is a form of meditation where a trained facilitator guides participants through the process, either in person or via audio or video recording. This can be particularly useful for beginners, as the facilitator is experienced and can help them get the most out of the experience. Guided meditation can be done alone or in a group and usually follows a similar format: the teacher explains how the mind behaves during meditation, leads the participant through a particular meditation technique, and then suggests how to integrate this technique into everyday life.

On the other hand, unguided meditation, also called silent meditation, is a self-directed form of meditation where the participant meditates in silence or with meditation music, without any words or instructions. This can be done individually or in a group. In unguided meditation, the participant decides what to focus on and what to visualize. This gives them the freedom to experience the benefits of meditation whenever and wherever they want. Unguided meditation can be used to help contemplate or visualize a goal one wishes to achieve.

Both types of meditation have their advantages and disadvantages. Guided meditation provides a structured framework with a variety of instructors and techniques. It encourages consistent practice and can help beginners learn the fundamentals of meditation. However, the voice of the instructor may distract some participants, and the structure may be too rigid for those who want more flexibility.

Unguided meditation allows for deeper contemplation and spiritual meditation, as well as the ability to tap into higher vibrations. It can be customized to the individual's needs and practiced privately. However, it may be overwhelming for beginners, causing frustration and a sense of isolation. Additionally, without external instructions, participants may be unsure if they are doing it correctly.

Ultimately, the choice between guided and unguided meditation depends on personal preference, and both can be beneficial for different reasons. Some people may even choose to incorporate both types into their practice to gain the benefits of each.

Calming vs insight meditation

Calming and insight meditation are two broad types of meditation approaches. Calming meditation, also known as calm-abiding meditation, aims to cultivate a peaceful state of mind and improve concentration. It involves focusing on an object, such as the breath, a mantra, or a visualisation, and returning to that object whenever the mind wanders. This type of meditation is intended to provide a peaceful experience and alleviate stressful thoughts.

On the other hand, insight meditation, also called Vipassana, focuses on gaining an inner understanding of thoughts and feelings and developing qualities such as wisdom and compassion. It involves focusing on the breath and being aware of and noting all the physical and mental sensations that arise. The goal of insight meditation is to transform the mind and cultivate qualities that bring about greater well-being, happiness, and empathy.

While calming meditation emphasises focus and peace, insight meditation emphasises self-understanding and the development of positive qualities. However, meditation techniques do not have to be limited to one approach or the other. Many techniques combine elements of both calming and insight meditation, allowing practitioners to experience the benefits of both approaches.

Ultimately, the choice between calming and insight meditation depends on individual preferences and goals. Calming meditation may be preferred by those seeking stress relief and improved concentration, while insight meditation may be more suitable for those wishing to develop specific qualities and gain a deeper understanding of their thoughts and feelings.

Spiritual meditation

A 2017 study found that spiritual meditation focuses on developing a deeper understanding of spiritual/religious meaning and connection with a higher power. This type of meditation is about more than just stress reduction or relaxation; it's the intention to connect with something greater than oneself that makes this practice spiritual.

• Choose a comfortable position: Find a quiet place away from city noises and, if possible, surround yourself with nature. Sit in a comfortable position, such as Vajrasana, Padmasana, or Sukhasana. You can also sit on a chair with your back straight or stand with your back against a wall.
• Experience the process: Let go of your usual planning and controlling tendencies. Allow the meditation to happen organically and be a passive observer.
• Acknowledge your thoughts: Allow thoughts to come and go without reacting to them.
• Choose a prayer or mantra: This can be anything meaningful or uplifting to you, such as a word, phrase, or something related to nature.
• Focus on your breath: Breathe naturally and slowly, observing your breath as it goes in and out. Each time you exhale, think of your chosen prayer or mantra.
• Reflect on yourself: Turn your attention to your body and your presence in the space. Observe how your body feels, and relax completely.
• Open your eyes and stretch: Slowly open your eyes and sit in the same position for a moment. Stretch and go about your day.

Some reported benefits of spiritual meditation include a more balanced sense of being, inner peace, a stronger sense of self, reduced stress, increased creativity, a sense of belonging, and improved self-esteem.

Focused meditation

In focused meditation, you can choose to concentrate on a statement or mantra, a visualisation, a sound, or another sensory focus. For example, you could focus on your breath, a candle flame, or a physical object. The aim is to keep returning to this point of focus when your mind wanders.

This type of meditation is accessible to beginners as it can be done alone and does not require clearing the mind, which can be challenging for newcomers. All you need is a point of focus, a quiet space, and five minutes to get started.

If you want to start a focused meditation practice, it is important to find a time of day that works for your schedule and to be consistent with your practice. You can start with short sessions of five minutes or so and build up from there.

Walking meditation

• Find a location: Choose a path that allows you to move back and forth for 10-15 paces or around 20-40 feet. It should be a relatively peaceful place where you won't be disturbed or observed, as a slow, formal walking meditation might look strange to people unfamiliar with the practice. You can practice this meditation either indoors or outside in nature.
• Start your pace: Take 10-15 steps along the path and then pause and breathe. When you're ready, turn and move back in the opposite direction to the other end of the path, pause and breathe again. Then, when ready, turn once more and continue your journey.
• The components of each movement: Pay attention to the very purposeful actions you normally do automatically. Notice the lifting of one foot, the moving of the foot forward, the placing of the foot on the floor heel first, and the shifting of body weight onto the forward leg as the back heel lifts.
• Speed: You can move at any speed, but it's important that it feels natural, not exaggerated or stylised.
• Hands and arms: If walking, you can clasp your hands behind your back, in front of you, or let them hang at your sides. Do whatever feels most comfortable and natural.
• Focusing your attention: As you move, try to focus on sensations you would normally take for granted, such as your breath, the movement of your feet, legs and arms, the contact of your body with the ground, your head balanced on your neck and shoulders, nearby sounds, or what your eyes take in as they focus on the world in front of you.
• What to do when your mind wanders: It's natural for your mind to wander. When you notice this, simply try again to reorient your attention towards one of the sensations you are focusing on.
• Making this meditation part of your daily life: Slow, formal meditation may take some getting used to. But the more you practice, even for short periods, the more you will likely enjoy it. You can also bring mindfulness to movement at any speed in your everyday life, and even to running. Over time, you can try to bring the same level of awareness to any everyday activity, experiencing a sense of presence as your life unfolds.

Frequently asked questions